5 16 Published Dec 27, 2019, Updated Nov 21, 2023
Making Comfort Food Healthy
What is comfort food? And what makes it unhealthy/healthy? Comfort food is really anything that brings you comfort! It might be a meal from your childhood or it might be a cultural meal that reminds you of “home.” Typically, comfort food dishes are heavier meals made with meat, cream, cheese, etc. To lighten them up, you can make swaps and switch out a variety of ingredients. The key for all of my upgraded comfort food recipes? They have to taste similar (or better) than the original meal! If they taste too “healthy” they simply won’t satisfy a craving for the classic dish.
Easy Ingredient Swaps
When tweaking recipes to make them a bit healthier, I have an arsenal of go-to swaps. Here are a few that I use often:
Cauliflower and/or Cauliflower Rice – Have a dish that uses rice or potatoes? Cauliflower is a great, low-carb, low-calorie swap! You can use it so many different ways — fried “rice,” as a pizza crust or even mashed “potatoes!” There’s a reason this ingredient has a cult following. Pumpkin puree – Did you know you can substitute pumpkin puree in place of flour, oil and eggs in boxed baked goods? Yep! It seems kind of like magic, but the end result is a super moist, delicious baked good. I even use it in my healthy apple muffins. Spaghetti squash and zoodles – Instead of traditional pasta, use spaghetti squash noodles or zucchini noodles! These veggie noodles add fiber and flavor without the empty calories that come with traditional pasta. Learn the best way to cook spaghetti squash here. Leaner meat – Use leaner meat like chicken or turkey in place of beef in traditional recipes. Bet you won’t even notice the difference! Beans – Beans can easily be swapped for meat in most recipes to make them vegetarian. Beans add a good amount of protein and fiber to a dish and they’re low in cholesterol. Another fun way to incorporate beans is to buy legume-based pasta which has more fiber and protein than traditional pasta. Tofu – I love using firm tofu in place of meat or cheese for savory dishes, but silken tofu works great as a sub for dairy in pies too. I use it in my vegan pumpkin pie!
Healthy Comfort Food Swaps
For this post, I thought of as many traditional comfort foods as I could and then linked my swap for the healthy version. Did I miss one of your faves? I would love to recreate it! Leave me a comment and I’ll get recipe testing. 🙂
Healthy Comfort Food Recipes
Craving beef stroganoff? Instead of feeling super heavy and full after a bowl of traditional stroganoff, try my mushroom stroganoff! Instead of egg noodles, a heavy cream sauce and beef, I created a recipe with high protein noodles, a creamy coconut sauce and mushrooms! Craving spaghetti and meatballs? Try my popeye turkey meatballs served over zucchini noodles. Prep the meatballs in advance and you have the easiest.dinner.ever. Craving macaroni & cheese? Macaroni and cheese is one of the first things I think of when it comes to comfort food! I have two options for you… one that is vegan with a cashew sauce and one that is higher in protein! Craving meatloaf? Did anyone not grow up eating meatloaf? Didn’t think so. This lentil loaf is one of my most popular recipes on EBF and for good reason! It’s packed with flavor and topped with a maple glaze. Mmm! Craving baked ziti? All forms of pasta are considered comfort food in my book. Instead of making traditional baked ziti, try this turkey cauliflower baked ziti! It’s just as good as the traditional version but low-carb, gluten-free and packed with vegetables! Craving a burger and fries? You’re going to have to trust me on this one: tempeh burgers paired with sweet potato fries, zucchini fries, butternut squash fries, turnip fries or jicama fries. So many fry options! The vegan burger holds together super well and is delicious straight off the grill, but if you’re not up for temeph burgers I have options with turkey, chicken and black beans too! Craving tuna noodle casserole? I took a fun spin on the classic recipe by making spaghetti squash tuna noodle casserole boats. Craving pizza? Try this eggplant pizza uses sliced eggplant instead of a carb-heavy breaded crust. Tons of flavor and super simple to assemble, this recipe is gluten-free, vegetarian and vegan-friendly. Craving lasagna? Try my low carb, healthy lasagna made with zucchini noodles and tofu or make turkey eggplant casserole that layers slices of eggplant along with ground turkey. Craving broccoli cheese casserole? This version of cheesy broccoli casserole has protein-packed quinoa instead of instant rice, freshly grated cheddar cheese and a homemade sauce instead of canned soup. Craving mashed potatoes? Swap cauliflower for potatoes in my mashed cauliflower. You’ll save half the calories and 1/3 of the carbs! #worthit Craving tacos? Try this fun take on tacos… taco zucchini boats! Instead of being served on tortillas, they’re served in zucchini boats. There’s no dairy but shhh no one will notice with all of the flavor packed into this meal! Another option when you’re craving tacos? My turkey taco salad or tempeh taco salad. Both options are so yummy! Craving enchiladas? My healthy chicken enchiladas are one of the most popular recipes on EBF and if you’re vegetarian, I highly recommend my sweet potato enchilada bake. If I’m bringing a meal to someone I usually pick one of these recipes. New baby, surgery, you name it! You’re getting enchiladas or the enchilada bake! They’re easy and a total crowd pleaser! Craving fried rice? If fried rice isn’t on your comfort food list, who are you?! Just kidding… but I love fried rice! Try this upgraded cauliflower fried rice or my signature quinoa fried rice the next time you’re craving an Asian meal. Craving shrimp and grits? Pair cauliflower grits with blackened shrimp to make a lightened up, low-carb version of the classic Southern recipe. The result = delicious flavor and extra veggies!
Desserts
Craving baked goods? Baked goods will forever be one of my go-to comfort foods! I love these peanut butter oatmeal cookies and these flourless black bean brownies. Both are fan favorites… no one will know they’re healthy! Craving Ice Cream? Raise your hand if you love a nightly bowl of ice cream! {We all raise our hands.} Well lucky for you, I’ve got some upgraded options for you – mint chocolate chip made from avocados, banana ice cream and chocolate ice cream made from bananas. Hey, don’t knock it ’til ya try it!
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