Making healthy food swaps, whether in the kitchen or when snacking on-the-go, is an easy way to eat a little healthier while still enjoying your favorite foods. From plant-based swaps to heart-healthy and higher fiber swaps, the opportunities are endless—you only need a little inspiration and creativity.
We’ve provided some ideas to help you get started no matter the eating plan you might be following. From baking desserts to cooking pasta dishes for dinner, we’ve got you covered
Plant-Based Swaps
Whether you are following a vegetarian or vegan diet or simply want to cut some animal proteins from your diet, you can try these swaps.
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- Aquafaba for Egg Whites
Aquafaba is the leftover liquid from drained, canned chickpeas and believe it or not, this liquid can literally be whipped into a substitute for whipped egg whites (think meringues and whipped cream).
A quick tip when whipping: Add cream of tartar to help thicken and stabilize. Typically, three tablespoons of the liquid can replace one egg white. A non-whipped version of aquafaba can replace eggs in some recipes as a binder.
- Tofu for Scrambled Eggs
Because of its mild flavor and ability to take on different textures—scrambled, cubed, and smooth—tofu is a versatile replacement for many animal-based proteins, such as hard-boiled eggs, scrambled eggs, fish, and chicken. To make vegan-friendly “scrambled eggs,” simply drain the block of tofu of excess water and then cook in a skillet.
The key is to break the tofu up into pieces that mimic scrambled eggs and to add spices, herbs and/or sauces with flavor for the tofu to take on.
Ounce for ounce, scrambled tofu has about 40% fewer calories and 30% less protein compared to eggs.
- Jackfruit for Shredded Meat
Vegetarians and vegans can rejoice! A natural, less-processed meat alternative exists. Jackfruit is a high fiber, low-calorie fruit with the texture of shredded meat. Spices and seasonings can be added to give a variety of flavors—think smoky chipotle, barbecue, and more. Enjoy jackfruit as a barbecue sandwich, stuffed in tacos, or as part of a breakfast scramble.
- Cashew Cream for Soft Cheese
Do-it-yourself cheese isn’t easy, but making a plant-based version with cashews is a breeze. Simply soak cashews for a few hours (or overnight) until they plump up, and then blend them with fresh water in a blender. A good ratio is one cup of cashews to at least a half-cup of water; add more water if you’re looking for a thinner consistency. Once you have the base of the cheese, flavor it to your liking with olive oil, cloves, salt, garlic, herbs and more.
- Chia Seed for Egg
Another egg binding substitute for vegans (see aquafaba above), chia seeds are a good source of fiber and protein and make a great substitute for eggs. To make, combine one tablespoon of whole chia seeds or two teaspoons of ground chia seeds with three tablespoons of boiling water. Let sit for at least five minutes. This ratio of one tablespoon of whole seeds or two teaspoons of ground seeds replaces one whole egg.