Updated on April 9th, 2023
For the longest time, food enthusiasts have always searched for healthy oil alternatives. And among the numerous options, they’ve discovered, avocado oil is considered one of the best. Its unique taste blends perfectly with various ingredients, and it’s a regular feature in many recipes.
Avocado oil has tons of health benefits that transcend beyond the culinary society. Its superior advantages are also applied in hair care and skincare products, explaining why you’ll find items like soaps containing avocado oil. As a cooking ingredient, many of us tend to keep it in our kitchens as we know how useful it is. But sometimes, we never realize we’ve run out of avocado oil until it’s too late.
So, it’s good to know that you can still find helpful substitutes for avocado oil if you know where to look. Though some may not give you the same effect you expect if you’re making avocado butter, they still work well in other recipes. You can even apply some. of these substitutes in baking, frying, cooking, dressing, and even butter recipes.
What is Avocado Oil?
Avocado oil, as the name implies, is obtained from avocados. The fruit is processed and refined, and the oil is extracted from the flesh. The oil also has an impressively low smoke point, so it makes an ideal frying oil. And the more flavored varieties of avocado oil are gotten from a lesser refinement of the fruit since extensive oil processing causes it to lose depth in flavor.
Avocado Oil Nutrition Facts
Avocado Oil in Recipes
Apart from having a low smoke point, avocado oil also carries an exciting flavor profile, making it great for cooking. It has a buttery, nutty flavor with a deep hint of grassiness. This unique flavor is a welcome addition to cooked and sauteed recipes. Avocado oil is also perfect for frying all sorts of foods, and its delicious taste can be infused into meats and vegetables. You can find avocado oil in lots of dishes and recipes all around you, like;
- Pesto
- Soups
- Chicken cordon bleu
- Sautes
- Steak
- Dips
- Grilled vegetables
- Salads
- Pizza drizzle
- Mayonnaise
- Toast
- Marinades
- Stir fry recipes
- Vinaigrette
- Potato fries
- Popcorn
- Souffles
- Dressings
- Fried vegetables
- Desserts
Avocado Oil Substitutes
Avocado oil is excellent, and we know it, but sometimes you don’t have it around for your recipes. Most times, because it’s an oil, you may assume you’ll have more of it for as long as you wish. So, when you run out, you barely notice, and if you’ve already started the recipe, it may be impossible to rush off and get a new bottle. But you won’t have to resort to such solutions if you know to swap it with another ingredient. And these are the best substitutes you can consider for avocado oil if you ever need one.
1. Extra light olive oil
- LIGHT TASTE OLIVE OIL: Expertly crafted by The Olive Oil People, this light tasting, subtle olive oil is made from olives grown and nurtured by our family of farmers.
- LIGHT, SUBTLE TASTE: Pompeian Olive Oils are ideal for any meal that starts with a sauté and ends with a drizzle. With its light, subtle taste, Pompeian Light Taste Olive Oil is perfect for frying and baking!
- 100% FARMER CRAFTED: Quality from The Olive Oil People since 1906.
- A GREAT SUBSTITUTE FOR BUTTER: Pompeian Light Taste Olive Oil is a healthy, simple swap for butter, margarine and vegetable oil, that won’t compromise the taste of your favorite dishes and foods.
- COMMITTED TO QUALITY: Pompeian Light Taste Olive Oil is Naturally Gluten Free and Non-Allergenic, Kosher, Non-GMO Verified by the Non-GMO Project and Certified for Authenticity by the North American Olive Oil Association (NAOOA).
This substitute is by far the closest substitute to avocado oil in terms of healthiness and smoke point. Extra light olive oil has a close smoke point to avocado oil at 468°F, so it’s excellent for high-temperature cooking. It’s also rich in monounsaturated fats and has a neutral taste profile that’s somewhat close to avocado oil. Extra light olive oil works as an alternative to avocado oil in all recipes, from soups to sautes, stir-frys, sauces, dressings, dips, and many others.
2. Coconut oil
- NATURALLY NOURISHING COCONUT OIL FOR HAIR – With its unique combination of natural fats, coconut oil helps hydrate hair and nourish the scalp. It’s ideal for use as a conditioner, detangler, or coconut oil hair mask.
- HYDRATE NATURALLY WITH COCONUT OIL FOR SKIN – Coconut oil organic is a naturally moisturizing body oil that can help skin feel soft, smooth and hydrated. Use our coconut oil for face as a makeup remover—or even as a natural alternative to massage oils.
- COCONUT OIL FOR COOKING AND BAKING – An unrefined coconut oil with a naturally high smoke point (350°F), perfect cooking oil for baking, frying and sautéing. Our coconut oil is cold-pressed from fresh, organic coconuts, delivering a rich flavor and aroma
- A KITCHEN AND BEAUTY STAPLE – Whether you’re using our coconut oil for body moisturizer, as a coconut hair oil or as a cooking oil, it’s an all-natural, easy-to-use addition to any lifestyle. It’s a tastier alternative to cooking with olive oil or butter
- QUALITY YOU CAN TRUST – Our cold pressed coconut Oil is USDA-Certified Organic, Non-GMO Project Verified, Certified gluten free, Keto and Paleo, and grown and harvested organically without the use of harmful chemicals or additives
Coconut oil is excellent if you seek the same rich nutty flavor as avocado oil. It’s also a delicious option for baking and tastes great in cakes and other baked goods. Coconut oil can be swapped in equal quantities with avocado oil, but note that it has a high-fat content. It also has a lower smoking point and works best for medium-high heat cooking. Coconut oil may not be your best bet for high-heat frying, but it can still be substituted for avocado oil in sautes, soups, sauces, and dips.
3. Grapeseed oil
- Mild and Easy: Grapeseed Oil is at its best in stir-fries and sautés; it doesn’t overwhelm other ingredients and lets fresh flavors shine. When grilling or frying, it is a must-have in the pantry
- Quality You can Taste: The mainstay of all La Tourangelle’s natural, artisanal oils is premium taste derived from the best quality ingredients. Add the flavor of La Tourangelle to any meal
- Delicious and Versatile: Our oils, dressings and vinaigrettes make it easy to create distinctive dishes for professional chefs, novice cooks, and foodies. Great for salads, meats, pastas and more
- Natural and Sustainable: La Tourangelle’s natural artisan oils and vinaigrettes provide the perfect touch to make a gourmet breakfast, lunch, or dinner. We strive to make carefully crafted, sustainable products. Expeller-pressed, Non-GMO, and Kosher
- Flavors of the World: From Organic Extra Virgin Olive Oil and sustainably produced Grapeseed Oil, to award winning Toasted Sesame Oil, La Tourangelle brings the best oils and flavors from around the world straight to your kitchen
Grapeseed oil has a slightly different nutritional value than avocado oil, but it still makes a great substitute. And it may have a lower smoke point than avocado oil, but its taste profile is a welcome addition to soups and sauces and dips for potatoes and vegetables. But you can’t use grapeseed oil for bread dips or as a drizzle on pizza; the flavored profile won’t work in these situations.
4. Sunflower oil
- Farm to Market Sunflower Oil: Farm to Market expeller-pressed sunflower oil is a versatile, multi-use oil, making it an essential kitchen staple. Sunflower oil is also the most important item you can have for cooking, especially when making homemade dressings, sauces, marinades, and much more.
- High-Quality Ingredients: Adhering to the highest standards, including Quality Assurance on the Global Food Safety Initiative, Farm to Market sunflower oil is NGMO project verified. No fillers are ever used in crafting our sunflower oil, which ensures the purest quality and finest taste of any oil available.
- Healthy Fats and Antioxidants: Our sunflower oil is loaded with health benefits as it has a high nutritional content at the time of harvest. The oil promotes a healthy heart, boosts energy, and strengthens the immune system as it is rich in antioxidants, known for eliminating cell-damaging free radical molecules. Our sunflower oil is also loaded with polyphenols, which can help reduce bad cholesterol in the body, as well as omega fatty acids that can aid in reducing the risk of heart disease.
- Expeller-Pressed Sunflower Oil: Our sunflower oil is expeller pressed, meaning the oil is physically squeezed out of the sunflower seeds. This is the preferred production method because no heat or chemical additives are used to extract the oil. Another benefit of the expeller pressed extraction method is that the oil retains its full nutritional value.
- Great For All Cooking: Recommended by top chefs as well as the many Farm to Market fans, our NGMO sunflower oil is known for its mild, unobtrusive flavor and slightly nutty aromatics. Our sunflower oil is perfect for high heat cooking, especially grilling and frying as it can withstand temperatures up to 450°F. Both the elegant flavor profile and the high smoke point explain why this is considered the highest quality oil, giving you an effortless way to enhance your signature dish.
Sunflower oil offers almost all the benefits of avocado oil, making it a fantastic substitute in most recipes. First, it has a high smoke point, so it’s perfect for high-heat frying. It also has an interesting nutty taste that’s similar to avocado oil. And it’s also nutritious, being rich in monounsaturated fat, polyunsaturated fat, and linoleic acid. Sunflower oil is a versatile oil; you can use it in various recipes. It incorporates perfectly in baked, cooked, sauteed, stir-fried, and dips recipes.
5. Ghee
- UPGRADE ANY RECIPE: Replace your current butter, olive oil, coconut oil or other cooking oil 1:1 with ghee.
- DIET FRIENDLY: Great addition to any diet – Certified Keto, Paleo, Gluten Free, Ayurvedic, Whole 30, and FODMAP friendly.
- WE SOURCE THE BEST: Our lactose-free ghee comes from grass-fed, pasture-raised, antibiotic and hormone free New Zealand cows.
- NO SHORTCUTS: Our ghee is made the old-fashioned way and spreadable at room temperature. No refrigeration required.
- HELPFUL NOTE: Ghee may liquefy during shipping, but will re-solidify within a few hours of refrigeration, or overnight at room temperature.
If you need a non-oil alternative to avocado oil, you can consider using ghee in its place. Ghee is a heat-stable clarified butter due to the removal of its milk soldiers. The buttery and nutty flavor blend is owed to its butter source and brings it close to avocado oil. You can use it at a one-to-one ratio as avocado oil, or you can increase or decrease the quantity to your preference.
Frequently Asked Questions (FAQs)
Which is healthier, coconut oil or avocado oil?
Though both oils contain reasonable amounts of fatty acids, avocado oil is rich in monounsaturated fats, which are considered beneficial to heart health. Coconut oil, however, has more calories.
How do you make homemade avocado oil?
Mash some overripe avocados in a mortar to make a paste. Spread the past over parchment paper and let the paste dry for a few days under natural air. Don’t dry under direct sunlight, and mix the paste occasionally to make sure it dries evenly. You want to get an overall dark brown paste to be sure it’s properly dried. Put the dried paste in muslin clothes and tie it, then hand-squeeze to get the oil. You can also leave the bag over the container to naturally drain the oil. If you don’t have a muslin cloth, you can use a nut bag or any other material with similar threading.
Does avocado oil stink?
Fresh avocado oil or a bottle in good condition doesn’t. But over time, the oil oxidizes, and the quality reduces so that you may notice a stale smell after a long time. In most cases, this indicates that the avocado oil is going or has gone bad.
Conclusion
Yes, you love avocado oil and can’t imagine anything else but it in some of your favorite recipes. But in case you run out of it, pick any of these substitutes, and you’ll give your dishes the same delicious treatment. Try any of them, and you’re sure to experience something new and unique when you do.
Last update on 2024-12-21 / Affiliate links / Images from Amazon Product Advertising API
