What you’ll learn:
- Making small, healthy swaps in your comfort food recipes boosts nutrition while keeping the flavors you love.
- Incorporating whole grains, vegetables, and lighter dairy options can enhance your favorite dishes and promote better health.
- Practicing portion control lets you enjoy comfort foods while maintaining balance and wellness.
Remember that warm, gooey plate of mac and cheese or homemade chocolate chip cookies that take you right back to childhood? Those feel-good dishes are hard to resist, and that’s because they really might make you feel better!
“When life gets tough, many of us turn to food for comfort; that’s why it’s called comfort food,” says Dr. Andreas Michaelides Noom’s chief psychologist. “Stress triggers the release of cortisol, a hormone that not only increases your appetite but also drives cravings for quick-energy foods,” he explains, like sugary or high-fat foods. These foods may deliver short-term comfort but lead to feelings of guilt or frustration afterward.
Like all other foods, they are fine occasionally, but if they become everyday staples, they can negatively impact your health. The good news is that you can enjoy your favorites while nourishing your body.
Giving your go-to recipes a healthy twist doesn’t mean giving up the flavors you love. You can boost nutrition with a few clever swaps while keeping those comforting tastes intact. Making small changes that deliver big results is at the heart of Noom’s mission. By incorporating simple, realistic swaps, you can create a path toward lasting wellness without sacrificing the joy of enjoying your favorite meals.
Ready to transform your beloved dishes into more nutritious versions? Let’s dive into some easy, delicious swaps that will have you savoring your favorites with a healthier twist!
Why make comfort food healthier?
Foods like pizza and cookies do more than satisfy our hunger—they act as “comfort foods” by engaging reward pathways in the brain, particularly during times of stress. Research shows that when stress triggers a rise in cortisol, it can amplify cravings for high-fat, high-sugar foods, which provide temporary relief or pleasure. It’s no wonder two out of three Americans reported turning to their favorite dishes more often during the COVID-19 pandemic. (Remember all of that bread baking?) That shows just how much we lean on these satisfying bites when times get tough.
But here’s the thing—many of our go-to comfort recipes are high in calories, sugar, and unhealthy fats. While they might make us feel great at the moment, they can lead to weight gain and health issues over time. While nothing is wrong with any of these dishes on occasion and in moderation, if you turn to them often when stressed, you could begin to feel the effects.
But completely swearing off of what you love is not sustainable. If you want to enjoy your favorite recipes more often, start by making small tweaks. By swapping in healthier ingredients and trying simple cooking tricks, you’ll keep all the comfort while boosting the nutritional value. It’s all about finding that sweet spot between satisfying your cravings and nourishing your body. Here are some tips for making things a little bit healthier:
1. Swap refined grains for whole grains
Whole grains offer fiber, vitamins, and minerals that are often missing in refined grains, making them a smart choice for a nutritious twist on comfort food. This simple change may keep you fuller longer, helping curb cravings and boosting overall health. Research shows that regularly eating whole grains may lower the risk of type 2 diabetes and heart disease. Here are some ideas to incorporate them:
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- Try whole wheat pasta in your favorite pasta dishes, like spaghetti, lasagna, or even mac and cheese. Try this Healthier Homemade Mac and Cheese for a lower-calorie version of a family favorite. Or, search the Noom app recipe tool for Simple Sausage Spaghetti or Swiss Chard, Eggplant, and Mushroom Lasagna.
- Swap whole grain bread in your favorite sandwiches or make pizza with whole wheat flour. With this Whole Wheat Pizza Dough recipe, you’ll forget all about takeout (especially when you load it with all your favorite toppings). Or try Noom’s Garlic Beef Burgers on Toasted Buns, which swap out regular burger buns for a whole wheat alternative.
- Whole-grain flour can also be used in baked goods and desserts. And what could be more comforting than a chocolate chip cookie? Our Healthy Whole Wheat Chocolate Chip Cookies have the same classic flavors but fewer calories and more fiber, making them a healthier treat. We also love this Healthy Banana Bread recipe, which uses whole wheat flour and is sweetened with honey.
- Try our Whole-Grain Crepes with Banana and Kiwi instead of pancakes for a healthy but decadent breakfast. This recipe uses a cup of whole-grain pastry flour for extra fiber and nutrients and soy or low-fat milk. These crepes satisfy your sweet tooth while keeping you energized.
(All bold recipes are available in the recipe tab of your Success Kit.)
2. Add more vegetables to your dishes
Adding vegetables can boost the nutrition in your comfort foods and may make them more filling and satisfying. Veggies are also a great way to add flavor and texture without extra fat. Here are some veggies that can be integrated seamlessly:
- Butternut squash: Blending butternut squash into mac and cheese adds creaminess and nutrients without changing the classic flavor. Try Noom’s Butternut Squash Macaroni and Cheese, which is also vegan. Our Winter Squash Risotto is another creamy and comforting recipe packed with nutritious veggies like squash and mushrooms.
- Cauliflower: Adding steamed cauliflower to mashed potatoes boosts the fiber without adding a lot of calories. These Cauliflower Mashed Potatoes are a lower-carb version of the classic side with just as much flavor. Cauliflower is also a great rice alternative. Our Shrimp-Coconut Curry is served over cauliflower rice, making it a healthier option that’s still ultra creamy and packed with vibrant spices.
- Pureed vegetables: Pureed vegetables like cauliflower, zucchini, or sweet potato can be added to soups, stews, curries, and similar dishes to form a creamy base. This is a great alternative to less-healthy options like heavy cream. This 45-Cal Creamy Healthy Soup uses pureed zucchini and low-fat milk and can be eaten on its own or used to make your favorite cream-based soup.
- Spinach or leafy greens: Add spinach to lasagna layers to get in extra greens. Noom’s Vegetarian Lasagna has two cups of fresh spinach plus a bunch of other nutritious veggies that will keep you satisfied.
- Carrots: Meatloaf is a great dish for sneaking in extra veggies because they’re easy to add to the mixture. This Carrot Meatloaf has loads of shredded carrots, which help fill out the meatloaf while also adding moisture.
- Mushrooms: Mushrooms are a great addition to recipes because they have a rich, meaty texture and add umami flavor. This Mushroom Bolognese gets its richness from mushrooms and eggplant. For a veggie-packed burger alternative, try our Portobello Burgers with Roasted Peppers, Swiss Cheese, and Caramelized Onions.
- Bonus: For a sweet twist, veggie-based desserts like Zucchini Chocolate Brownies or Avocado Chocolate Pudding satisfy cravings while increasing your vegetable intake.
For more tasty veggie meal ideas, check out 56 healthy vegetarian recipes for weight loss you’ll love.
3. Opt for baking or air frying instead of oil frying
Remember that satisfying crunch you get from biting into a piece of fried chicken? Good news! You can still enjoy that texture while making a healthier choice. Switching from frying to baking or air-frying can give your favorite comfort food a mini-makeover.
Baking and air-frying offer healthier alternatives to deep-frying. Both significantly cut calories while retaining crunch and flavor. Baked or air-fried french fries have about 150 calories compared to around 288 calories in deep-fried fries per 100 grams (about 3.5 ounces).
Similarly, baking or air frying chicken or fish reduces the need for excess fats or oils. Both methods can achieve the satisfying crunch you love by using a light breadcrumb coating, making them great choices for preparing healthier versions of your favorite fried foods.
What to try
There are so many great recipes in Noom’s Success Kit and across the web to make your favorite fried foods in the oven or air fryer. Here are a couple of classics to start with:
- Buttermilk “Fried” Chicken: Baking chicken after lightly breading can give it a crispy, satisfying crunch with less fat.
- Crispy Air-Fried Chicken Wings: These wings deliver crispiness with significantly less oil than their deep-fried counterparts. Keep your dips light and serve fresh veggies like celery and carrots on the side.
- Air Fryer Onion Rings: Lightly coated with spiced breadcrumbs and drizzled with olive oil, they’re a perfect crunchy snack.
4. Use low-fat dairy alternatives or unsweetened plant-based milks
Swapping full-fat dairy for low-fat or unsweetened plant-based options lets you keep the flavors you love while reducing calories and saturated fat. Here are a few alternatives and how to use them:
- Low-fat cheese: Small swaps make a big difference with low-fat cheese. Our White Pizza with Spinach and Tomatoes recipe, made with a whole wheat pizza crust and low-fat ricotta cheese, has 194 calories per serving. The same amount of full-fat ricotta cheese would add about 50 calories per serving.
- Fat-free evaporated milk: Fat-free evaporated milk is an excellent option for creamy dishes because it’s thicker than regular low-fat milk, giving your dishes a rich texture with less fat. Noom’s Cream of Broccoli Soup uses fat-free evaporated milk to create a velvety consistency while keeping the dish light. This swap can save you as much as 50 calories per serving, all while maintaining key nutrients like protein and calcium.
- Low-fat or fat-free Greek yogurt: If a recipe calls for sour cream, use low-fat or fat-free Greek yogurt for added protein and less fat.
- Non-dairy milk: Unsweetened plant-based milks like low-fat coconut milk or almond milk are also great for creating creamy textures with fewer calories. This Easy Vegan Mushroom Stroganoff uses almond or soy milk instead of heavy cream to achieve its silky, rich sauce. This ultra-flavorful Healthier Red Thai Chicken Curry is a great low-fat coconut-milk-based option.
5. Reduce the sugar in your recipes
Cutting back on sugar in your favorite comfort food recipes can make a big difference. With a few well-thought-out swaps, you can enjoy natural sweetness (and maybe even some fiber) while reducing added sugars.
- Mashed or puréed fruit: Try using mashed bananas or applesauce in baked goods for natural sweetness and moisture without refined sugar. These Healthy Applesauce Oatmeal Cookies have just three ingredients and make a great low-sugar snack or even breakfast on the go. For a healthy but comforting take on a breakfast classic, check out our Paleo Banana Pancakes, which get their sweetness from ripe bananas.
- Jam: Whole fruit, low-sugar jams offer extra nutrients and flavor. This Banana Bread recipe uses a touch of apricot jam and honey to enhance the sweetness and flavor.
- Dark chocolate: For a richer flavor and less sugar, use dark chocolate instead of milk chocolate in desserts. Look for dark chocolate with at least 70% cocoa, and avoid products with milk fat or solids, which are common in milk chocolate. Higher cocoa percentages generally mean more antioxidants and less sugar. Our rich and creamy Dark Chocolate Pudding with Whipped Ricotta is low in sugar and packed with extra protein.
- Stevia and other natural low-calorie sweeteners: Stevia and other similar natural sugar alternatives are a great option for adding sweetness without significantly increasing the calorie count. This Pumpkin Bread Pudding uses stevia and is ultra-comforting, but only 130 calories per serving.
The goal isn’t to eliminate sweetness—it’s about finding a balance that satisfies your cravings while supporting your health goals.
Bonus: Practice portion control
Enjoying comfort foods while managing your weight is about balance, and portion control is key. Monitor your eating habits and practice mindful eating. Use Noom’s food logging tool to help you track what you eat and recognize patterns in your hunger. Here’s how to make it easy and effective:
- Use smaller plates and bowls: Some Noomers report that this visual strategy helps them feel satisfied with less food. Give it a try to see if it works for you!
- Balance your plate: Balance any starchy comfort food with a source of lean protein and some steamed or lightly sauteed veggies. For instance, if you’re going to have a scoop of mac and cheese, serve some grilled chicken and steamed broccoli on the side or mix it in. Use Noom’s food color system to help balance out your plate.
- Pre-portion snacks: Pre-portion snacks to avoid mindless munching. Instead of eating straight from a large bag of chips, serve a single portion in a small bowl. This helps you enjoy your snack with intention. Be sure to snap a picture of it in the Noom app. This tool will estimate the calories in your snack and make it easy to add to your daily tally.
- Tune into hunger cues: Before eating another serving, check in with yourself. Are you truly hungry or eating out of habit?
Mastering portion control lets you enjoy your favorite foods while supporting your health goals. It’s about building habits that work for you long-term so you can savor each bite and still feel great.
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How to give comfort food a healthier spin with Noom
You’ve learned some great swaps to boost the nutrition in your go-to meals without losing the flavors you love. These smart tweaks—like choosing whole grains, sneaking in extra veggies, or trying baked versions of fried favorites—can make a big difference in your overall health. And the best part? You’re not giving up your favorite foods, just enjoying them in a way that supports your wellness goals.
Feeling excited to try these changes? That’s great! Remember, every small move counts. Noom’s Food Lookup tool can help you find even more tasty swaps, making it easier to stick to your health journey. With personalized coaching and a supportive community, you’ll have the encouragement you need to make these positive changes stick. Why not give it a shot? Your future self will thank you—and you might be surprised by how good healthier comfort food can taste!
Get started on your journey with Noom by sharing your health goals and discovering a personalized plan tailored just for you.