Healthy Swaps for Your Favorite Foods


As busy moms, eating healthy can be difficult. But it can be done, and it can be easy. Since March, my husband and I have lost over 50 pounds together, simply by swapping out healthier versions of our favorite foods and being more aware of what we eat. Here are some of our favorite food swaps that save many calories and still taste just as good!

Cauliflower Rice

We love burrito bowls, as well as Chinese food in our house. Instead of using white or brown rice, we use cauliflower rice. We have never tried to make our own, as there are a variety of yummy and convenient frozen kinds.


I love bread, but we use wraps instead of bread for sandwiches. I have found many different varieties of low-calorie wraps at the grocery near the deli and produce sections. We also use wraps as crust when we make homemade pizzas for lunch or dinner.


A spiralizer has changed our life. We do not eat pasta anymore! Instead, we use a spiralizer to make zucchini “noodles.” After noodles are cut, place in boiling water for short time and then strain. Serve with your favorite pasta sauce and meatballs or veggies and cheese.

Plain Greek Yogurt

We love sauce in our house, as our toddler calls it. She enjoys dipping veggies and chicken nuggets. Instead of always offering ketchup or sour cream and dressing mix, we use plain Greek yogurt with our favorite dry dressing mix. It is higher in protein and often lower in calories and fat, and none of us can tell the difference! Greek yogurt can also substitute as sour cream in your tacos and burritos. We also like to use plain Greek yogurt instead of mayonnaise when making homemade chicken salad.

Baked Potatoes

Our favorite new swap is an easy, healthier way to eat french fries. Wash and dry a potato and cut it up into strips. Place strips in small bowl and sprinkle 1 tsp. olive oil, with salt and pepper to taste on top. Spray a non-stick baking pan with vegetable oil spray. Place the potato strips on the baking sheet. Bake at 450F for 25 minutes total. Flip halfway through.


I love a good salad, but dressings are often so high in fat and calories. I am not a fan of low fat or reduced calorie dressings, but what I do love is salsa! By using it as a “dressing” on a salad, I can save a lot of calories, and it is so flavorful!


I use applesauce when a recipe calls for oil. I have found that it makes some desserts, such as brownies, taste more cake-like, but I do not mind the difference in taste.

What healthy swaps do you have for your favorite foods?


  1. I love cauliflower rice! I actually like it better than regular rice 🙂 I buy the fried rice packets and use about a tablespoon out of the packet when I make it…’s SO good!


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