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Here are 14 heavy cream substitutes that can help you lower the fat content of your dishes without sacrificing the creamy richness that heavy cream brings
Heavy cream is a commonly used ingredient in many recipes. However, since heavy cream is both high in fat and a dairy product, it may not be suitable for everyone.
Fortunately, there are many substitutes that can help you lower the fat content of your dishes without sacrificing the creamy richness that heavy cream brings to the table.
Why is heavy cream bad for your health?
Cream is the thick, fat-rich part of milk that rises to the top and is skimmed off when the milk is fresh. The fat content of heavy cream ranges between 36%-40%. According to the US Department of Agriculture, FoodData Central database, a single tablespoon of heavy cream contains:
- 60 calories
- 6 grams of fat, 4 grams of which are saturated fat
The American Heart Association recommends limiting saturated fat to 5%-6% of total calories to support cardiovascular health. Heavy cream is not recommended for people who consume 2,000 calories per day.
Excess consumption of heavy cream has been linked to obesity, diabetes, abnormal cholesterol levels and harmful effects on the “good bacteria” in the gut.
14 substitutes for heavy cream
- Coconut cream: If you're vegan or lactose intolerant, coconut cream can be used in place of heavy cream. In terms of fat content, coconut cream most closely resembles dairy-based cream and is a convenient substitute.
- Whole milk: While not as thick, it could be a good substitute for heavy cream. Skim or 2% milk will not have the same effect. Whole milk works especially well in mashed potato recipes.
- Potatoes: Pureed potatoes are ideal for making a creamy vegan soup without the use of cream. They can be used in soups with butternut squash or broccoli.
- Evaporated or condensed milk: Evaporated milk is simply milk that has been simmered until 60% of its water has evaporated. It's not as thick as cream, but it's more concentrated than other types of milk. Condensed milk is evaporated milk that has been sweetened with sugar. Evaporated milk can be used in place of heavy cream in most recipes, whereas condensed milk is best reserved for desserts. Some health food stores may sell evaporated coconut milk, which is also a good substitute.
- Oat milk: Oat milk is one of the creamier plant-based vegan milks, and it's great for more than just lattes. Most store bought oat milk contains some added oil to give your recipe the fat it requires.
- Half and half: Half and half, which is made by combining heavy cream and whole milk, is a close substitute for plain heavy cream. If you want the full cream experience with fewer calories and fat, use it to make dishes creamier.
- Cashew cream: Because cashew cream must be made at home, it is more time-consuming. Cashew cream is made by soaking cashews in water (20 minutes in boiling water or 8 hours in room temperature water) and then blending with desired liquids and spices.
- Silken tofu: Tofu is nutritionally distinct from cream because it is higher in protein and lower in fat. However, silken tofu has a neutral flavor and blends into a silky texture, making it a good substitute for heavy cream. Simply add some fat (such as oil or non dairy butter) to your recipe to compensate.
- Soy milk: Soy milk, another plant-based cream substitute, works well in mashed potatoes or cauliflower, casseroles, soups, and desserts. If you're using soy milk in a savory recipe, make sure it's unsweetened and plain.
- Vegan cream cheese: Use vegan cream cheese if you don't want to use dairy or if you don't want to add a coconut flavor in your desserts. It makes an excellent sweet filling or frosting when combined with sugar and cream cheese.
- Cornstarch and milk: By thickening milk with cornstarch, you can achieve a texture similar to that of heavy cream. You can also use skimmed milk or whole milk depending on the fat content of your recipe.
- Onion cream: You can make this heavy cream substitute by roasting and puréeing onions. You can substitute it for cream in risotto or add it to pasta with fresh herbs for a healthier and brighter dish. You can also whip it into mashed potatoes or use it to lighten up the base of a quiche.
- Vegan yogurt: This alternative is similar to silken tofu. By combining vegan yogurt and milk, you can use it in place of heavy whipping cream. Use unsweetened vegan yogurt and thin it with some milk. This will give your dish a creamy and luscious texture by mimicking the thickness of heavy cream.
- Rice and plant milk: A mixture of cooked white rice and milk can be used to replace heavy cream. It is considered a quick replacement. This mixture is thick and creamy, and it can be used in soups, sauces, and baked goods.
