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;
- Chicken cordon bleu
- Grilled vegetables
- Pizza drizzle
- Stir fry recipes
- Potato fries
- Fried vegetables
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;
Extra Light Olive Oil
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.
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.
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.
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.
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.
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.