Olive oil is a staple in many kitchens around the world and is used in sautéing, roasting, baking, and as a base for dressings and marinades.
If you’re out of olive oil or need an alternative, there are several oils that can match its cooking properties or flavor, depending on the recipe.

What Is Olive Oil?
Olive oil is extracted from the fruit of the olive tree and is known for its distinctive flavor, which can range from mild to bold depending on the type. It comes in various forms, including extra virgin olive oil, which is unrefined and flavorful, and light olive oil, which is milder and has a higher smoke point.
It’s very popular in Mediterranean cuisine and beyond, olive oil is a versatile ingredient in both sweet and savory dishes.
6 Substitutes for Olive Oil
The following substitutes can all be used in a 1:1 ratio to replace olive oil.
1. Grapeseed Oil
Grapeseed oil is made from the seeds of grapes during the winemaking process and has a light, neutral flavor. Its high smoke point makes it an excellent substitute for olive oil in frying, sautéing, and roasting.
Its clean flavor ensures it won’t interfere with other ingredients, making it perfect for savory dishes and baked goods that don’t require added flavor.
2. Avocado Oil
Avocado oil is made from the flesh of avocados and has a mild, buttery flavor. It has one of the highest smoke points of any cooking oil (520°F or 270°C), making it perfect for high-heat applications like frying, roasting, grilling, and sautéing.
Avocado oil is suitable for savory dishes like roasted vegetables, stir-fries, and grilled meats.
3. Canola Oil
Canola oil is derived from the seeds of the canola plant and has a neutral flavor. It has a high smoke point, making it a reliable substitute for olive oil in high-heat cooking.
Canola oil works well in baking, frying, sautéing, and roasting. While it lacks olive oil’s fruity flavor, it’s a good option for recipes where the oil doesn’t need to stand out.
4. Vegetable Oil
Vegetable oil is typically made from a blend of plant-based oils, such as soybean, corn, or canola. Its neutral flavor and high smoke point make it a versatile replacement for olive oil.
Vegetable oil doesn’t have olive oil’s slight richness but is another practical option for dishes where the oil isn’t meant to stand out, such as frying or baking.
5. Sunflower Oil
Sunflower oil is extracted from sunflower seeds and has a mild, neutral flavor. With a high smoke point (450°F or 230°C), it’s well-suited for high-heat cooking such as frying or roasting.
Sunflower oil is perfect for recipes where you need a neutral-tasting oil, such as in baked goods, light frying, or dressings. Its clean flavor ensures it won’t overpower other ingredients.
6. Coconut Oil
Coconut oil is made from the meat of coconuts and is a great healthy option for olive oil. Unrefined coconut oil has a slight coconut flavor, while refined coconut oil is neutral in taste. It solidifies at room temperature, so it’s best used in recipes where this won’t be an issue.
Coconut oil works well in baked goods, sautéing, and frying. Use refined coconut oil for savory dishes, while unrefined coconut oil adds a tropical note to desserts and savory dishes.
How to Incorporate These Substitutes
- Measurements: Use these substitutes in a 1:1 ratio when replacing olive oil in recipes.
- Cooking Tips: Choose an oil with a high smoke point, such as avocado oil, canola oil, or sunflower oil, for frying and roasting.
- Flavor Considerations: Use neutral-flavored oils like vegetable oil, canola oil, or grapeseed oil in recipes where you don’t want the oil to alter the taste. For mild buttery notes, avocado oil works well, while coconut oil can complement sweeter or tropical recipes.
Conclusion
Olive oil is a versatile and widely used cooking oil, but substitutes like grapeseed oil, avocado oil, canola oil, vegetable oil, sunflower oil, and coconut oil can effectively replace it in most recipes.
When choosing a substitute, consider the flavor and smoke point to ensure it complements your dish. Use these substitutes in a 1:1 ratio for an easy swap, and select the oil that best matches your cooking method and recipe requirements.