4 products you can use instead of butter in any dish

Olive oil

Olive oil contains no dairy, making it a good butter substitute for those with milk allergies or lactose intolerance.

According to the US Department of Agriculture (USDA), one tablespoon of olive oil contains 124 calories, has no cholesterol, and provides 9% of the daily value of saturated fat.

It is a key part of the Mediterranean diet and is also suitable for keto and vegetarian diets.

Replacing saturated fats (like those in butter) with monounsaturated fats can help lower cholesterol.

Olive oil is rich in monounsaturated fats and has antioxidant and anti-inflammatory properties. A Harvard Health study showed links between higher olive oil consumption and lower risks of heart disease, certain cancers, and dementia.

You can replace butter with olive oil in:

• Baking that requires softened or melted butter

• Sautéing or roasting vegetables

Coconut oil

Coconut oil is also dairy-free. However, it is about 90% saturated fat, so it is not a suitable butter substitute for those seeking a heart-healthy alternative.

According to the American Heart Association, coconut oil raises cholesterol levels similar to butter, beef fat, or palm oil.

One tablespoon of coconut oil contains 121 calories.

You can use coconut oil instead of butter for sautéing vegetables or making sauces.

Ghee

ScienceDirect notes that ghee is clarified butter made from milk, so it is not a good butter substitute for those with allergies. However, it contains only a small amount of lactose.

One tablespoon of ghee contains 123 calories and about 36 mg of cholesterol.

Due to its fat content, ghee is compatible with a keto diet. Use ghee for sautéing and frying instead of vegetable or coconut oil.

Plant-based butter

Plant-based oils contain no dairy, making them a good butter substitute for people with milk allergies or lactose intolerance.

According to the National Library of Medicine, plant-based oils include:

• Avocado

• Canola

• Coconut

• Olive

• Soy

• Sunflower