The Quick Report

Healthy Cravings: Guilt-Free Alternatives to Junk Food Classics

Cravings got you reaching for chips, cookies, or candy? Before you dive into the usual suspects, we’ve got some satisfying swaps that let you indulge without the guilt. From air-popped popcorn to homemade granola bars, these healthy alternatives pack all the flavor with none of the junk — so you can snack smarter and feel great!

Craving: French Fries

french fries
Openverse

French fries are usually loaded with unhealthy fats and calories because they’re deep-fried. This can increase your risk of obesity and heart disease. They’re also packed with sodium, which can raise your blood pressure and lead to other heart problems. And the high heat used in frying can create acrylamide, a chemical that’s been linked to cancer in animal studies.

Substitute: Veggie Fries

Sweet Potato and Red Beet Veggie Fries
Openverse

Add some nutrition to replace your french fry cravings by using sweet potatoes instead of regular ones and baking them instead of frying. Toss in some carrots and parsnips for variety, and you’ll be thinking less and less about standard fries! You can also whip up a homemade sauce to replace ketchup — we recommend something like an aioli with lemon juice, but you can also go with a chipotle-style punch of heat.

Craving: Potato Chips

Chipping Away: Seyfert's Curlie Potato Chips
Openverse

Like french fries, potato chips are packed with unhealthy fats and calories due to the frying process. This leads to weight gain and an increased risk of heart disease. They often have excessive amounts of added salt, which can contribute to high blood pressure and strain on the cardiovascular system.

Substitute: Kale or Veggie Chips

Plaintain, Yuca and Sweet Potato Chips-2
Openverse

The best things about potato chips are the crunch and the salt, right? This can be recreated with thinly sliced veggies or even kale. You can make this much healthier alternative to potato chips in an air fryer or simply oven-baked. Rather than salt and fat, you’ll find yourself eating a snack loaded with antioxidants and vitamins. What’s not to love?

Craving: Chocolate Ice Cream

goat milk ice cream
Openverse

Chocolate ice cream is high in added sugars, which can lead to blood sugar spikes, weight gain, and an increased risk of diabetes. It contains saturated fats from cream, which can raise cholesterol levels and contribute to heart disease. Additionally, the calorie density of chocolate ice cream can make it easy to overindulge. Never a good thing!

Substitute: Dark Chocolate Banana Pops

Chocolate Frozen Banana
Openverse

Dark chocolate, especially the 80% or stronger varieties, is much healthier than milk chocolate. It also tastes amazing with bananas. So melt some dark chocolate, partially dip your bananas into it, and then throw them in the freezer for a few hours to create a much healthier alternative.

Craving: Non-Chocolate Ice Cream

hot days, cool ice cream
Openverse

Not a chocolate fan but still craving ice cream? Non-chocolate ice cream, like its chocolate counterpart, is also high in added sugars, which can lead to the same kinds of blood sugar spikes, weight gain, and an increased risk of diabetes. It typically contains saturated fats from cream, raising cholesterol levels and potentially increasing the risk of heart disease.

Substitute: Frozen Yogurt with Fruit

Frozen Yogurt from 3 Berries
Openverse

This one can really hit the spot and is even healthier than the dark chocolate-dipped bananas. Dice up your favorite fruit and mix it into some yogurt before pouring it into a silicon mold and popping it into the freezer. Or just add fresh fruit to the side of some frozen yogurt. Either way, you’ll get that same creamy texture and sweetness without all the added sugar.

Craving: Milkshakes

milkshake
Openverse

Milkshakes are loaded with added sugars, which can cause blood sugar spikes, increase the risk of diabetes, and lead to weight gain. They often contain high amounts of saturated fats from milk and ice cream, contributing to elevated cholesterol levels and a greater risk of heart disease. Additionally, the calorie-dense nature of milkshakes makes it easy to consume large amounts, which can lead to overindulgence.

Substitute: Smoothies

a group of different colored drinks
Photo by Fanny Gustafsson

You can recreate the creamy sweet taste of a milkshake by combining your favorite frozen fruits with yogurt in a smoothie maker. Or if you are in the mood for something less fruity, we recommend powdered peanut butter and oats along with almond or oat milk. Either way, you’re replacing a lot of sugar with a lot of nutrients. A win-win and a way to turn this craving into a healthy snack.

Craving: Soda

clear drinking glass with black liquid and ice cubes
Photo by KOUS9 STUDIO

Soda is high in added sugars, leading to rapid blood sugar spikes, weight gain, and an increased risk of type 2 diabetes. It contains empty calories without any nutritional value, which can contribute to poor dietary habits and potential obesity. Regular consumption of soda is also linked to a higher risk of heart disease and can contribute to tooth decay due to its high sugar and acid content.

Substitute: Flavored Sparkling Water

Sparkling water splashing
The Quick Report

Instead of soda, try flavored sparkling water. We’re not going to lie — it will take some adjustment, especially for those who enjoy the sweetness of soda more than they do the carbonation. But the transition is worth it for your teeth alone! You can buy pre-canned flavored sparkling water at most grocery stores these days, or you can opt to buy a Sodastream to make it yourself!

Craving: Pasta

Pasta
Openverse

Pasta, especially when made from refined white flour, is high in simple carbohydrates, which can lead to rapid blood sugar spikes and increased hunger shortly after eating. It can contribute to weight gain when consumed in large portions, as it’s calorie-dense and easy to overeat. Additionally, regularly eating refined pasta without sufficient fiber or protein can result in poor blood sugar control and reduced energy levels.

Substitute: Zucchini Noodle Pasta

Stir-Fried Zucchini Noodle with Bacon and Parmesan
Openverse

The noodles are the real deal breaker here. Replace that refined white flour with something healthy — zucchini! You can find frozen pre-made zucchini noodles in most grocery stores, or you can buy a spiral vegetable slicer to make your own. Either way, replacing noodles with veggies suddenly turns an unhealthy meal into a nutrient-packed winner. If you can’t skip the meatballs, go for ground turkey instead of beef.

Craving: Hamburgers

food-truck-hamburger-feat
The Quick Report

Hamburgers can be high in saturated fats, especially when made with fatty cuts of beef, which can raise cholesterol levels and increase the risk of heart disease. They often contain high amounts of calories, especially when paired with cheese, sauces, and large buns, which can contribute to weight gain. Additionally, many fast-food hamburgers are high in sodium, which can lead to high blood pressure.

Substitute: Turkey Burgers

burger on white ceramic plate
Photo by engin akyurt

Just like with meatballs, ground turkey is a much healthier alternative to beef. Replace those giant refined white flour buns with some smaller whole wheat ones, and your hamburger just got a lot less unhealthy. Of course, you’ll need to manage your toppings — easier on the cheese and heavier on the lettuce, tomato, and pickles, but a good turkey burger is guaranteed to satisfy. Also, consider leaving off the ketchup and only using mustard.

And if you don’t mind veggie burgers, those can be even healthier than ground turkey. Just be sure to check the ingredient list on the frozen patties to make sure there aren’t a lot of unhealthy fillers.

Craving: Fried Chicken Wings

Original Fried Wings - Pelicana Chicken
Openverse

Fried chicken wings are usually loaded with unhealthy fats because they’re deep-fried, which can raise your cholesterol and put you at risk for heart disease. They’re also super calorie-dense, so it’s easy to eat more than you should and gain weight. And don’t even get me started on the high-sodium seasonings and sauces – they can mess with your blood pressure and put extra strain on your heart.

Substitute: Baked Chicken Wings

Decided on a budget-friendly celebration tonight. Oven-baked wings and some inexpensive Cava.
Openverse

Another case of “skip the frying” to make an unhealthy meal a lot better for you. Baking allows excess fat to drain away, while frying absorbs additional oil, making baked wings a lighter choice. For a healthier flavor boost, try seasoning with herbs and spices like garlic, paprika, or rosemary, and use light sauces like a tangy vinegar-based hot sauce or a yogurt-based dip instead of sugary or high-sodium sauces.

Craving: Pizza

pepperoni pizza
Photo by Alan Hardman

Pizza can be a bit of a calorie and fat bomb, especially when loaded with processed meats and extra cheese. That’s because it’s usually made with refined flour that’s low in fiber, which can cause blood sugar spikes and leave you feeling hungry soon after. Not to mention the sodium! Processed toppings can really jack up your blood pressure and put you at risk for heart disease.

Substitute: Veggie Flat Bread

Grilled Veggie Flatbread (4)
Openverse

A healthier alternative to traditional pizza is a veggie-loaded flatbread, which reduces refined carbs and adds fiber and nutrients. Using fresh vegetables, lean proteins like grilled chicken, and moderate amounts of low-fat cheese can further enhance the nutritional value while keeping calorie counts lower. Make sure your flat bread is whole wheat and isn’t made from refined white flour.

Craving: Cake

Close-up of a rich chocolate cake slice with blueberry topping, perfect for dessert lovers.
Photo by Abhinav Goswami

Cake is usually high in added sugars, which can lead to rapid blood sugar spikes, weight gain, and an increased risk of type 2 diabetes. It often contains high levels of saturated fats from butter and cream, which can raise cholesterol levels and increase the risk of heart disease. Additionally, cakes are calorie-dense and easy to overconsume, potentially leading to weight gain and other related health concerns.

Substitute: Banana Bread

banana bread
Openverse

Banana bread is a much healthier option over cake and the bananas give it a natural sweetness that’s hard to beat! Use healthier ingredients like whole wheat flour or oats, which add fiber and support better digestion. Additionally, banana bread recipes frequently use heart-healthy fats like olive oil or reduced amounts of butter, making it a more balanced treat compared to traditional cakes.

Craving: Cookies

brown and purple bread in brown cardboard box
Photo by Conor Brown

Cookies are usually packed with extra sugar, which can cause blood sugar to soar, make you want more, and increase your chances of getting diabetes. They often have saturated fats from butter or shortening, which can raise your cholesterol and make you more likely to get heart disease. And since cookies are so easy to eat, you can easily end up eating too many and gaining weight, which can lead to other health problems.

Substitute: Homemade Granola Bars

Granola Bar
Openverse

Homemade granola bars are often healthier than cookies because they can be made with whole ingredients like oats, nuts, and seeds, which provide fiber, protein, and essential nutrients. They typically contain less refined sugar, relying on natural sweeteners like honey or dried fruit, which have a gentler effect on blood sugar levels. Additionally, homemade granola bars allow for control over added fats, making it easier to avoid unhealthy trans fats or excess saturated fats found in many cookies.

Craving: Popcorn

person holding red and white plastic container
Photo by Meg Boulden

Popcorn can be high in calories and unhealthy fats, especially when prepared with butter or oil, which can contribute to weight gain and elevated cholesterol levels. Many packaged or theater-style popcorns are heavily salted, which can lead to high blood pressure and strain on the cardiovascular system. Additionally, flavored popcorn varieties often contain artificial additives and sugars, which can add unnecessary calories and reduce nutritional value.

Substitute: Air Popped Popcorn

making awesome popcorn
Openverse

Air-popped popcorn is healthier than microwave popcorn because it has no added oils or artificial ingredients, making it lower in calories and free of unhealthy trans fats. Air popping keeps the snack light and natural, while still being high in fiber, which helps with digestion and satiety. For a flavorful and nutritious topping, try sprinkling nutritional yeast for a cheesy taste, a dash of cinnamon for sweetness, or a blend of smoked paprika and garlic powder for a savory kick.

Related: The 10 Healthiest Fast Food Options Available

Craving: Candy

More Candy
Openverse

Candy is high in added sugars, which can lead to blood sugar spikes, weight gain, and an increased risk of diabetes. Its high-calorie content and lack of nutrients make it an “empty calorie” food that can contribute to poor dietary habits and potential obesity. Additionally, many candies contain artificial additives and colors, which may have negative effects on health and are linked to behavioral issues in children.

Related: The Least Healthy “Health” Foods on the Market

Substituted: Dried Fruit

Image by Openverse

Dried fruit is a healthier alternative to candy because it contains natural sugars and provides essential nutrients like fiber, vitamins, and minerals. Unlike candy, dried fruit has no added sugars or artificial ingredients when you choose unsweetened varieties, helping to avoid blood sugar spikes. Additionally, the fiber in dried fruit helps with digestion and keeps you feeling fuller longer, making it a more satisfying snack than sugary candy.

Related: Top 30 Healthy Snacks for Busy People 

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