Swap an ingredient, and know what it costs you.
What to reach for when you are out of something, or want a lighter or higher-protein version of a dish. Every swap shows its estimated effect per serving, because a substitute that wrecks the macros is worth knowing about before you cook it.
Replace each teaspoon of baking powder with 1/4 teaspoon of baking soda and 1/2 teaspoon of cream of tartar, or use buttermilk or lemon juice as the acid instead.
Use 1 tablespoon of baking powder for every teaspoon of baking soda. The bake comes out a little puffier, paler and tangier, and cookies spread less.
Mix 1 cup of white sugar with 1 tablespoon of molasses for light brown sugar, or 2 for dark. No molasses? White sugar works cup for cup, with crisper cookies.
Stick margarine replaces butter 1:1, and oil replaces melted butter at about 85 percent. What works in cookies, cake and pastry, and which swaps cut saturated fat.
Stir 1 tbsp lemon juice into 1 cup milk and wait 10 minutes. Why acid is the part that matters, which substitutes work in baking, and how they compare on macros.
Water works in most soups and stews if you salt it well. For a quick broth, dissolve bouillon in water as the label says, or use vegetable broth 1:1.
Use twice as much all-purpose flour, or the same amount of potato starch or arrowroot. Which one for gravy, pie and frying, and where cornstarch itself fails.
Blended cottage cheese replaces cream cheese 1:1 and cuts about 10 g fat a serving. Which substitutes survive baking, and which split the moment they get hot.
Applesauce and flax bind a cake but replace almost none of an egg's 6 g of protein. Which egg substitute works for baking, and which keeps the protein.
Simmer about 3 1/3 cups of whole milk down to 1 1/2 cups to replace one can. What works in pumpkin pie, mac and cheese and dairy-free, compared on macros.
Mix 3/4 cup whole milk with 1/4 cup heavy cream for one cup of half and half. What works in coffee, pasta sauce, baking and ice cream, compared on fat.
Milk and melted butter replaces heavy cream 1:1 for cooking. Which substitute works for pasta, soup and baking, and why almost none of them whip.
Greek yogurt replaces mayonnaise 1:1 in most cold dishes and cuts around 9 g fat per serving. What works in tuna salad, coleslaw, baking and sandwiches.
Blend 1 cup of granulated sugar with 1 tablespoon of cornstarch on high for 1 to 3 minutes and you have powdered sugar. Unground, it stays gritty in frosting.
Blended cottage cheese replaces ricotta 1:1 with more protein and under half the fat. What works in lasagna, stuffed shells, cannoli and dairy free.
Plain Greek yogurt replaces sour cream 1:1 and adds protein. Which substitute works for baking, tacos, pasta and soup, and which ones split when heated.
Tamari replaces soy sauce 1:1 and is usually gluten-free. Coconut aminos is soy-free with about a third of the sodium, and Worcestershire works at half the amount.
For one 14 oz can, whisk dry milk, sugar and melted butter into boiling water. What works in key lime pie, fudge, ice cream and dairy free, compared on macros.
Vanilla bean paste and imitation vanilla replace vanilla extract 1:1. Maple syrup, bourbon or dark rum work in the same amount, and almond extract at half.
Canola, sunflower or light olive oil replace vegetable oil 1:1. In baking, melted butter works too, and applesauce or Greek yogurt can replace half and cut the fat.
Half soy sauce and half vinegar is the closest quick swap for Worcestershire sauce. Soy sauce alone works 1:1, but it carries four times the sodium.
Macro changes are estimates of each swap's typical effect per serving, not measurements. They move with brand and quantity. More on why every macro number is an estimate.