Baking is where many people think oil-free eating gets hard. Surely a muffin needs butter? A cake needs oil? Not at all. With a few simple swaps, you can bake moist, tender, delicious treats with no oil or butter at all.
Swapping out fats and oils, a four-part guide:
How to cook without oil
Oil-free baking swaps (you are here)
Oil-free dressings, sauces and dips
Swapping butter, margarine, cheese and spreads
What does fat do in baking?
In baking, fat keeps things moist and tender, and carries flavour. Fruit and vegetable purées do the same job in a different way: they hold on to water, add natural sweetness and keep the crumb soft. The result is a little denser and moister, more like a homemade muffin than a bakery one.
The swaps, and how much to use
| Instead of… | Use | How much |
|---|---|---|
| Oil (1 cup) | Unsweetened apple purée | 1 cup |
| Oil (1 cup) | Mashed ripe banana | 1 cup |
| Butter (1 cup) | Apple purée or mashed banana | About ¾ cup |
| Oil or butter in spiced cakes | Mashed pumpkin or sweet potato | Same amount |
| Oil or butter in rich cakes | Soy yoghurt or blended silken tofu | About ¾ of the amount |
| 1 egg | Flax egg (1 tbsp ground flax + 3 tbsp water) | 1 flax egg |
| Butter in brownies | Mashed black beans or pumpkin | Same amount |
| Greasing the tin | Baking paper or silicone | – |
In the Relaxation phase, a spoonful of nut butter or tahini can add richness to cookies and slices. In the Elimination phase, stick with the fruit and vegetable swaps.
Tips for oil-free baking success
- Don’t overmix. Stir until just combined. Overmixing makes oil-free baking tough.
- Bake a little lower or a little shorter. Fruit-based batters can brown faster. Try 10°C lower, and check a few minutes early.
- Use silicone moulds or baking paper. Oil-free muffins can stick to paper cases, so silicone is your friend.
- Let them cool. Oil-free baking firms up as it cools, and often tastes even better the next day.
- Use whole grains. Oat flour, wholemeal spelt and rolled oats add fibre and a lovely texture.
- Sweeten with fruit. Dates, ripe bananas and date paste reduce the need for added sugar.
Start with an easy recipe
Muffins and banana bread are the easiest place to start, because they’re naturally moist. Cakes and slices come next. Biscuits are the trickiest, because they rely on fat for crispness, so think soft, chewy oat cookies instead.
Our Cook with Honeycomb videos include oil-free sweet potato muffins, blueberry muffins, banana bread muffins and crunchy granola.
Recipes to try
- Chocolate Chip Pumpkin Oat Muffins
- Peanut Butter Chocolate Oat Muffins (Relaxation phase)
- Savoury Chickpea & Spinach Muffins
- Carrot Cake Porridge
Fruit and vegetables can do everything oil does in baking, and they bring fibre and goodness along with them.
References
- Kahleova H et al. Effect of a low-fat vegan diet on body weight, insulin sensitivity, postprandial metabolism, and intramyocellular and hepatocellular lipid levels in overweight adults: a randomized clinical trial. JAMA Network Open. 2020;3(11):e2025454.
How Honeycomb can help
You don’t have to work this out alone
This information is general education and is not a substitute for individual advice. Please speak with your health practitioner before making changes, especially if you take prescribed medication.
Keep going
You’re not doing this alone
This information is general education and is not a substitute for individual advice. Please speak with your health practitioner before making changes, especially if you take prescribed medication.
