April 2, 2024

A few quick swaps make for healthier, but still great-tasting results!

If there’s one side of the social media algorithm that you want to be on, it’s the recipe and meal inspiration side! If you haven’t heard of TikTok, it’s a video sharing app bringing us everything from dance routines to cute animal videos. It is also a great option to start brainstorming new meal ideas. With a quick search you can find countless trending recipes. And with a few tweaks, you can put a healthy twist on popular TikTok recipes.

As with all social media, caution is required. Trending recipes often have ingredients that contain large amounts of saturated fat, sodium and added sugar. These can have a negative impact on our health when consumed too frequently. So, let’s take a look at problematic ingredients you’ll often find in TikTok recipes and learn some healthy swaps.

Cream Cheese

The first ingredient to discuss is cream cheese. It is a TikTok favorite! Unfortunately, just one serving of cream cheese (1 oz) contains roughly 6g of saturated fat and 100 calories. It’s a high fat and calorie food. Not to mention that popular recipes call for 8 oz of cream cheese, if not more.

Instead, consider replacing cream cheese with full-fat Greek yogurt. This will up your protein, calcium and even probiotics while cutting calories and saturated fat content in half.

Ground Beef

Ground beef is another common ingredient in trending recipes. While it is a great protein source, it is typically high in saturated fat. Try swapping it out for ground turkey for a leaner protein choice.

Turkey contains less saturated fat than ground beef but provides the same amount of protein and the same texture when cooked. This can also be a good swap if you are on a budget. Sticking with beef? Simply look for the leanest ground beef available to reduce your saturated fat intake.

Heavy Cream

TikTok recipes love sauces made with heavy cream. Much like cream cheese, heavy cream can up the fat and calories in the blink of an eye. But don’t worry, you do not have to cut out the sauce altogether. Let’s be honest — a rich sauce can make or break a recipe.

A good alternative for heavy cream is substituting 1 cup of heavy cream with 1 cup of milk mixed with 2 tablespoons of cornstarch until it’s a thick consistency. This will cut saturated fat content by more than half and is great for use in sauces, stews, or skillets. Just be aware that this substitute will not work for baked goods or anything that requires whipping.


Finally, try swapping out regular pasta for a high protein pasta. While there is nothing “wrong” with regular pasta, this easy swap is a simple way to increase protein and fiber in your meal without sacrificing the flavor you’d get from regular pasta. If there’s one thing I always recommend, it’s to look for ways to increase protein and fiber intake throughout your day!


Hopefully these tips and easy swaps help you find inspiration without sacrificing your goals when it comes to the delicious looking recipes you find on social media!

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