Coconut has long been a favorite item for cooks, and besides the milk and coconut flakes, it is the source of oil. The oil comes from the meat or milk of the fruit. In addition to using the oil for cooking, which is solid at room temperature or colder, it is applied as topical skincare and used in many hair, lotion, and body cleansing products.
Coconut oil has emerged as a widespread use in keto and paleo diets, but some health care providers have cautioned that overuse may cause cholesterol levels to rise.
The following are substitutes that you can use for frying, roasting, and baking recipes. It has a high smoke point.
1. Avocado Oil Substitute
A helpful substitute for coconut oil is avocado oil. It has a high smoke point and provides a neutral flavor. Like coconut oil, avocado oil has many health benefits, including lowering cholesterol and providing antioxidants.
Avocado oil is a good substitute because it is high in monounsaturated fats, which are believed to promote heart health by reducing cholesterol levels and inflammation. Additionally, avocado oil is a good source of vitamins E and K, both of which are important for maintaining healthy skin and hair.
= 1 tablespoon of avocado oil is a substitute for 1 tablespoon of coconut oil.
2. Vegetable Oil Substitute
Vegetable oils are easily accessible at grocery stores and can be substituted for coconut oil. They include corn oil, safflower oil, canola oil, and others. Most vegetable oils have high smoke points but do not offer the health benefits of coconut oil.
= 1 tablespoon vegetable oil can replace 1 tablespoon of coconut oil
3. Extra Virgin Olive Oil Substitute
Olive oil has been used for centuries, and its uses extend beyond cooking and are known in hair, skin, and facial products. It is a good substitute for low heat dishes and can be used for salads and cooked dishes.
It is also the most expensive type of olive oil. Extra Virgin Olive Oil is a type of olive oil that is extracted from olives that were cold-pressed.
= 1 tablespoon of extra virgin olive oil is a substitute for 1 tablespoon of coconut oil
4. Butter Substitute
Butter, like coconut oil, is solid at room temperature or colder and melts at higher temperatures. Unsalted butter substitute is a better option for those following low-sodium diets. The high-fat quality of butter and coconut oil make them interchangeable for many recipes.
= 1 tablespoon unsalted butter is equal to 1 tablespoon coconut oil
5. Applesauce Substitute
Cooks following vegan recipes may find applesauce an adequate substitute for baking. Applesauce has more moisture than oil, so it is recommended to use one-half applesauce and one-half alternative oil (avocado, vegetable, butter).
Applesauce provides a sweet flavor, so to avoid the extra sweetness in a recipe, you may want to use unsweetened applesauce.
= 1/4 cup applesauce plus 1/4 cup oil is equal to 1/2 cup coconut oil
Can I substitute another oil for coconut oil?
Yes, there are other oils such as avocado, vegetable, olive, and butter as options to be used in place of coconut oil.
Can I use olive oil instead of coconut oil?
Yes, olive oil is a replacement for coconut oil and is plant-based like coconut oil.
What can I substitute for coconut oil on keto?
If you’re following a keto diet, you can use a handful of substitutes for coconut oil when you’re cooking or baking. Avocado oil is one substitute for keto diets.