Our Favorite Baking Swap

by Anna Smith, MS, RDN, LDN

Last Updated: August 16, 2021

Calling all bakers...we have a healthy swap you don’t want to miss! Next time you make your grocery list, go ahead and add avocados to it. Yup, you read that right. This popular food is most commonly diced into salads, mashed into guacamole, or spread on toast, but it also makes a great addition or swap into any baked good.

Nutrition Breakdown
It’s no secret that avocados are a nutrition powerhouse. This healthy monounsaturated fat yields a mild taste and creamy texture. In addition, it contains Vitamin C, Vitamin B5, Folate, Vitamin E, Vitamin K, Potassium, and Copper. Free of cholesterol, sugar, and sodium, avocados fit into nearly every healthy eating plan.

What Does It Replace?
Due to their creamy texture, avocados can take the place of oil or butter in just about any recipe, and this is especially the case for baked goods. Avocado adds subtle sweet flavor while keeping the baked good moist.

What Makes It Healthier?
This swap allows for fewer calories, less total fat, a healthier type of fat, and less sodium. How much, to be exact? In two tablespoons of butter, there are approximately 200 calories and 23 grams of fat. Compare this to 2 tablespoons of avocado, which contains 50 calories and 4.5 grams of fat. Butter is made up of saturated fat, while avocados are made up of 75% monounsaturated fats. In addition, sodium is reduced from around160 mg down to 0 mg. You may also label the recipe as Vegan if it doesn’t contain any other animal products since avocados are a fruit!

How to Use?
If you choose to use avocado in place of butter or oil, simply swap it in a 1:1 ratio. Most recipes call for the avocado to be ripe and mashed. For a refresher on how to pick a ripe avocado, how to ripen an avocado, or how to slow the ripening of an avocado, check out our resource here.

Baking with Avocados
  1. Brownies are first on our list for you to try! We love this recipe by our friends at The Kroger Company, Secretly Vegan Brownies. It not only uses a whole avocado but also uses additional healthy swaps, including unsweetened almond milk and whole wheat flour. These chocolatey brownies are bound to be your new go-to recipe.
  2. Bread or Muffins come in so many flavors, and we encourage you to try avocado in them all. Some of our favorites include refreshing avocado lime bread, classic avocado banana bread, and summery avocado zucchini muffins. The avocado ensures your bread or muffins stay extra moist.
  3. Cookie recipes typically use a combination of avocado and butter/oil to yield a similar cookie experience. We recommended starting with our six delicious bite and cookie recipes including avocookies, no baked avocado coconut bites, double dark chocolate avocado cookies, chocolate avocado energy bites, and Mexican avocado & walnut cookies. We know you’ll find something you love.

Kick your school year off with renewed lunch inspiration. Pick a few lunch ideas and products that will make your life easier and your kids’ lunch yummier. Dietitians are well-versed in helping people hack their way to easier and tastier food ideas. If you need a little help in that area or for more personalized food as medicine advice, book a Telenutrition appointment with any of our talented Kroger Health Dietitians.

Disclaimer: This information is educational only and not providing healthcare recommendations. Please see a healthcare provider.


Anna Smith, MS, RDN, LDN

Anna Smith, MS, RDN, LDN

Anna is a positive, motivating dietitian who is ready to help make healthy happen in your life. Whether you have a medical condition or hoping to get back to your goal weight, Anna is eager to connect you with tasty recipes, budget-friendly food products, and time-saving hacks to ensure that your goals will be achieved. Outside of work, Anna enjoys barre/pilates, sushi, and online shopping!