Out of Olive oil, one case
Healthy low-calorie olive oil substitutes
7 options, ranked, with the exact amount
Use Applesauce
¾ cup applesauce for every 1 cup olive oil
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 for —
- muffins
One casethe full olive oil card
Every option, one card
Ranked| # | Substitute | Instead of 1 cup olive oil |
|---|---|---|
| 1 | Applesaucemuffins | ¾ cup |
| 2 | Greek yogurtmuffins | ¾ cup |
| 3 | Mashed avocadobrownies | ½ cup |
| 4 | Cooking spraygreasing pans | Light coating per 1-2 tbsp olive oil |
| 5 | Vegetable brothsautéing vegetables | ½ cup broth per ¼ cup olive oil |
| 6 | Aquafabasalad dressings | 3 tbsp aquafaba per 1 tbsp olive oil |
| 7 | Pumpkin pureemuffins | ¾ cup |
Applesauce
slight apple sweetness
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
- muffins, quick breads, cakes, pancakes, low-fat baking
- Texture
- slightly denser
Reduces calories by 75% and adds natural sweetness. Works best in moist baked goods.
Greek yogurt
slight tanginess
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
- muffins, cakes, pancakes, creamy dressings, dips
- Texture
- creamy, moist
High protein, low calorie, and adds creaminess. Use plain, non-fat for lowest calories.
Mashed avocado
mild, creamy
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
- brownies, chocolate desserts, dips, spreads, vegan baking
- Texture
- creamy, dense
Healthy fats, fiber, and nutrients. Adds green color and creamy texture.
Cooking spray
neutral taste, minimal texture
Cooking spray dramatically reduces calories (by 90% or more) when greasing pans or doing light cooking. Good for roasting vegetables or preventing sticking without adding significant calories.
- Best for
- greasing pans, light sautéing, roasting vegetables, low-fat cooking
Reduces calories by 90%+ for greasing pans and light cooking.
Vegetable broth
savory, mild
Vegetable broth is nearly calorie-free and good for sautéing vegetables or adding moisture to dishes. Use low-sodium varieties to control salt content.
- Best for
- sautéing vegetables, soup bases, grain cooking, steam-frying
- Texture
- liquid
Nearly calorie-free for sautéing and adding moisture. Use low-sodium varieties.
Aquafaba
neutral taste · creamy when whipped
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 dressings, mayo substitutes, mousse, vegan baking
Chickpea liquid that can be whipped for creamy, oil-free dressings and baking.
Pumpkin puree
slight pumpkin flavor
Pumpkin puree is low in calories, high in fiber, and packed with nutrients like beta-carotene. Good for fall baking and adds natural sweetness and moisture.
- Best for
- muffins, cakes, pancakes, breads, fall desserts
- Texture
- moist, dense
Low calorie, high fiber, and adds nutrients. Good for fall baking.
How it behaves in this recipe
Low-calorie olive oil substitutes work best when chosen based on the cooking method and desired outcome. For baking, moisture-rich substitutes like applesauce and Greek yogurt work well. For cooking, broth and cooking spray are most effective. The key is maintaining the right texture and moisture while dramatically reducing calories.
Tips for substituting olive oil
8 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
Notes on olive oil
- Prune puree can replace olive oil in some recipes and adds natural sweetness
- Silken tofu can be blended to create creamy, low-calorie dressings and baked goods
- Chia seeds soaked in water create a gel-like substance that can replace some oil
- Banana puree works well in some baked goods and adds natural sweetness
- For completely oil-free cooking, use water or broth with a good non-stick pan
Questions
6 questionsWhat'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 ¾ 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 ¾ 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 ½ 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.