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Low-Fat Cooking Tips

To eat less fat, you may need to learn some new ways to cook. But that doesn't mean you have to eat bland, boring food. And it doesn't mean cooking needs to take any more time. Here are some tips for cooking and seasoning foods with less fat.

Closeup of man's hand squeezing lemon on broiled salmon.

Try new cooking methods

Broil, roast, bake, steam, or microwave fish, chicken, turkey, and other meats.
Remove skin from chicken and turkey and trim extra fat from meat before cooking.
Sprinkle herbs on meat, chicken, and fish, and in soups.
Cook in broth instead of fat.
Use non-stick cooking sprays or non-stick pans.
Steam or microwave vegetables without adding fat. Serve with herbs, lemon juice, or vinegar.
To flavour beans and rice, add chopped onions, garlic, and peppers.

Lighten up your recipes

In chili, soups, and stews: Before reheating and serving, skim off the fat.
In soups and sauces: Replace whole milk or cream with low-fat milk, evaporated skim milk, or non-fat dry milk.
In puddings and other desserts: Replace whole milk or cream with low-fat milk or fat-free condensed milk.
To make dips and toppings: Use low-fat or non-fat cottage cheese, Greek yogurt, or sour cream.
To make salad dressings: Use non-fat yogurt or low-fat buttermilk.
In place of 1 whole egg in recipes: Use 2 egg whites or ¼ cup egg substitute.
In place of regular cheese: Use fat-free or reduced-fat cheese.
In place of regular peanut butter: Use peanut butter powder.

Where can you learn more?

Go to https://www.healthwise.net/patientEd

Enter B124 in the search box to learn more about "Low-Fat Cooking Tips".

Adaptation Date: 07/06/2026

Adapted By: Alberta Health Services

Adaptation Reviewed By: Alberta Health Services

Adapted with permission from copyrighted materials from Ignite Healthwise, LLC (Healthwise). This information does not replace the advice of a doctor. Healthwise disclaims any warranty and is not responsible or liable for your use of this information. Your use of this information means that you agree to the Terms of Use. How this information was developed to help you make better health decisions.

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Low-Fat Cooking Tips

Try new cooking methods

Lighten up your recipes

Where can you learn more?