Healthier Food Swaps & a Yummy Chopped Salad

You'll love this delicious Chopped Salad with Avocado Greek Yogurt Dressing. Check out the post for more healthy food swaps you will love! | read more at

When it comes to baking and cooking in general, there are a lot of swaps you can make in the kitchen that will instantly transform your meal to something #leancleangreen that you will LOVE. I began cooking “healthier” years ago, and over that time I’ve come to find my favorite swaps and I’m excited to share them with you today! Please note, though, that these ingredients do not make your recipes calorie free (if only, right?!), but they provide more nutritional value, and better for you ingredients that your body will love! 

Click here to skip to the Chopped Salad recipe.

Healthier Food Swaps

Spaghetti Squash– This stuff is awesome! I love pasta, but I know eating carb heavy meals for dinner aren’t always the best choice to make. All you need to do is cut the squash in half, scrape out the seeds, drizzle with some olive oil (and sprinkle on some salt and pepper, of course!), roast at 375 for 40 minutes or until fork tender. Let it cool, then scrape the sides with a fork, creating some delicious “pasta”. It’s perfect for spaghetti, soups and recipes like this DELISH Taco Casserole I made the other day! 

Spaghetti Squash Taco Casserole - Light & Fresh Recipe Series | read more at

Lettuce Wraps– This another easy swap to make if you’re hoping to cut down on carbs. I love replacing tortillas or wraps with leaves like romaine lettuce or collard greens. Try to go for big leaves that will be able to hold all your fillings without falling apart. Looking for some inspiration? Check out this tasty Asian Chicken Lettuce Wraps recipe you will love. 

Chicken Lettuce Wrap- Light & Fresh Recipe Series | read more at

Greek Yogurt– If you love sour cream, you should give Greek yogurt a try instead! It subs perfectly but it has way less fat than sour cream, as well as protein and probiotics. Go with regular, unsweetened greek yogurt and use it as a 1:1 to sour cream or mayo in any of your recipes. I’ve made chicken salad, salad dressings and creamy pasta sauce that were a hit! Check out the delicious Avocado Greek Yogurt dressing recipe at the end of this post that I used on my chopped salad- it’s amazing. 

You'll love this delicious Chopped Salad with Avocado Greek Yogurt Dressing. Check out the post for more healthy food swaps you will love! | read more at

Quinoa– This is a great swap to make when you’re trying to cut down on the grains you consume. Quinoa acts very similarly to a grain (in fact you wouldn’t even know it wasn’t one), but it’s actually a seed. It’s high in protein, fiber and iron, and will be your new best friend. I like to cook 1 cup of quinoa with 2 cups of water or chicken broth until it boils, then reduce the heat to a simmer and cover. Let it simmer until all the liquid is absorbed and the seeds begin to “open”. Flavor as you want, and use it to make something like this delicious Quinoa Bowl

Cauliflower– I don’t even know where to begin with cauliflower! It’s an awesome substitute for starchy veggies and some grains. Boil and mash it up as a replacement for mashed potatoes, or pulse in a food processor to make some cauliflower rice. If you’re looking for a tasty snack, you can season and roast the cauliflower instead of going for chips or cookies in the afternoon. Check out this Taco Soup recipe where I used some cauliflower rice that was ah-ma-zing. 

You'll love this delicious Chopped Salad with Avocado Greek Yogurt Dressing. Check out the post for more healthy food swaps you will love! | read more at

Zoodles– Y’all I love these things. When I’m not in the mood for spaghetti squash, another go-to replacement for pasta is zoodles. If you haven’t heard of them before, they’re literally noodles made from a zucchini. All you need is a spiralizer (which you can use on squash, sweet potatoes and even carrots!) and you’re ready to start making some zoodles. I steam them for about 5-7 minutes, or until tender, then top with my favorite pasta sauce. Yum! 

You'll love this delicious Chopped Salad with Avocado Greek Yogurt Dressing. Check out the post for more healthy food swaps you will love! | read more at

Frozen bananas– When I’m craving a sweet treat, frozen bananas are the way to go. Ever heard of “Nice Cream”? It’s frozen bananas blended with your favorite frozen fruit and a dash of almond milk to make some healthy and oh so delicious “ice cream”. I love adding in some cocoa powder to hit my chocolate cravings, or even some protein powder if I feel like Nice Cream for breakfast. Check out my Smoothie Bowl recipes for some more frozen banana love. 

Applesauce– If you’re in a baking mood, try using applesauce to replace the oil in your recipe! It adds a yummy sweetness that you’ll love, and you won’t miss the oil at all. I normally do a 1:1 replacement, but sometimes just reduce the amount of oil and add in some applesauce to balance things out. It works best in foods like muffins and pancakes! Check out this Blueberry Zucchini Muffin recipe to see some applesauce in action. 

Blueberry Zucchini Muffins |

Infused Water– I actually haven’t drunk very many sodas since high school, but sometimes I do find myself craving something flavored every once in a while. That’s when infused water comes into play! I’ve talked all about the awesome benefits of drinking infused water, so check it out here. It’s something you should definitely give a try! (You can also try out some kombucha, which is fancy fermented tea. I’m currently brewing my first batch and will be blogging about it soon!)

Infused Water |

Chopped Salad

For this week’s recipe, I’m sticking to the month’s theme of Light & Fresh with a yummy chopped salad! It’s full of greens that you will L-O-V-E, like Brussels sprouts and lettuce, and topped with a homemade dressing that is out of this world. It’s the perfect side salad for your favorite dinner dish, or top it with some lean protein for a power-packed meal your body will thank you for. 

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
You'll love this delicious Chopped Salad with Avocado Greek Yogurt Dressing. Check out the post for more healthy food swaps you will love! | read more at

Chopped Salad and Avocado Yogurt Dressing



For the Salad:

  • 3 cups romaine lettuce, chopped
  • 2 cup Brussels sprouts, thinly sliced
  • 3 carrots, grated
  • 1/4 cup sliced almonds
  • 3 eggs, hard boiled

For the Dressing:

  • 1/2 cup plain greek yogurt
  • 1 ripe avocado
  • 1 clove garlic
  • 1 Tbsp apple cider vinegar
  • 1 tsp salt
  • 2 Tbsp lime juice
  • 1 Tbsp Apple Cider Vinegar


For the salad:

  1. Finely chop the lettuce and sprouts and place in a large bowl. Peel then grate the carrots and add them to the bowl.
  2. Top the vegetables with the almonds. Chop the hard boiled eggs and add to the salad.
  3. Toss and set aside.

For the dressing:

  1. In a small blender cup or food processor, blend together the ingredients until creamy. Store in the refrigerator for up to 5 days.
  2. Drizzle on top of the salad and enjoy!

You'll love this delicious Chopped Salad with Avocado Greek Yogurt Dressing. Check out the post for more healthy food swaps you will love! | read more at

Now it’s your turn to talk! Answer one of these questions below:
What is your favorite food swap?
Have you tried any of these swaps before?

You'll love this delicious Chopped Salad with Avocado Greek Yogurt Dressing. Check out the post for more healthy food swaps you will love! | read more at

share this post

What do you think

  1. Jessica Bradshaw says:

    That salad and dressing look delicious. We do many of these food swaps! I’m all about getting more bang nutritionally. I love all your recipes!

  2. that chopped salad looks great!

  3. I needed this! We are starting to eat healthier. We already do a couple of these swaps =)

  4. Charlotte says:

    That salad looks amazing–I’m always looking for healthy and different salad ideas, because I tend to make the same one over and over and BORING! Thanks for sharing this–can definitely benefit from some of these healthy food swaps :)

  5. Sarah Jean says:

    Becca, these are great swaps. My favorite are the zucchini noodles which I probably make once a week. All I need is butter and salt and I am good to go. My husband will even eat them! Oh, and your photos are looking top-notch lately! I love the one with the food in the bowls

  6. Love these! I’ve been doing well with my healthy choices but I was feeling my creativity starting to die down lol

  7. Jordan Mather says:

    I just need you to move in with me and make all my meals.. that would be best.

  8. Mistle says:

    That salad looks so yummy!!! I am hungry now! I just made zoodles the other day. So good!!!

  9. Krissie Aguilar says:

    These are such great healthy swaps!! I use Greek yogurt and zoodles all the time. Love the chopped salad recipe too!

  10. Mom Noms says:

    This is the perfect healthy post. I don’t want to give up a lot of taste when I am trying to eat healthier, so thank you for posting this!

  11. Neely says:

    I always love to find a healthy food swap! We love spaghetti squash and zoodles!

  12. Leslie Nichole says:

    I am in love with infused waters! I want to try spaghetti squash because I have heard so much about it I just haven’t had a chance. Your graphics are gorgeous!

  13. all of these swaps are great ideas!!!! for some reason i cant get on board with spaghetti sqaush. i have heard great things about pureed prune for baking as well.

  14. Lane & Holly @ With Two Spoons says:

    This looks delicious! The only one I just can’t do is spaghetti sauce…I think it is just too different from pasta!

  15. Alexis says:

    That chopped salad looks delicious. I’m definitely going to be referencing this post a lot as I’ve been trying to make substitutes with healthy foods.

  16. I am totally pinning this post because it is on point for my goals right now!! I have never seen packaged cauliflower rice/pearls… that is SUPER handy!!

    • Yay! I am SO glad you enjoyed the post, and that it was helpful for you. I found that big package at Sprouts, but I’ve seen bags of it at Kroger and Trader Joe’s as well. It’s usually in the refrigerated pre-cut veggie section!

  17. Casey Fossett Powers says:

    I am totally in love with zoodles and I want to try the cauliflower mash! Another new love is roasted beets!

  18. Annie Marie says:

    Great post! That salad looks amazing! I love using applesauce in recipes- makes things moist too!

  19. Oooh I LOVE taco salads instead of tacos with tortillas. I’m so glad this helped you make some smart food swaps!

I'm becca, and I'm so glad you're here.

I'm a sinner saved by grace who loves staying active and eating healthy. I am married to my high school sweetheart, Isaac, and I'm mama to James and an adorable puppy named Lillie.

meet becca

healthy living blogger


%d bloggers like this: