No Wine? The Best Healthy Alternatives to wine in Cooking
Cooking can be a bit stressful sometimes. You find a lovely recipe that looks perfect for dinner. You have got your onions, your garlic and your spices ready. Then you spot the recipe asks for a glass of white wine or a splash of red. Your heart sinks a little bit. Maybe you do not drink alcohol. Maybe you just do not have a bottle open and do not want to open one just for a sauce. Or perhaps you are trying to be a bit healthier and want to cut down on unnecessary calories.
It is a very common problem. Many people think they have to skip the recipe entirely if they do not have wine. But that is not true at all. You can make delicious meals without a single drop of alcohol. In fact, finding alternatives to wine in cooking can sometimes make your food even tastier and healthier.
This guide will help you find the perfect alternatives to wine in cooking. I will look at why recipes use wine in the first place and give you lots of simple, healthy options you probably already have in your kitchen cupboards. We will also look at the truth about cooking with alcohol. Spoiler alert: it does not all disappear when you heat it!
Why do recipes use wine anyway?
Before we start swapping things out, it helps to know what wine actually does to your food. Chefs do not just add it for fun. Wine does a few important jobs in a cooking pot. To find the best alternatives to wine in cooking we need to know why was initially added.
First, it adds acid. This helps to break down tough bits of meat and makes them softer. It also balances out rich or fatty flavours, like in a creamy cheese sauce or a heavy beef stew.
Second, it adds flavour. Wine has a complex taste. It can be fruity, sweet, earthy or sharp. When you cook it down, those flavours get stronger and make the dish taste deeper and more interesting.
Third, it adds moisture. This stops your food from drying out while it cooks.
You can get all of these things from other ingredients. You just need to pick the right alternatives to wine in cooking. You can get acidity from vinegar or lemon juice. You can get fruitiness from fruit juices. You can get depth from stock or broth.
The truth about cooking off alcohol
You have probably heard people say that you do not need to worry about alcohol in food because it “burns off” when you cook it. It is a very common belief.
But science tells us this isn’t the case. The alcohol does not just vanish the moment it touches a hot pan.
A study conducted by Idaho State University shows that how much alcohol is left depends on how you cook it. If you add wine to boiling liquid and then take it off the heat, about 85 per cent of the alcohol remains. That is quite a lot and explains why these alternatives to wine in cooking are helpful.
Even if you simmer a stew for 2.5 hours, about 5% of the alcohol remains in the pot. If you bake something for 25 minutes without stirring it, roughly 45 per cent of the alcohol remains.
This is really important to know. If you are cooking for children, someone who is pregnant or someone who avoids alcohol for health or religious reasons, you cannot rely on the oven to remove all the booze. Using non-alcoholic alternatives to wine in cooking is the safest and healthiest choice.
Best healthy substitutes for white wine
White wine is usually used in lighter dishes. You might see it in risotto, pasta sauces, chicken dishes or with seafood. It tends to be crisp and acidic. Here are the best alternatives to wine in cooking if a recipe asks for white wine.
1. Chicken or Vegetable Stock
This is one of the easiest swaps you can make. It is perfect if you want to keep things savoury. Stock adds a lovely depth of flavour to risottos and soups.
How to use it:
You can swap this in equal amounts. If the recipe says use one cup of wine, use one cup of stock. We usually have stock in the kitchen cupboard making this one of the easiest alternatives to wine in cooking.
Why it is healthy:
Stock is generally low in calories. It is much lighter than wine. Just keep an eye on the salt. Some stock cubes can be very salty. Try to buy low-salt versions or make your own if you can. This keeps your blood pressure happy.
2. Apple Cider Vinegar
This is one of the best alternatives to wine in cooking. It has a sharp, tangy flavour that mimics the acid in white wine really well. It is great for deglazing a pan. That means lifting all those tasty brown sticky bits off the bottom of the frying pan after you have cooked meat or onions.
How to use it:
Vinegar is strong stuff. Do not use it straight swap or your dinner will taste like a chip shop. Dilute it first. Martha Stewart suggests mixing half a cup of vinegar with half a cup of water to replace one cup of wine.
Why it is healthy:
Apple cider vinegar is known for being good for your gut. It has practically zero calories and no sugar. It is a great choice if you are watching your weight.
3. Lemon Juice
Fresh lemon juice is brilliant for adding brightness to a dish. It works especially well with fish and chicken. It cuts through rich creamy sauces perfectly.
How to use it:
Like vinegar, lemon juice is very sour. You need to water it down. Mix roughly equal parts of lemon juice and water. Start with a little bit and taste as you go. You can always add more, but you cannot take it out.
Why it is healthy:
Lemons are packed with Vitamin C. This is great for your immune system. It adds a fresh zing without any added salt or fat.
4. White Grape Juice
If your recipe needs something a bit sweeter, white grape juice is a good pick. It has the same fruity base as wine because they are both made from grapes. Alternatives to wine in cooking need to be similar so for sweeter dishes this works perfectly.
How to use it:
Grape juice is much sweeter than wine. To balance it out, add a splash of vinegar or lemon juice. This stops your dinner from tasting like dessert. Use it in recipes that have a sweet and sour sauce or glaze.
Why it is healthy:
Fruit juice does have sugar, but it also has vitamins. Look for cloudy juice that is 100 per cent fruit with no added sugar. It gives you natural energy.
5. Water
It sounds boring, but sometimes water is all you need. If the recipe just needs liquid to stop things burning, water works fine. Otherwise, the other alternatives to wine in cooking are generally better.
How to use it:
Swap it measure for measure. It will not add any flavour, so you might need to add a few extra herbs or spices to make sure your dish is not bland.
Why it is healthy:
It has no calories, no sugar, no salt and no additives. You cannot get healthier than that. It is the ultimate guilt-free ingredient.
6. Ginger Ale
This might sound odd, but ginger ale can work in some recipes. It has a dry, sweet taste that is a bit like some white wines. Healthline suggests it can even help tenderise meat.
How to use it:
Use it in equal amounts. It works well in stir-fries or glazes for ham.
Why it is healthy:
Ginger can be good for your digestion. However, fizzy drinks often have sugar. Try to find a diet version or one with natural ginger to keep it healthy when choosing alternatives to wine in cooking.
7. Verjuice (or Verjus)
Verjuice is a fancy name for the juice of unripe grapes. It is very sour and acidic. It was used a lot in old cooking but is making a comeback.
How to use it:
It is very close to wine in flavour but without the alcohol. You can use it as alternatives to wine in cooking sauces or making salad dressings. It is often quite strong, so you might not need as much.
Why it is healthy:
It is a natural product with no alcohol. It gives a complex flavour without the need for artificial additives.
Best healthy substitutes for red wine
Red wine is usually used in hearty, heavy dishes. Think beef stews, tomato sauces, lamb shanks or chilli. It adds a deep, rich flavour and a bit of colour. Here are the best healthy alternatives to wine in cooking that requires red wine.
1. Beef or Vegetable Stock
Just like with white wine, stock is your best choice of alternatives to wine in cooking. Beef stock has a rich, savoury taste and a dark colour that works perfectly in stews.
How to use it:
Swap it one for one. If you want a bit of acidity, add a teaspoon of vinegar or lemon juice to the stock.
Why it is healthy:
It adds protein and nutrients without the alcohol calories. It is comforting and filling. Remember to watch the salt content.
2. Red Grape Juice
Red wine comes from red grapes, so this makes sense. It brings the deep purple colour and the fruity taste.
How to use it:
As with white grape juice, this will be sweet. Mix it with a bit of red wine vinegar to make it more savoury. This trick helps tenderise meat, too.
Why it is healthy:
Red grapes contain antioxidants. These are good for your heart. Just make sure you get the unsweetened kind.
3. Cranberry Juice
Cranberry juice is naturally quite tart. This makes it a great swap for dry red wine. It adds body and acidity to your sauce.
How to use it:
Use unsweetened cranberry juice. The “juice drink” versions are often full of sugar water. You can swap it measure-for-measure in casseroles and glazes.
Why it is healthy:
Cranberries are famous for being good for your bladder health. They are full of vitamins and minerals, making their juice great for alternatives to wine in cooking.
4. Pomegranate Juice
This has a very rich, complex flavour. It is slightly sour and very fruity. It also has a lovely deep red colour.
How to use it:
It is quite strong, so use it sparingly. It is brilliant in salad dressings or sauces for duck and lamb.
Why it is healthy:
Pomegranate juice is often called a superfood. It is packed with potassium and vitamin C. It is a great way to boost the nutrition in your dinner.
5. Tomato Juice
If you are making a pasta sauce or a stew, tomato juice is a brilliant option. It has acidity and a deep red colour.
How to use it:
You can use it straight from the bottle or can. If it is very thick, you might need to water it down a little bit. It works really well in chilli con carne or bolognese.
Why it is healthy:
Tomatoes are full of lycopene. This is an antioxidant that is good for your skin and heart. It counts as one of your five-a-day vegetables, too.
6. Mushroom Liquid
The liquid from tinned mushrooms has a very savoury, earthy taste. This is called “umami”. Red wine often adds umami to a dish, so this is a clever swap.
How to use it:
If you ever use tinned mushrooms, do not pour the liquid down the sink. Save it for your gravy or stew. It could be frozen easily and used as one of your alternatives to wine in cooking.
Why it is healthy:
It is low in fat and calories. It adds a meaty flavour without needing to add extra meat. It is suitable for vegetarians and vegans too.
Tips for choosing the right substitute
With so many options, how do you pick the right alternatives to wine in cooking? Here are a few simple tips to help you decide.
Think about the colour
If you are making a creamy white sauce, do not use pomegranate juice. It will turn your sauce pink. Stick to light-coloured liquids like chicken stock or water. If you are making a dark beef stew, red grape juice or beef stock will look much better.
Think about the taste
Is your recipe savoury or sweet? If you are making a dessert, fruit juice is a great choice. If you are making a savoury dinner, stock or broth is usually safer. If you use fruit juice in a savoury dish, remember to add vinegar to balance the sugar. The best alternatives to wine in cooking match the taste of the final dish.
Start small
You can always add more liquid, but you cannot take it out. If you are using strong flavours like vinegar or lemon juice, add a splash at a time. Taste your food as you cook. This is the best way to become a better cook.
Check the ingredients
If you are buying juice or stock, check the label. Look for options with low salt and no added sugar. This keeps your meal as healthy as possible.
Alternatives to wine in cooking are not just about removing alcohol. It is a chance to be creative. You might find that you prefer the taste of apple cider vinegar in your risotto. You might discover that pomegranate juice makes the best glaze you have ever tasted.
By trying these healthy alternatives, you are making food that is good for your body and delicious to eat. Plus, you save money by not buying bottles of wine that you might not finish.
Alternatives to Wine in Cooking – Frequently Asked Questions
Can I just leave the wine out?
Yes, often you can. If the recipe only asks for a small splash, you can usually skip it. The dish might taste slightly different, but it will still be perfectly edible. This would save you from looking for alternatives to wine in cooking. If the wine is a main ingredient, like in Coq au Vin, you really need to use a substitute like stock and vinegar to get the right flavour.
What is the best substitute for red wine in beef stew?
Beef stock is usually the best choice for alternatives to wine in cooking. It enhances the meaty flavour. For extra depth, add a splash of red wine vinegar or tomato juice.
Does vinegar contain alcohol?
Most vinegars are made from alcohol, but the process turns the alcohol into acid. There might be tiny traces left, but it is generally considered non-alcoholic. It will not have the same effect as drinking wine.
Is non-alcoholic wine a good option?
Yes, you can buy wines that have had the alcohol removed. These can be great for cooking because they taste very similar to the real thing. However, they can be expensive and sometimes contain extra sugar. Check the label before you buy these as alternatives to wine in cooking.
Can I use balsamic vinegar instead of red wine?
Balsamic vinegar is delicious, but it is very sweet and syrupy. It is much stronger than wine. You can use it, but only use a small amount. It works well mixed with a bit of water or stock.
What alternatives to wine in cooking will you try?
Making healthy changes to your diet does not have to be boring. It does not mean eating plain lettuce leaves. Small swaps like these, alternatives to wine in cooking, can make a big difference. You avoid the calories and effects of alcohol while adding vitamins and minerals to your family meals.
Remember that cooking is meant to be fun. Do not stress if you do not have the exact ingredient a recipe calls requires. Use what you have in your cupboard and try these alternatives to wine in cooking.
So next time a recipe calls for a glass of vino, do not panic. Grab the lemon juice or the stock cube instead. Let me know in the comments below how you get on and which alternatives to wine in cooking you try out.
