🫒 Oils & Fats

Healthy Low-Calorie Olive Oil Substitutes - Weight Loss & Diet-Friendly Options

Discover healthy, low-calorie substitutes for olive oil that are perfect for weight loss and diet-friendly cooking. Learn about oil-free alternatives and reduced-calorie options.

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Quick Answer

The best healthy, low-calorie olive oil substitutes are applesauce, Greek yogurt, mashed avocado, and cooking spray. For oil-free options, use vegetable broth, water, or aquafaba. These alternatives significantly reduce calories while maintaining moisture and texture in your recipes.

Best Substitutes

Applesauce

3/4 cup applesauce = 1 cup olive oil

Unsweetened applesauce is one of the best low-calorie substitutes, reducing calories by about 75% while adding natural sweetness and moisture. Works especially well in moist baked goods.

Best for:

muffinsquick breadscakespancakeslow-fat baking

Reduces calories by 75% and adds natural sweetness. Works best in moist baked goods

Greek Yogurt

3/4 cup Greek yogurt = 1 cup olive oil

Plain Greek yogurt provides protein and creaminess while significantly reducing calories. Use non-fat Greek yogurt for the lowest calorie option, and it works well in both baking and dressings.

Best for:

muffinscakespancakescreamy dressingsdips

High protein, low calorie, and adds creaminess. Use plain, non-fat for lowest calories

Mashed Avocado

1/2 cup mashed avocado = 1 cup olive oil

Mashed avocado provides healthy monounsaturated fats, fiber, and nutrients while reducing overall calories. Adds a creamy texture and works well in chocolate recipes where the color isn't noticeable.

Best for:

brownieschocolate dessertsdipsspreadsvegan baking

Healthy fats, fiber, and nutrients. Adds green color and creamy texture

Cooking Spray

Light coating = 1-2 tbsp olive oil

Cooking spray dramatically reduces calories (by 90% or more) when greasing pans or doing light cooking. Perfect for roasting vegetables or preventing sticking without adding significant calories.

Best for:

greasing panslight sautéingroasting vegetableslow-fat cooking

Reduces calories by 90%+ for greasing pans and light cooking

Vegetable Broth

1/2 cup broth = 1/4 cup olive oil

Vegetable broth is nearly calorie-free and perfect for sautéing vegetables or adding moisture to dishes. Use low-sodium varieties to control salt content.

Best for:

sautéing vegetablessoup basesgrain cookingsteam-frying

Nearly calorie-free for sautéing and adding moisture. Use low-sodium varieties

Aquafaba

3 tbsp aquafaba = 1 tbsp olive oil

The liquid from canned chickpeas can be whipped to create creamy, oil-free dressings and baked goods. It's nearly calorie-free and works especially well in vegan recipes.

Best for:

salad dressingsmayo substitutesmoussevegan baking

Chickpea liquid that can be whipped for creamy, oil-free dressings and baking

Pumpkin Puree

3/4 cup pumpkin puree = 1 cup olive oil

Pumpkin puree is low in calories, high in fiber, and packed with nutrients like beta-carotene. Perfect for fall baking and adds natural sweetness and moisture.

Best for:

muffinscakespancakesbreadsfall desserts

Low calorie, high fiber, and adds nutrients. Perfect for fall baking

Cooking Tips

  • 💡For baking, applesauce and Greek yogurt work best in moist recipes like muffins and quick breads
  • 💡When using cooking spray, apply it lightly and evenly to avoid over-greasing
  • 💡For sautéing, use vegetable broth or water with a non-stick pan to reduce calories significantly
  • 💡Mashed avocado works best in chocolate recipes where the green color won't be noticeable
  • 💡When substituting with aquafaba, whip it first for best results in dressings and creamy applications
  • 💡For salad dressings, use more vinegar or citrus juice and less oil overall to reduce calories
  • 💡Combine multiple low-calorie substitutes for best results (e.g., applesauce + Greek yogurt)
  • 💡Always taste and adjust seasonings when using low-calorie substitutes as they may change the flavor profile

Frequently Asked Questions

Summary

Discover healthy, low-calorie substitutes for olive oil perfect for weight loss and diet-friendly cooking. Learn about oil-free alternatives and reduced-calorie options that maintain flavor and texture.