Substitutes for Vegetable Oil
Vegetable oil is popular in kitchens thanks to its neutral flavor and versatility. It’s used for everything from baking cakes to sautéing veggies. But many cooks look for alternatives due to dietary needs, taste preferences, or simply being out of stock.
Whether you want to cut back on processed foods, explore new flavors, or try a healthier option, there’s a substitute that fits. From avocado oil to coconut oil, you’ll find choices for every recipe and method.
Why you need vegetable oil
Vegetable oil serves certain purposes in baking and cooking. Here are some reasons why you need it:
- It adds moisture to baked goods because it stays liquid at room temperature, which contributes to a moister texture.
- Vegetable oil slows down gluten formation, which helps baked goods stay tender and fluffy.
- It has a neutral taste, so it doesn’t change the flavor and lets the taste of the main ingredients shine through.
- Vegetable oil can help baked goods last longer.
- Its high smoke point makes it ideal for frying, sauteing, grilling, roasting and stir-frying.
- Vegetable oil helps keep food from sticking to the pan.
- Due to its light, neutral flavor, it is used as a base for dressings and vinaigrettes.
- Vegetable oil is used as a base for marinades because it helps tenderize meats and vegetables.
Common vegetable oil substitutes
Vegetable oil is a staple in many kitchens, but it’s not the only option. The choices are diverse, from olive oil and butter to avocado oil and applesauce.
Canola Oil
Canola oil has a neutral taste and a high smoke point. It’s low in saturated fat, contains no trans fats, and is a good source of monounsaturated fats. Use it for baking, frying, roasting, dressings, sauces, and marinades. It can replace vegetable oil in equal amounts.
Peanut Oil
Peanut oil has a neutral flavor that doesn’t taste like peanuts, though it can be pricier than other options. Its high smoke point makes it ideal for frying, especially deep-frying, stir-frying, and oven-frying. You can also use it in baked goods like muffins, cakes, cookies, and breads. Substitute it one-for-one for vegetable oil.
Avocado Oil
Avocado oil offers a mild buttery taste and has the highest smoke point of plant-based oils. It’s excellent for high-heat cooking, including sautéing, roasting, and searing. It also works well in cakes and quick breads. Use it in equal amounts as vegetable oil.
Olive Oil
Olive oil is high in monounsaturated fats and antioxidants and is often considered a healthier choice than vegetable oil. It works as a one-for-one swap in most recipes and is great for marinades, dressings, sauces, sautéing, and stir-frying. Its strong flavor makes it less suited for baking, and its low smoke point makes it unsuitable for deep-frying.
Melted Butter
Butter brings its own flavor and can change the taste slightly. With a lower smoke point than vegetable oil, it’s best used for sauces, marinades, dressings, sautéing, and stir-frying. In baking, butter changes texture a bit, giving cookies more spread and a crispier edge. Melt, measure, and cool it to room temperature before using in equal amounts.
Coconut Oil
Coconut oil has a noticeable flavor that can alter the taste of your recipe. It works well for sautéing, stir-frying, and baking, where it adds richness and a fudgy texture. Since it’s solid at room temperature, melt it before measuring, and make sure other ingredients aren’t too cold so it doesn’t harden again. It can be swapped one-for-one for vegetable oil.
Mayonnaise
Mayonnaise adds moisture and richness to baked goods but isn’t suitable for cooking. It’s especially good in chocolate desserts. Use it as a one-to-one substitute for vegetable oil in baking.
Applesauce
Applesauce provides moisture and a soft texture in place of oil and is naturally fat free and slightly sweet. You can reduce the sugar in your recipe if you like. Keep in mind that the lower fat content will make baked goods denser. Replace each cup of vegetable oil with ¾ cup of applesauce.
“Substituting applesauce for vegetable oil in baking is a fantastic way to reduce fat while keeping your baked goods moist and delicious. It substitutes one-to-one for vegetable oil and, in my opinion, works best when complemented by recipes with vanilla or fruity flavors, like muffins or cobblers.”
— Sharon McCaskill, MA, RDN, The Helpful GF
Greek yogurt
Greek yogurt is low in fat, creamy, and adds moisture. It’s best used in baking rather than cooking. Baked goods will be moist but not as rich. Use it in equal amounts as vegetable oil.
Final thoughts
With a variety of options available, finding the right substitute for vegetable oil is simpler than ever. Who knows you may even find a subsitute that works better than vegetable oil. One final tip: remember to consider the type of dish, the desired flavor and the smoke point for best results.
