If you’re lactose intolerant and love cooking with butter, it can be tough to find a suitable alternative that doesn’t leave you longing for that buttery goodness. But, rest assured, there are some decent alternatives you can use without feeling as if you’re missing out on something. Depending on what your purpose is, not all of these alternatives might suit your needs, but you’re sure to find something that will fit in with your cooking needs.
If you are baking, consider using avocado instead. While this sounds like it might make for a strange substitution, avocado actually has a very similar texture to butter and will work as a good emulsifier. It also has a hearty, buttery flavor and healthier fat content. Try it the next time you’re making cookies, cakes, or biscuits. Applesauce is also a good, healthy alternative if you’re worried about avocado ruining the sweetness of your dishes. (But I promise you, it won’t.)
Greek yogurt is another good option for those who can handle yogurt lactose; simply use half the amount that you would use if you were using butter. It has a rich, creamy texture and is lower in calories than butter, and studies suggest that most individuals with lactose intolerance can handle yogurt better than most other dairy options. It also has the added benefit of making your baked goods moist and filling.
If you are looking for a butter substitute for your toast, hummus or apple butter might be a good fit for you. Depending on whether you want a sweet or savory dish, these two choices may surprise you. (If you didn’t know, hummus is a Mediterranean spread made from chickpeas, and apple butter is a cooked-down version of applesauce. Think of it as the “cider” version of applesauce.)
For sauteing and frying, olive or canola oil could be the just the ticket. Olive oil is full of good fats, and it’s far lower in calories than butter. Just be warned that this substitution will not work in recipes where butter is used as a thickening agent.
Lastly many people suffering with lactose intolerant can tolerant butter so be sure to look at the other ingredients to determine if you really need a butter alternative.