Avocado oil is among the healthy and versatile fats used in the kitchen. Oil is extracted from avocado pulp, while other oils come from seed or grain. Its flavor is grassy and buttery and tends to go well for salads and dressings, but it also works well for frying and sauteing foods. It has a high smoke point of over 500-degrees.
Avocado oil can be pricey and may not be available in all grocery aisles. If your recipe calls for avocado oil, but you don’t have it on hand, here are some alternatives you can use.
Contents
Extra Virgin Light Olive Oil
An oil with a higher smoking point, extra virgin light olive oil makes a suitable replacement for avocado oil in many recipes.
Olive oil comes in different forms, and extra virgin olive oil is made using “first cold-pressed.” Olives are pressed to extract the oil, and in this process, no heat or chemical additives are used, so the flavor and aroma of the oil are maintained.
Extra virgin light olive oil is healthy and has monounsaturated fats.
= 1 teaspoon of extra virgin light olive oil is equal to 1 teaspoon of avocado oil
Grapeseed Oil Substitute
Many oils are made from seeds and grains, so it is no surprise that pressing grape seeds makes grapeseed oil. Grape seeds provide many nutrition benefits, so using this oil to replace avocado oil is natural.
Grapeseed oil’s smoking point is lower, although it can be used for high heat cooking. It has a different nutritional profile than avocado oil, and it is not preferable to use in place of avocado oil in recipes like bread dips or as oil over the pizza.
= 1 teaspoon grapeseed oil is equivalent to 1 teaspoon avocado oil.
Sesame Oil Substitute
An oil with a nutty taste that can replace avocado oil is sesame oil. Another type of oil that is considered a substitute for avocado oil is sesame oil. Sesame oil is often used in Asian and Middle Eastern, and Indian dishes, and it comes from pressing raw or toasted sesame seeds.
You’ll find sesame oil in the light for cooking and cold-pressed versions. Cold-pressed sesame oil is good for salads and over pizza.
= 1 teaspoon sesame oil can replace 1 teaspoon avocado oil.
Peanut Oil Substitute
Peanut oil has a mild and nutty flavor and is used in many dishes. It, like avocado oil, has a high smoking point but is higher in saturated fat. It is popular in many Asian dishes and can be used as a substitute for avocado oil.
You can find peanut oil in most grocery stores. It comes from raw or lightly roasted peanuts, with the roasted version producing a more robust flavor and aroma. It cooks well, has a high smoking point, and the flavor will balance well in recipes.
You can use canola oil, grapeseed oil, rice bran oil, corn oil, almond oil, and safflower oil as substitutions.
= 1 teaspoon of peanut oil is equal to 1 teaspoon of avocado oil
Ghee Substitute
In place of avocado oil, you can use ghee, a product made by melting butter and simmering until all moisture is removed.
It has a buttery, nutty flavor and can be used as an exchange in place of avocado oil in your recipes.
Ghee is rich in vitamins and minerals, including vitamin A, vitamin E, and omega-3 fatty acids. It also contains conjugated linoleic acid (CLA), a type of fat that has been linked to various health benefits, such as reduced inflammation and improved heart health.
Ghee has a high smoke point and is therefore often used in Indian cooking for frying and sautéing. It also has a rich, nutty flavor that can enhance the taste of many dishes.
= 1 teaspoon ghee as a replacement for 1 teaspoon avocado oil
Coconut Oil Substitute
A suitable replacement for avocado oil is coconut oil due to the similarities in their healthy options. It is ideal for baking and mid-heat frying and baking, but not for high heat or deep-frying.
As a healthy oil, it contains many fatty acids, lets your body burn fat, and helps enhance energy. Coconut oil also has many other health benefits.
Flaxseed Oil Substitute
Among the many oils that can replace avocado oil is flaxseed oil, also known as linseed oil. It is derived from the flax plant. This oil is not good for heat recipes but is a good substitute for marinades, sauces, salads, and dressing. It can be used over grilled meats and vegetables.
= 1 teaspoon of flaxseed (linseed) oil can be substituted for 1 teaspoon of avocado oil.
Macadamia Nut Oil Substitute
You can try the smooth buttery flavor of macadamia nut oil as a substitute for avocado oil. This nut oil has healthy unsaturated fats and can be used in dressings, salads, and recipes for baked dishes. It has a high smoking point.
Macadamia nut oil is a type of edible oil that is extracted from the nuts of the macadamia tree. The macadamia tree is native to Australia and is also grown in other parts of the world, such as Hawaii, Brazil, and South Africa.
The oil that is extracted from the nuts of the macadamia tree is a reddish-brown color and has a nutty flavor. It is commonly used in cooking and as a salad dressing. Macadamia nut oil is also used in cosmetics and skin care products.
= 1 teaspoon macadamia nut oil can replace 1 teaspoon avocado oil
Sunflower Oil Substitute
Sunflower oil has linoleic acid, polyunsaturated fat, and monounsaturated fat, making it a healthy option and good for most recipes. Along with its nutty flavors, it has a high smoking point and is used in baking, frying, and other dishes. Sunflower oil has been used for medicinal support, as well.
Sunflower oil is a type of vegetable oil that is extracted from sunflower seeds. It is rich in vitamins and minerals, and has a variety of health benefits. Sunflower oil can be used for cooking, baking, and other purposes. It is also an ingredient in many cosmetics and skincare products.
Sunflower oil is a natural source of vitamin E, which is an antioxidant that helps protect the body from free radicals. It also contains linoleic acid, a type of omega-6 fatty acid that is essential for human health. Sunflower oil is also a good source of oleic acid, a type of omega-9 fatty acid that has been shown to have numerous health benefits.
= 1 teaspoon sunflower oil is a substitute for 1 teaspoon avocado oil.
There are several different types of sunflower oil, including refined, unrefined, and virgin sunflower oil. Refined sunflower oil has been processed and refined to remove impurities. Unrefined sunflower oil has not been processed, and still contains all of the natural nutrients and antioxidants. Virgin sunflower oil has been cold-pressed from sunflower seeds, and has not been exposed to any chemicals or heat during processing.
FAQ
What can I use in place of avocado oil?
Avocado oil has many friends among the oils that can be used, including extra virgin light olive oil, grapeseed oil, coconut oil, sesame oil, flaxseed oil, sunflower oil, and ghee.
Is olive oil a good replacement for avocado oil?
An oil with a higher smoking point, extra virgin light olive oil makes a good replacement for avocado oil in many recipes.
Olive oil comes in different forms, and extra virgin olive oil is made using “first cold-pressed.” Olives are pressed to extract the oil, and in this process, no heat or chemical additives are used, so the flavor and aroma of the oil are maintained.
Extra virgin light olive oil is healthy and has monounsaturated fats.
