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6 Substitutes for Vegetable Oil

Vegetable oil is a neutral-flavored, versatile oil commonly used in frying, baking, and sautéing. Its mild taste and high smoke point make it suitable for a variety of recipes, from cakes to roasted vegetables.

If you’re out of vegetable oil or looking for a suitable alternative, several oils can replicate its properties without compromising your dish.

Vegetable oil in a glass jar next to herbs and spices.

What Is Vegetable Oil?

Vegetable oil is typically made from a blend of plant-based oils, such as soybean, canola, or corn oil. Its neutral flavor and smooth texture make it a popular choice for frying, sautéing, and baking. It has a high smoke point, which allows it to be used in high-heat applications without burning or altering the flavor of your dish.


Substitutes for Vegetable Oil

The following substitutes can all be used in a 1:1 ratio to replace vegetable oil. These options work well in cooking, frying, baking, and more, allowing you to match the properties of vegetable oil in your recipes. Choose the best substitute based on your dish and desired flavor.


1. Canola Oil

Canola oil is extracted from the seeds of the canola plant, a variety of rapeseed bred to have a mild flavor and low levels of certain natural compounds. It has a neutral taste and a high smoke point, making it suitable for frying, sautéing, and baking. Canola oil blends seamlessly into recipes and won’t affect the flavor of your dish.

It’s widely available and is often used in baked goods like cakes and muffins, as well as for deep-frying and roasting


2. Grapeseed Oil

Grapeseed oil is made from the seeds of grapes, a byproduct of winemaking. It has a light, neutral flavor and a smooth texture, making it an excellent substitute for vegetable oil. Grapeseed oil has a high smoke point, making it suitable for frying, roasting, and sautéing. It’s slightly less common than canola oil but is still widely available in most grocery stores.


3. Sunflower Oil

Sunflower oil is extracted from the seeds of sunflowers. It has a mild, light flavor and a smooth texture, making it one of the most versatile substitutes for vegetable oil. With a high smoke point, sunflower oil is excellent for frying, baking, sautéing, and roasting.

Sunflower oil’s clean taste ensures it won’t interfere with the flavors of your dish. It’s particularly popular in baked goods and light frying applications, such as for pancakes or tempura.


4. Avocado Oil

Avocado oil is made from the flesh of avocados, rather than the seeds, giving it a mild, buttery flavor. It has one of the highest smoke points among cooking oils, making it perfect for frying, grilling, roasting, and even high-temperature sautéing.

Avocado oil’s neutral flavor also makes it suitable for baking, where it won’t overshadow the other ingredients. While it’s slightly more expensive than other oils, its extra nutrition makes it an excellent replacement for vegetable oil for health-conscious people.


5. Safflower Oil

Safflower oil is extracted from the seeds of the safflower plant, a thistle-like flower. It has a light, neutral flavor and a smooth texture that works well as a substitute for vegetable oil. Safflower oil has a high smoke point, making it ideal for frying, roasting, and sautéing.

It’s commonly used in recipes where a neutral oil is needed, such as in baked goods and stir-fries.


6. Olive Oil (Not Extra Virgin)

Regular olive oil, sometimes labeled as “light” or “pure,” is a great substitute for vegetable oil due to its mild flavor and relatively high smoke point. Unlike extra virgin olive oil, which has a strong, fruity taste, regular olive oil works well in recipes that call for neutral oils.


How to Incorporate These Substitutes

  • Measurements: Use these substitutes in a 1:1 ratio when replacing vegetable oil in recipes.
  • Cooking Tips: Choose an oil with a high smoke point for frying or sautéing to avoid smoking and breaking down the oil.
  • Recipe Adaptation: Be mindful of the flavor profiles of these oils, especially if using avocado or olive oil, as they might slightly alter the taste of your dish.

Final Thoughts

Vegetable oil’s versatility and neutral flavor make it a kitchen essential, but substitutes like canola oil, grapeseed oil, sunflower oil, avocado oil, safflower oil, and olive oil can deliver similar results.

All of these substitutes can be used in a 1:1 ratio, making it easy to adapt your recipes without complicated adjustments.