Great Condiments/Fat Substitutes

Great Condiments/Fat Substitutes


  • Mustard
  • Worcestershire Sauce
  • Teriyaki Sauce (reduced sodium)
  • Sweet and Sour Salsa(check brands!)
  • Salsa
  • Nonfat Mayonnaise
  • Barbecue sauce
  • I Can't Believe it's not Butter - Spray
  • Molly McButter
  • Relish
  • Ketchup
  • Tempura Sauce
  • Fat Free Dressings(to an extent)
  • Heinz 57
  • Fat Free Sour Cream

Fat Substitutes for Cooking and Baking

  • Brown Sugar
  • Canned Pumpkin
  • Egg Whites or egg substitute
  • Broth
  • Non-fat cooking spray
  • Jam or Jelly
  • Prune Butter
  • Apple Butter
  • Olive Oil
  • Applesauce
  • Honey
  • Fruit Juice
  • Fruit Puree
  • Fat Free/sugar free yogurt
  • Fat Free cream cheese

*Two egg whites can be used to substitute one whole egg
*When a recipe calls for vegetable oil, substitute w/ double the amount of apple sauce.


  • Fat free/ sugar free pudding and Jell-O. Pudding is only 35 cals, Jello is 10, and add fat free cool whip for only 10 additional calories

  • Buy sugar free popsicles and fudgesicles. Or, make your own sugar free pudding pops.

  • Fat free/sugar free frozen yogurt.

  • Make your own dip for veggies and baked chips w/ fat free sour cream, only 10 calories!