🫒 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

What's the lowest calorie substitute for olive oil?

Cooking spray is the lowest calorie substitute, reducing calories by 90% or more. For baking, applesauce reduces calories by about 75% while maintaining moisture and texture in your recipes.

Can I use applesauce instead of olive oil in baking?

Yes, applesauce is an excellent low-calorie substitute for olive oil in baking. Use 3/4 cup applesauce for every 1 cup of olive oil. It works best in moist baked goods like muffins, quick breads, and some cakes.

What's a healthy substitute for olive oil in salad dressing?

For healthy salad dressings, use aquafaba (whipped chickpea liquid) for creamy dressings, or increase the vinegar/citrus juice ratio and reduce the oil. Greek yogurt also works well for creamy, low-calorie dressings.

Can I substitute Greek yogurt for olive oil?

Yes, Greek yogurt can substitute for olive oil, especially in baking and dressings. Use 3/4 cup Greek yogurt for every 1 cup of olive oil. It adds protein and creaminess while significantly reducing calories.

What's the best oil-free substitute for olive oil?

For oil-free cooking, use vegetable broth or water for sautéing, aquafaba for creamy applications, and cooking spray for greasing pans. These options provide similar functionality with minimal calories.

Can I use mashed avocado instead of olive oil?

Yes, mashed avocado is a healthy substitute for olive oil. Use 1/2 cup mashed avocado for every 1 cup of olive oil. It works best in chocolate recipes, dips, and spreads where the green color won't be noticeable.

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.