Simple Baking Swaps for Holiday Treats

Allison Edwards, MS, RDN, LDN, CLC

The holidays are full of delicious cookies, bars, and breads… many of which can be made a bit lighter without losing the flavor and joy of the season. With a few smart baking swaps, you can boost nutrition, reduce blood sugar spikes, cut unnecessary calories, and still enjoy your favorite treats. 

One of the easiest switches is replacing part of the butter or oil in a recipe with ingredients like Greek yogurt, mashed banana, or unsweetened applesauce. These options add moisture and tenderness while reducing saturated fat. Greek yogurt also provides a protein boost, while banana and applesauce add natural sweetness that lets you lower the added sugar in your recipe. 

Speaking of sugar, most baked goods can handle a 25–30% reduction in sugar without sacrificing taste or texture. This simple adjustment keeps treats from becoming overly sweet and helps lower the overall calories and amount of added sugar. Another option is using your favorite sugar substitute such as Splenda or Swerve.  

For an extra fiber boost, you can even bake with blended canned beans! It is a surprisingly neutral-tasting ingredient that works especially well in brownies, blondies, and some cookies. Blended chickpeas, black beans, or white beans create a soft, fudgy texture while increasing protein and fiber. 

If you love peanut butter-based treats, try swapping some of the regular peanut butter for powdered peanut butter. It provides great flavor with less fat, making it a helpful option for lightening up cookies, bars, and no-bake treats. 

Other small changes can boost nutrition: try using whole-wheat pastry flour for added fiber, swapping in dark chocolate for milk chocolate to increase antioxidants, or mixing in nuts and seeds for a dose of healthy fats. 

Remember, you don’t have to change your favorite holiday recipes at all if you don’t want to. Simple mindfulness about portion size, slowing down to enjoy each bite, and savoring your seasonal favorites can be just as effective. Healthy eating doesn’t mean giving up the traditions you enjoy. It’s about finding the balance that works best for you and your loved ones. 

Helpful conversions: 

• Substitute 1c of oil with: 3/4c Greek yogurt, 1c applesauce, or 2/3c mashed banana 

• Reduce 1c of white sugar for 2/3c – 3/4c sugar 

• Replace 1c of white flour with 1c of pureed canned beans (black or white beans) 

• Substitute 1c of white sugar with 1c of Splenda Original or Swerve