Finding a vegetable oil substitute is easier than you might think. So when you’re making your favorite meal and you see you’ve run out of a key ingredient like vegetable oil, don’t worry. We have found some of the best solutions.
Why You May Need a Substitute for Vegetable Oil
- Allergens – most vegetable oils that do not clearly indicate what oil it is, are most often soybean oil or a blend thereof – soybeans are a common allergen in adults and children.
- Taste – whether you dislike the taste of vegetable oil or simply want to add a more pronounced flavor profile, you might want a substitute.
- You’ve run out – it’s not easy guessing which oils are best suited for cooking, frying and
How to Choose the Best Replacement for Vegetable Oil
Know Which Vegetable Oil Is Suitable for the Cooking Method You Will Use
Choosing a replacement for vegetable oil depends on whether you’re substituting the oil in high-heat cooking, baking, or a dressing.
- Not all oils are suitable for high-heat cooking, such as deep frying. Make sure you know the smoke point for the oil you want to use to avoid burnt oil. Using an aromatic oil such as sesame oil isn’t feasible when you’re baking due to the intense flavor it will add.
- For baking, vegetable oil is used to add a soft and moist texture, so you don’t need an oil with a high smoke point.
- Since dressings don’t require any heat, you can replace vegetable oil with any type of flavorful oil you prefer.
Consider the Costs Involved
You might think that extra virgin olive oil is the best to use, but in reality, it is not ideal for cooking. In fact, using a general olive oil will yield the same results.
Save special and costly oils for use as dressings or finishing oils.
10 Best Vegetable Oil Substitute Options
1. Olive Oil
Olive oil is a very healthy alternative to normal vegetable oils since, according to Healthline, it is very low in monounsaturated fats. Use it in dressings, mayonnaise, and quick frying of veggies.
2. Avocado Oil
Avocado oil is ideal for high-heat cooking since it has a high smoke point, but keep in mind it does have a slight avocado taste to it. WebMD further explains the benefits of using this oil as an alternative.
3. Canola Oil
Canola oil is ideal for deep frying and general cooking. It has a high smoke point and is considered to be a neutral oil with no taste. Canola oil is also known as rapeseed oil and is considered a healthy alternative to vegetable oil according to Healthline.
4. Sunflower Oil
Sunflower oil is often used in vegetable oil blends, so using it on its own is almost identical to vegetable oil blends. It has a high smoke point and is widely used as a general cooking- or baking oil due to its neutral taste. Agiboo has a great overview of the history and production of sunflower oil.
5. Coconut Oil
Recently coconut oil has been gaining popularity and is widely recognized for its health benefits. It is a solid oil at a colder temperature, but if heated slightly, you can still use it in a 1:1 replacement ratio like all other vegetable oil substitutes. Masterclass shows you how to cook with coconut oil.
Butter is often used as a delicious alternative to vegetable oils. But butter does contain about 20% milk solids, making it less fatty than vegetable oil, which is 100% fat. Butter will burn at higher temperatures, so it’s best used in baking or sauteeing vegetables. All Recipes will show you how to use butter as an oil replacement and vice versa.
Surprisingly, mayonnaise can replace vegetable oil in your baking recipes to add moisture and richness. Baking Kneads guides you through the process of replacing the oil in your cake mix with mayonnaise.
Something Swanky shows you that if you’d like your baked goods a bit healthier and lower in fat, you can easily use apple sauce instead. There is a difference in volume you’ll use, and your baked goods might be slightly denser.
9. Greek Yogurt
If you don’t have enough oil for your recipe, you can substitute about ⅔ of your oil requirements with greek yogurt in batters for baked goods, according to US Dairy.
Ghee, more commonly known as clarified butter, is ideal as a vegetable oil replacement since all the milk solids have been removed, allowing you to use it at a higher temperature than vegetable oil. You can easily make your own following Culinary Hill’s guide.
Is Vegetable Oil Healthy?
Vegetable oil is considered healthier than animal fats such as lard or butter. It is lower in unsaturated fats and keeps your cholesterol levels low.
What Are the Healthiest Cooking Vegetable Oil Alternatives?
The healthiest cooking vegetable oil alternatives are olive oil and avocado oil. Both of these oils are good sources of monounsaturated fats, necessary for a healthy heart, and low in unsaturated fat.
Which Vegetable Oil Substitute Will Change the Texture of Baked Goods?
Greek yogurt, apple sauce, and mayonnaise are vegetable oil substitutes that will change the texture of baked goods. The end results will be denser.
Having a vegetable oil substitute on hand when you’ve run out of vegetable oil or simply looking for an allergen or diet-friendly alternative is easier than you might think. You might have your favorite replacement hiding in your pantry.