A Suitable Substitute for Vegetable Oil in Cooking

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Vegetable oil is great for cooking because it provides a neutral flavor and can be used for sautéing, frying, or baking to help create light fluffy moist baked goods. But it’s not always the healthiest option. What is a suitable substitute for oil?

If you’re worried about your vegetables going bad or need a substitute for vegetable oil, try one of these!

Substitutes for Oil

Peanut Oil

substitute for oil

Peanut oil is an all-purpose cooking medium that has a mild flavor and high smoke point. It’s also heart-healthy with antioxidants.

This is one of the most healthy, cheapest vegetable oil substitutes.

Grapeseed Oil

substitute for oil

Grapeseed oil is a great, high-heat vegetable oil substitute. It can be used in place of any other vegetable oils and it’s made from the seeds of grapes!

Avocado Oil

substitute for oil

Not all oils are created equal. Avocado oil is a good alternative to olive oil because it can lower cholesterol and blood pressure while providing heart-healthy benefits. The avocado oil is derived from avocado pulps.

Another great thing about this vegetable oil replacement is that it’s super versatile and can be used in many dishes. Avocado oil also has a soft taste and doesn’t break down when heated to high temperatures.

Soybean Oil

substitute for oil

With the new health craze of Omega-3s, soybean oil is a popular choice for cooking. Soybean oil can be used as an alternative to vegetable oils and it’s rich in healthy fats that promote bone health. The soybean oil is extracted from soybean plant seeds.


substitute for oil

Ghee is a butter substitute for those with milk allergies. It has the same benefits as oil and it’s also great for baking! Ghee can withstand high heat, unlike traditional butter.

The flavor of ghee is delicious and rich!

Sesame Oil

substitute for oil

If you’re looking for a substitute to use in stir fry recipes and sauces, sesame oil is your best bet. The oil is derived from sesame plants seeds and is the perfect cooking ingredient for stir fry recipes and sauces.

It has a very strong flavor that might not work with the other ingredients so be sure to experiment before using it.

The following oils are great for lower heat applications but do not hold up well to high heat. They can be used in dressings and marinades, which need a little less intense cooking.

Olive Oil

substitute for oil

If you need a little oil for sautéing at medium to low temperatures, use olive oil instead of vegetable oils. Olive oils have stronger flavors and lower smoke points than other types of vegetable oils so they should never be used in frying or baking recipes.

Olive oil is not just for salads. With its great flavor and health benefits, it can be used in dressings or marinades as well.


substitute for oil

You know that vegetable oil is a must-have in your kitchen, but it can be hard to find the right one for every occasion. Fortunately, butter makes an excellent substitute when cooking at medium or low heat and baking. Just let it meltdown before adding it to your recipe.


substitute for oil

For medium and low-heat cooking, margarine is a great substitute for butter. It can also be used in baking as you would use butter.

Flaxseed Oil

substitute for oil

Flaxseed oil is a great way to add some healthy fats to your diet. It’s not stable when heated, so it can’t be used for cooking purposes but it makes an excellent drizzle or addition in dressings and marinades.

Coconut Oil

substitute for oil

Baking recipes often call for vegetable oil, but this oil can be used as a 1 to 1 substitute. Just note that there will be some coconut flavor if you use it in place of the usual liquid oils like olive or safflower.


substitute for oil

Shortening is a great substitute for vegetable oil in baking. It has the same properties and benefits as vegetable oils, but it also contains cholesterol making it a less healthy oil replacement.

Substitutes for Oil in Cooking and Baking If You Run Out

Cooking can be tricky when it comes to fats and oils. Different types of oil have different purposes, so choosing the right oil replacement for your dish might seem daunting at first glance. The good news is that some common substitutes meet your cooking needs.

Choosing a Substitute for Oil in Salad Dressings

When making a salad dressing, oil is used to carry the flavor and coat greens. Oil can be substituted with canola oil or vegetable oils which have neutral flavors that don’t overpower other ingredients in the dish. Olive oil should only be used if you want its extra flavor.

Choosing a Substitute for Oil in Baking

When you are baking, what can be used in place of vegetable oil? You may have noticed that the flavor vegetables and other oils add too many baked goods is not worth the high-fat content. If you want to make a healthy muffin, chocolate cake, or other baked goods, here are some substitutes for oil that can help:

  • Half applesauce and half fat are used to replace oil with applesauce. If a recipe calls for 1 cup oil, use 1/2 cup applesauce and 1/2 cup oil.
  • Bananas are a good substitute for vegetable oil or any other oil in a baking recipe.
  • Pureed or baby-food pears: This convenient product also makes a good substitute for oil in baking. Again, swap in the pureed pears for half the oil called for.

Baking time can vary depending on what you’re using to replace vegetable oil. Raspberry puree may reduce the baking time by 25%. Baking soda also can help reduce the time for baking.

If you’re not one of those people who keep vegetable oil in the house, never fear. You can use olive oil instead.

Choosing Oil Substitutes for Frying

substitute for oil

It’s important to pay attention to the “smoke point” of oils when deep-frying. The higher the smoke point, the more heat it can stand before smoking and ruining your food.

If you want to deep fry with corn oil, it needs a smoke point of 450°F. This is the same for peanut oil; however, if you need an alternative to either one (or both), many substitutes will work just as well.

Choosing Oil Substitutes for Sautéing and Pan-Frying

There are many oils to choose from when sautéing or pan-frying. You can use any of the following: vegetable oil, sunflower oil, safflower, and canola.

Avocado is also a good choice for these types of cooking methods because it has a high smoke point and mild flavor which makes food taste great! If you don’t have avocado oil on hand but still want something with those qualities then opt for olive instead.

If you want to try sautéing with butter instead of oil, remember that it has a lower smoke point than most oils. So when using butter in place of oil for cooking, turn the heat down to medium, and don’t forget about combining butter with other types of fats or oils so your dish can reach higher temperatures.

Key Takeaway

You can use vegetable oil, canola oil, or olive oils in a recipe, but the olive oil will give it a more distinctive flavor.

Some recipes call for specific oils, such as hazelnut oil. This is because the particular flavor of that kind of olive will make a big difference in how it tastes at the end.

You can use another oil if the flavor of it will enhance the dish. For example, walnut oil would go well in a grapefruit salad and truffle oils are expensive so sesame or walnut oils could be used instead.

The key to a successful substitution is to add an extra ingredient that will fill in the gaps. If you’re using sesame oil, use canola oil or olive oil and toss some avocados into your salad for texture.

One more option — you can always substitute cooking spray!

Now Aren’t You Slick

You don’t need to be worried about finding a quality substitute for oil anymore. With this article, you’ll now be able to cook healthy and delicious meals without sacrificing taste.

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