Butter is a dairy product that adds to many recipes in the kitchen. It is made of churning cream or milk. While it is a superfood, some people cannot use butter, and there are alternatives for them.

Milk fat can be separated from the liquid by churning either milk, or cream and butter are obtained from the remaining fat. This yellowish nutritious food can then be used in various ways, such as baking cakes and spreading bread. Traditionally, butter was used in cooking vegetables or added directly to cooked vegetables. If you find butter unsuitable for you, then you need to consider this article your tool to replacing butter.

Reasons Why People Don’t Use Butter

While you may find butter best for most of your recipes and cooking, some people nonetheless resolve not to use it after all. Here are some reasons.

Milk Allergy

Milk is a nutrient-dense food with high content of protein. That said, butter is considerably low in protein out of casein takes a large part. Casein is a milk protein that many people react to. Proceed with caution with butter if you are allergic to milk. It would help if you rather avoided milk completely in case your allergy to milk is severe.

Lactose Intolerance

Lactose intolerance is not always a matter of concern. Individuals with lactose intolerance can sometimes tolerate lactose in butter but small amounts without exhibiting any adverse reactions. If your intolerance to lactose calls for adverse reactions, you may need to avoid butter completely.

Other Reasons

Health conscious people may choose to avoid butter on claims that it is high in fat (saturated). Studies agree that high and regular intake of saturated fat can increase cholesterol, triglyceride, and lipid levels in the blood. In turn, this will lead to heart disease. Additionally, some people may also avoid butter because of ethical or religious issues, such as vegans.

Reasons for Baking with Butter

Many bakers include butter in their baking recipes. Butter serves as a leavening agent in this context. This means that it traps air into the baked goods, making them light. Butter is also used to add a tasty flavor and increase the moister of the baked goods.

Best Butter Substitutes

Olive Oil

Olive oil fits well in many diets, including Mediterranean food preparations. You can easily interchange butter with olive oil if you want to sauté meat or vegetable, especially if you are preparing your meal on a stovetop. It will help if you use a little olive oil when replacing butter. Keep in mind that olive oil cannot serve as a good substitute for butter in baking. When butter is used in baking, it cools and retains its solid form keeping the baked product intact, which is a good thing for baked foods. Nevertheless, you can bake pancakes with and a few baked products with olive oil.

Olive oil contains monounsaturated fat as its main type of fat. This fat is associated with numerous health benefits when consumed regularly. Butter, however, does not have this type of fat. Lowered cholesterol, improved blood sugar control, and reduced risk of cardiovascular diseases are among the few health benefits of consuming monounsaturated fat. That said, you need to consume olive oil in moderation as it has a calorie content.


The process of making ghee is similar to that of making tofu. However, ghee has a unique nutty taste and a distinctive aroma. In baking, you can substitute butter with ghee at a ratio of one-to-one. Since ghee is too thick and has more moisture content than butter, you may want to compromise the ratio. It would be better to bake with ghee only at high temperatures if the ratio has to remain intact.


Avocado is one of the most nutritious and fatty fruits. It can be consumed in varied forms, including juice and salad. It can also stand in perfectly for butter, offering a lot of nutrients still. Similar to olive oil, the main type of fat in avocado is monounsaturated fat. This butter alternative also adds more nutritional quality to the baked food.

Greek Yogurt

Greek yogurt replaces butter in your recipe because it is fatty and contains high-quality protein. When selecting yogurt for baking, you will need to go for the full-fat brands to help maintain the moisture content of the baked good. Doing otherwise may give your finished product a crumby and dry texture.

Coconut Oil

At room temperature, coconut oil cools down to its original solid state. This keeps the baked good intact, full of moisture, and soft, making a perfect replacement for butter in baking. It is worth noting that using coconut oil may alter the taste of the finished product giving it a different intended taste. It would help to go for a more refined coconut if you want your product to taste less like coconut. Besides being a good alternative for people avoiding dairy, coconut oil offers several health benefits, which include reducing your fat intake. Researchers even recommend making coconut oil a major ingredient if you are after a restricted fat intake. Coconut oil replaces butter a ratio of 1-to-1.

Nutt Butter

Nutt butter can be derived from many seeds, including almond and peanut. Replacing butter with nut butter offers healthful monounsaturated fat and a rich nutritional profile. When used in baking, nut butter may thicken your baked goods, increasing their density and altering overall flavor. Nutt butter may also be used in other recipes apart from baking.


Applesauce has several uses in the kitchen, including replacing oil and butter baking. It has less calorie content and gives it finished well a great nutritional value. It is best to use a little of other sweeteners in your recipe when replacing butter with applesauce. This is because it is naturally sweet.

Take Away

Butter is a nutritious meal obtained from churned milk or cream. While it has several uses and benefits, some people still choose to avoid consuming butter, anyway. For such people, lactose intolerance, milk allergy, or health reasons could be the reason behind avoiding butter. They can thus use coconut oil, applesauce, nut butter, Greek yogurt, among others, to replace butter.

Nataly Komova

Nutritionist. Bluffton University, MS In today's world, people's eating and exercise patterns have changed, and it is often lifestyle that is the cause of many diet-related illnesses. I believe that each of us is unique – what works for one does not help another. What is more, it can even be harmful. I am interested in food psychology, which studies a person's relationship with their body and food, explains our choices and desires for specific products, the difficulty of maintaining optimal body weight, as well as the influence of various internal and external factors on appetite. I'm also an avid vintage car collector, and currently, I'm working on my 1993 W124 Mercedes. You may have stumbled upon articles I have been featured in, for example, in Cosmopolitan, Elle, Grazia, Women's Health, The Guardian, and others.