Substitute For Vegetable Oil: 11 Healthy And Hearty Swaps To Try 

 Last Update December 25, 2023

By Jenny Zhang

Home / Guides / Substitute For Vegetable Oil: 11 Healthy And Hearty Swaps To Try

As health-conscious trends and dietary preferences evolve, so too does the quest for suitable alternatives to common cooking components. Among these, vegetable oil stands out as a staple in many kitchens, yet increasingly finds itself under the scrutiny of chefs and home cooks alike seeking healthier or more environmentally sustainable options. This exploration delves into the realm of alternatives to vegetable oil, unveiling a spectrum of substitutes that not only promise to maintain the integrity of your favorite dishes but also offer an array of nutritional and ecological benefits.

In the post, we will share some of the best vegetable oil substitutes. Whether you're an avid baker, a stir-fry enthusiast, or someone who's just starting to navigate the kitchen, this guide promises to equip you with the knowledge to make informed choices in your culinary adventures.

11 Best Vegetable Oil Substitutes

Extra Virgin Olive Oil

Olive oil, with its rich history and distinctive flavor profile, stands out as one of the best substitutes for vegetable oil in a variety of culinary applications. Its versatility makes regular olive oil an ideal choice for sautéing, roasting, and even in baking recipes. When replacing vegetable oil with olive oil, a general rule of thumb is to use a one-to-one ratio. This means you can substitute olive oil for vegetable oil in equal proportions, ensuring a seamless transition in your recipes.

One of the key advantages of using extra virgin olive oil is its health benefits. It is renowned for its heart-healthy monounsaturated fats and antioxidants, making it a preferred option for those looking to enhance the nutritional value of their dishes.

However keep in mind that there are two distinct types of olive oil that differ in flavor, aroma, and suitability for various cooking methods. Typically denoted as "olive oil" or "pure olive oil," standard olive oil exhibits a gentler taste and fragrance than extra virgin olive oil. Additionally, it boasts a higher smoke point than its extra virgin counterpart. It is a more neutral option, making it suitable for dishes where you don't want the olive oil flavor to dominate.

Extra virgin olive oil is known for its robust, fruity flavor and strong olive aroma. It has a more pronounced taste and adds a distinctive character to dishes. EVOO is often used in recipes where the olive oil's flavor is a key element.

Additionally, its robust flavor adds a delightful depth to savory dishes, such as stir-fries and salad dressings. However, it's essential to consider the flavor profile of olive oil, as it may impart a slightly fruity or peppery note to your recipes. This unique character is especially appreciated in Mediterranean and Middle Eastern cuisines. So, whether you're aiming for health-conscious cooking or seeking to elevate your culinary creations, olive oil is a superb choice as a vegetable oil substitute.

Coconut Oil

Coconut oil emerges as a standout vegetable oil substitute, offering a distinct tropical twist to your culinary endeavors. Its versatility and unique flavor profile make it an excellent choice for both sweet and savory dishes. When substituting coconut oil for vegetable oil, a straightforward one-to-one ratio can be applied. This means you can use an equal amount of coconut oil in place of vegetable oil in your recipes.

Unrefined coconut oil, also known as virgin coconut oil, boasts a pronounced coconut flavor and aroma, along with a smoke point of 350°F. In contrast, refined coconut oil offers a neutral taste and can withstand higher temperatures, boasting a smoke point of 400°F. It's worth noting that coconut oil solidifies at cooler temperatures. To facilitate accurate measurement, you can melt it by using the microwave or gently warming it in the oven until it becomes a liquid consistency.

One of the primary reasons for the popularity of coconut oil is its impressive health benefits. It contains medium-chain triglycerides (MCTs), which are known for their potential to boost metabolism and provide a quick source of energy. Additionally, coconut oil brings a delightful hint of coconut flavor to your dishes, enhancing the overall taste. It's particularly well-suited for baking recipes, where its subtle tropical notes can elevate cookies, cakes, and pastries.

Coconut oil's high smoke point makes it an excellent choice for frying and sautéing, as it can withstand higher temperatures without breaking down or producing harmful compounds. Whether you're aiming for a health-conscious alternative or seeking to infuse your recipes with a touch of the tropics, coconut oil stands as a reliable and flavorful substitute for vegetable oil.

Butter

Butter, with its rich and indulgent qualities, steps in as a delectable vegetable oil substitute for various cooking applications. When considering the switch from vegetable oil to melted butter, a one-to-one replacement is often suitable. This means you can use an equal amount of butter in place of vegetable oil in your recipes, whether you're sautéing, baking, or simply adding a luscious touch to your dishes.

The distinctive flavor is a defining characteristic of butter. It imparts a rich, creamy, and slightly nutty taste to dishes, enhancing both sweet and savory creations. This makes it an excellent choice for recipes where the buttery essence can shine through, such as in pastries, sauces, or pan-fried dishes. Additionally, butter's ability to create a golden, crispy exterior in baked goods and add a delightful depth to sautéed vegetables is cherished by cooks and food enthusiasts alike.

While butter may not be the healthiest option for some due to its saturated fat content, its sumptuous taste and culinary versatility have made it a beloved substitute for vegetable oil in countless recipes. For a healthier butter option, opt for grass fed or raw butter. You can also try ghee butter, a clarified butter that is simmered until it's caramelized and has water removed.

Avocado Oil

Avocado oil emerges as a top-tier vegetable oil substitute, celebrated for its health benefits and mild, buttery flavor. When replacing vegetable oil with avocado oil, a straightforward one-to-one ratio can be applied, making it an easy transition in your recipes.

What sets avocado oil apart is its nutritional profile. It is rich in heart-healthy monounsaturated fats and antioxidants, making it a wise choice for those looking to enhance the nutritional value of their meals. The oil's high smoke point, which allows it to withstand high temperatures without breaking down, makes it ideal for frying, grilling, and roasting. Additionally, avocado oil's mild taste doesn't overpower the natural flavors of your ingredients, making it versatile for both sweet and savory dishes.

Its smooth and slightly buttery taste adds a delightful touch to salad dressings, sautéed vegetables, and even baked goods. Avocado oil's ability to complement a wide range of culinary creations, combined with its health-conscious appeal, positions it as an excellent vegetable oil substitute that can elevate the taste and nutrition of your meals.

Applesauce

Applesauce, a kitchen hero in the world of health-conscious cooking, takes the spotlight as an excellent vegetable oil substitute. When considering the switch from vegetable oil to applesauce, it's common to use a one-to-one ratio. This means you can replace vegetable oil with an equal amount of applesauce in your recipes, whether you're baking muffins, cakes, or other goodies.

The primary reason for choosing applesauce as a substitute is its ability to reduce both fat content and calories in recipes. It provides moisture and a subtle sweetness to baked goods while significantly reducing the overall fat content. This makes it particularly appealing for those seeking a lighter, more heart-healthy option in their culinary creations. Applesauce works wonders in muffins, brownies, and quick breads, where it not only contributes to a moist texture but also adds a hint of apple flavor.

Additionally, applesauce is suitable for those with dietary restrictions, as it can be used in vegan and dairy-free recipes. Its versatility and health-conscious attributes make it a reliable choice as a vegetable oil substitute, allowing you to enjoy your favorite treats with a wholesome twist.

Greek Yogurt

Greek yogurt steps into the culinary scene as a commendable vegetable oil substitute, celebrated for its creamy texture and nutritional value. When replacing vegetable oil with Greek yogurt, a one-to-one ratio is commonly used. This means you can substitute an equal amount of Greek yogurt for vegetable oil in your recipes, whether you're baking, sautéing, or creating salad dressings.

What sets Greek yogurt apart is its ability to add moisture and a rich, tangy flavor to dishes while reducing the overall fat content. This makes it an excellent choice for health-conscious cooks looking to maintain a creamy texture in recipes while cutting back on calories. Greek yogurt shines in baking, where it can enhance the moistness of cakes, muffins, and pancakes, while also contributing a delightful hint of yogurt tang.

Moreover, Greek yogurt brings a dose of protein, probiotics, and calcium to your dishes, elevating their nutritional value. Its versatility in both sweet and savory recipes, coupled with its health-conscious appeal, positions Greek yogurt as a reliable and delicious vegetable oil substitute that can enhance the taste and health benefits of your meals.

Sunflower Oil

Sunflower oil takes the stage as a versatile and heart-healthy vegetable oil substitute, prized for its neutral flavor and high smoke point. When considering the replacement of vegetable oil with sunflower oil, a simple one-to-one ratio is typically used. This means you can use an equal amount of sunflower oil in place of vegetable oil in your recipes, whether you're frying, roasting, or baking.

One of the standout features of sunflower oil is its high smoke point, making it an excellent choice for high-heat cooking methods such as frying and deep-frying. It can withstand elevated temperatures without breaking down or producing unwanted flavors or compounds. Sunflower oil's neutral taste allows the natural flavors of your ingredients to shine through, making it a versatile option for both sweet and savory dishes.

Furthermore, sunflower oil is low in saturated fat and contains heart-healthy unsaturated fats, making it a healthier alternative to some other oils. Its light and mild flavor complement a wide range of culinary creations, from crispy french fries to moist cakes. Sunflower oil's adaptability in various cooking applications, combined with its health-conscious attributes, establishes it as an excellent vegetable oil substitute suitable for a multitude of recipes.

Peanut Oil

Peanut oil, known for its distinctive flavor and versatility, stands out as a remarkable vegetable oil substitute. When opting to replace vegetable oil with peanut oil, a straightforward one-to-one ratio can be applied. This means you can substitute an equal amount of peanut oil for vegetable oil in your recipes, whether you're frying, sautéing, or stir-frying.

The key feature that sets peanut oil apart is its rich, nutty flavor, which adds a unique depth to dishes. This makes it an excellent choice for recipes where you want to infuse a delightful, roasted peanut taste. Peanut oil's high smoke point also makes it ideal for high-heat cooking methods like deep-frying, as it can maintain stability and resist breakdown at elevated temperatures.

Moreover, peanut oil's natural flavor pairs exceptionally well with Asian cuisines, where it is commonly used for stir-frying and deep-frying. Its versatility in enhancing both sweet and savory dishes, combined with its ability to withstand high temperatures, establishes peanut oil as a flavorful and reliable vegetable oil substitute that can elevate the taste of your culinary creations.

Sesame Oil

Sesame oil emerges as an intriguing and flavorful vegetable oil substitute, celebrated for its unique taste and culinary versatility. When considering the replacement of vegetable oil with sesame oil, it's essential to note that the two oils have distinct flavors. Therefore, it's advisable to use sesame oil as a complementary flavor rather than a direct one-to-one replacement.

Sesame oil is renowned for its rich, nutty aroma and distinct sesame seed flavor, which adds depth to various dishes. It is commonly used in Asian cuisines, where it imparts a delightful and authentic taste to stir-fries, marinades, and dressings. In these recipes, you can often replace a portion of the vegetable oil with sesame oil, typically in the range of 25% to 50%, depending on your preference for the sesame flavor intensity.

Its versatility extends to salad dressings, where a small amount of sesame oil can enhance the overall taste profile. While not a one-to-one substitute, sesame oil's ability to infuse dishes with a unique and robust flavor makes it a valuable addition to your culinary toolkit when you want to elevate the taste of your recipes.

Flaxseed oil

Flaxseed oil stands out as an excellent substitute for vegetable oil, known for its unique nutritional profile and versatility in cooking. Abundant in omega-3 fatty acids (in the form of alpha-linolenic acid), crucial for cardiovascular health and general well-being. When using flaxseed oil as a substitute, it's essential to consider its distinctive flavor—a mild, nutty taste that pairs wonderfully with various dishes.

To use flaxseed oil effectively, it's advisable to use it in recipes that complement its flavor profile. It works exceptionally well in salad dressings, marinades, and as a finishing drizzle for cooked vegetables or grains. Due to its low smoke point, flaxseed oil is not suitable for high-heat cooking methods like frying or deep-frying. Instead, reserve it for dishes where its delicate flavor can shine through, and enjoy the added health benefits it brings to your culinary creations.

For a seamless substitution, use flaxseed oil as a one-to-one replacement for vegetable oil in recipes that don't involve high-temperature cooking, allowing its nutty goodness to enhance your dishes.

Mashed Bananas (For Baking)

Mashed banana emerges as a top-notch vegetable oil substitute, particularly in baking endeavors. Its natural sweetness, moisture content, and mild banana flavor make it a versatile choice that can enhance the taste and texture of baked goods. When using mashed banana as a substitute, it's advisable to replace vegetable oil in a one-to-one ratio. For example, if a recipe calls for 1 cup of vegetable oil, substitute it with 1 cup of mashed banana.

This substitution works exceptionally well in recipes for muffins, quick bread, pancakes, and even some cakes. The ripe mashed banana not only contributes moisture to the batter but also adds a subtle sweetness, reducing the need for additional sugar. Additionally, it brings a pleasant banana undertone to the finished product, which can be a delightful twist to your baked treats.

When considering the best time to use mashed banana as a substitute for vegetable oil, opt for recipes where the banana flavor complements the other ingredients. Its effectiveness shines in recipes that benefit from a moist and subtly sweet texture, creating a healthier and flavorful twist to your baked goods.


Jenny passionately advocates a holistic and natural approach to health and well-being. She has a Bachelor of Science degree and years of working in food sciences, specializing in organic & natural products. She is committed to helping others embrace a balanced, natural lifestyle that fosters well-being. Jenny believes that a harmonious balance between nutrition, fitness, and mindfulness is the key to unlocking the full potential of one’s well-being.