Substitute For Vegetable Oil

By: John Garcia | Date Posted: March 17, 2022

Substitute for vegetable oil that can be utilized in several different ways in cooking to get the most out of it. In the absence of vegetable oil, what should you do? Find a replacement immediately!

Vegetable oil is a frequent ingredient in everything from boxed meals to fried chicken and stir-fried veggies.

If you assume vegetable oils are a need because of their widespread usage, think again. We’ve developed a list of 9 fantastic replacements for vegetable oil for individuals who have opted to eliminate it from their diets or have run out of it.

What Vegetable Oil Is.

Vegetable Oil

To put it another way, vegetable oil is an oil made from vegetables. Olive and coconut oils are examples of this type of oil. Vegetable oil is a term that refers to several different oils put into one container under the general term “veg oil.”

According to the School of Harvard Public Health, the most frequently consumed vegetable oils in the United States are RBD, or refined, bleached, & deodorized (RBD) oils.

Soybean, canola, palm, and maize oils are the most commonly consumed vegetable oils in the United States, according to the authors of the study. When it comes to vegetable oils, the major four are frequently mixed in a mystery mixture in the supermarket.

Cooking scientist Jessica Gavin claims that vegetable oils have a neutral flavor as well as an extremely high smoke point (about 400 to 450°F).

Vegetable Oil Has Been Linked To Several Health Issues.

Heart-healthy alternatives to animal fat like butter and lard are pushed as vegetable oil. An “overwhelming quantity of information” supports the use of vegetable oil derived from animal fat, says Tufts University’s Cardiovascular Nutrient Labs director Alice H. Lichtenstein.

People who have high cholesterol or those that are at risk of heart attack should continue to use vegetable oils rich in polyunsaturated fat in their cooking, according to the American Heart Association.

The omega-6 fatty acid content of several vegetable oils (such as soybean, maize, cottonseed, sunflower, & peanut) has generated concern in the health community.

Even though more study is needed, many experts believe that taking too several omega-6 fatty acids might cause inflammation, which then, in turn, contributed to illness in some people.

What can we learn from this? Vegetable oil is healthy to eat in modest amounts, according to experts. In moderation, of course. 

Neither partially hydrogenated oils nor trans fats should be included in a tablespoon of vegetable oil, according to the American Heart Association. Avoid overheating or burning vegetable oil to preserve its flavor and health advantages.

Vegetable Oil Is Made Up Of What Exactly?

Vegetable oils, as the name implies, are made from vegetables. However, no veggies are cooked in oil. More than 85% of vegetable oil output is derived from soybeans.

The other seed oils come from a variety of sources, including those peanuts, maize, safflower, and canola.

A Measurement Of The Ignition Point In Vegetable Oil

Think about what you’re preparing before deciding which vegetable oil alternative is ideal. If you plan on doing a lot of frying or cooking at high temperatures, you should seek just a smoke point alternative.

The smoking point is the temperature at which something starts to burn. This is the point when chemical changes begin to affect the components.

When cooked at a high temperature and just a substance with such a high smoke point, a bitter flavor might develop.

In general, the smoking point is between 325°F and 520°F. Free fatty acids and other contaminants might also lead to smoking. It’s possible to get a higher smoke point for frying with refined oils that have been purified to remove contaminants.

Nut and flaxseed oils, in particular, should not be heated since they are unrefined.

The Nine Best Alternatives To Vegetable Oil

You’re in the middle of planning brownies when you realize you’ve forgotten to add an essential ingredient. Using one of these substitutes will ensure that your food is still tasty (or even better).

A. Apple Sauce.

Using apple sauce instead of canola as well as vegetable oil may seem unusual at first, but it’s quite effective.

If you’re making baked products, you may use fruit purée in place of oil because of its high moisture content, creamy consistency, and a hint of sweetness. To make a healthier product or service, applesauce can be substituted for vegetable oil in cooking or baking.

B. Butter.


There are healthier alternatives to vegetable oils available, but butter is a culinary staple that can easily be substituted in both savory & sweet dishes.

Adding butter to your food will enhance its flavor and richness, making it even more delicious. Please keep in mind that butter could be replaced with vegetable oils in equal measure, however, it is not ideal for frying for its lower flashpoint.

C. Mayonnaise.

This strange alternative to vegetable oil works for baking cakes. Mayonnaise is one of the best-kept baking secrets in the world: When used in place of vegetable oils, mayonnaise adds a luscious, rich feel to baked products.

D. Greek Yogurt

Like mayonnaise, this vegetable oil is better used for cooking rather than baking. Use Greek yogurt instead of vegetable oil to make moist baked goods with a tangy flavor.

E. Coconut Oil 

Coconut Oil

Coconut oil is a culinary workhorse because of its neutral taste & high smoke point, and it can accomplish just about anything a vegetable oil can. Mix canola & vegetable oils equally when frying or sautéing food.

F. Avocado Oil

Due to its high smoke point (520 degrees Fahrenheit), avocado oil is an excellent choice for frying and other high-heat food preparation.

Its buttery, rich flavor complements a wide range of dishes, from salad to dessert. This frying oil has high levels of oleic acid, a healthy fat. A 1:1 substitution for vegetable oil in a recipe is to use avocado oil.

G. Grapeseed Oil.

As a vegetable oil alternative, grapeseed oil is a high smoke point and has no perceptible flavor. This recipe is loaded with polyunsaturated fats and vitamin E. Is there a drawback? In general, it works well, and unless you’re prepared to fork over a lot of cash, you generally won’t want to use it for deep-frying.

H. Sunflower Oil 

Sunflower Oil

Because of its moderate flavor & high smoke point, sunflower oil is an excellent vegetable oil alternative. This means that sunflower oils are not all created equal: In lower-quality items, polyunsaturated fat is more prevalent, whereas monounsaturated are more abundant. Make sure you get sunflower oil that has an enhanced oleic (not linoleic) content.

I. Peanut Oil.

This one has a smorgasbord of potential health advantages: Omega-9 fats & vitamin E are abundant in peanut oil, but so are omega-6 fats, which may be detrimental if consumed in big quantities.

However, use it in the exact quantities as vegetable oil, peanut oil is an acceptable alternative for that oil in some recipes.

Peanut oil is a good choice for deep frying because of its high smoke point and neutral flavor, which makes it suited for a broad range of cooking applications, including deep-frying.

5 Best Vegetable Oil Substitutes

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1. La Tourangelle  Walnut  Roasted Oil, Plant-Based Omega-3 Fatty Acid Source, Cooking & Cosmetics, 16.9 Fl Oz.


  • Flavor: Roasted Walnut Oil
  • Brand: La Tourangelle
  • Weight: 16.9 Ounces

Every drop of La Tourangelle Baked Walnut Oil has a distinct taste and aroma of walnut nutmeats. La Tourangelle’s natural, artisanal oils are made from the finest ingredients, and the best quality walnuts from California are selected for their exceptional flavor.


Expeller-pressed, non-GMO, and kosher, our Baked Walnut Oil is a gourmet treat. At our facility, we’re committed to environmental responsibility.

We use recyclable tin packaging that is also light enough to ship. The World’s Flavors: La Tourangelle brings great oils & flavors from around the world to your kitchen, from Natural Extra Virgin Olive Oils & sustainable Grapeseed Oil to award-winning Toasted Sesame Oil.

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  • Take care of the blood.
  • Improve the health of the digestive system.


  • A bitter flavor develops when food is overcooked.

2. Betterbody Food Refined Avocado Oil Non-Gmo Cooking Oils, Kosher, Keto & Paleo Plan Friendly, For High-Heat Cook, Frying And Baking 500 Ml

Betterbody Food Refined Avocado Oil Non-Gmo Cooking Oils


  • Flavor: Avocado Oil
  • Brand: BetterBody Foods
  • Weight: 16.9 Ounces

Compared to conventional vegetable oil, this helpful cooking oil does have a subtle & smooth flavor that enhances food flavors and contains only 10 grams of monounsaturated per serving.

Avocado oil from Betterbody Foods can be used in a variety of ways, including frying, sautéing, and baking. Avocado oil is excellent because of the wealth of nutrients it contains, including vitamins, minerals, and fatty acids. This oil is Non-GMO and Gluten-Free, with no added ingredients.


Natural elegant avocado oil is ideal for a wide range of cooking applications. When cold, it can be used as a base for just a homemade salad dressing, making it ideal for fried dishes. Because it’s made with only natural ingredients, it has a fresh taste and is suitable for keto & paleo diets.

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  • The food tastes better when it has a mild and mellow flavor.
  • It is gluten-free and non-GMO.
  • High-heat cooking and sautéing compatible


  • The flip-top lid of poor quality

3. Organic Coconut Oils, Cold-Pressed – Non-Gmo Unrefined Extras Virgin Coconut Oils (Aceite De Coco) Usda Organic, 16 Oz.

Organic Coconut Oils


  • Flavor: Coconut
  • Brand: Viva Naturals
  • Weight: 1.13 Pounds

Coconut oil helps moisturize hair & nourish the scalp because of its unique blend of natural lipids. Use this as a conditioning, detangler, or even as a hair mask with coconut oil.

You may use organic coconut oil to naturally moisturize your skin, making it feel supple and nourished all day. The organic alternative to massage oils, our coconut oil for the face may be used as a moisturizer or makeup remover.


Essential for both the kitchen and beauty routines. You may use our coconut oil as a body moisturizer, hair oil, or cooking oil in any way that suits your lifestyle.

Whether you’re following a ketogenic, paleo, and gluten-free diet or not, coconut oil is a delicious substitute for butter or olive oil while cooking.

Organic and Non-GMO Project Verified by the USDA – Our cold-pressed coconut oil is USDA-certified natural, Non-GMO Project certified, gluten-free, Keto, and Paleo since it is made from some of the world’s highest-quality organic coconuts.

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  • The skin is hydrated and moisturized.
  • To be used during a massage would be ideal.
  • An excellent alternative to cosmetics and skincare items


  • None

4. Product Lines From The Kinloch Plantation Bottles Of Pecan Oil, Three Thousand Milliliters

The Kinloch Plantation Bottles Of Pecan Oil


  • Flavor: Pecan
  • Brand: Kinloch Plantation
  • Weight: 10.6 Pounds

Pecan oil is an excellent cooking oil for sautéing, stir-frying, braising, and salad dressings and marinades; it is also a good source of monounsaturated fat.

As a result, pecan oil may be used for sauteing, braising, and stir-frying as well as browning meats without overcooking.


In healthy cooking, it will be used as an oil substitute and the flavor of the classic recipe will be kept with a tiny quantity of butter added to our Pecan Oil because it has an unremarkable flavor and improves the flavor of the dish being prepared.

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  • It has a mild taste to it.
  • 9.5 percent of the fat is saturated.
  • Sustainable GMO-free food


  • None

5. Perfect For High Heat Cooking, Frying, And Baking 68 Fl. Oz. Pompeian 100 Percent Grapeseed Oil, 68 Oz.



  • Flavor: Grapeseed Oil – 68 Fl Oz
  • Brand: Pompeian
  • Weight: 68 Ounces

All of Pompeian’s Grapeseed Oil is sourced from France. If you’re looking for a light, all-natural oil with such a high boiling point, Pompeian’s 100 percent Grapeseed Oil is just what you need.

Our Grapeseed Oil has an ignition temperature of up to 510 degrees, making it ideal for all of your cooking, baking, frying, and air-frying needs!


High smoke points and a delicate flavor make Pompeian 100 percent Grapeseed Oil a favorite of chefs throughout the world.

Vitamin E, vital fatty acids, and Omega-6 are all present in the light, subtle flavor, so they won’t interfere with your favorite foods. For deep frying & baking, Pompeian 100 percent Grapeseed Oil is the best choice.

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  • The best choice for high temperatures
  • Tasting subtle and light
  • Incredibly high-quality


  • None


Whether you’re making omelets and muffins or roast chicken and fries, vegetable oil is an excellent pantry essential. It goes well with a wide variety of cuisines and flavor combinations thanks to its neutral taste.

Saffron, sunflower, and peanut oils may be used for elevated cooking, such as fried, while butter can be used for baking, which results in wonderfully rich-tasting baked products.

Purees of fruit are an excellent choice if you’re trying to limit your calorie consumption.

Substitute For Vegetable Oil: Frequently Asked Question

1. Can Coconut Oil Be Used As A Substitute For Vegetable Oil?

The smoking point of refined coconut oil is greater than that of unprocessed coconut oil. Allows for easier sauteing and stir-frying.

In addition, it may be utilized in baking. Use caution while using this ingredient because it has a distinct coconut scent.

It’s a hard substance at ambient temperature, but a little heat quickly melts it. If it complements the rest of the tastes in your recipe, you may substitute it in baking and sautéing.

2. Is Almond Oil A Good Alternative For Vegetable Oil?

Almond oil has a wonderful nutty taste and also is best used fresh in cooking. It could be used in baking, however, it isn’t ideal for cooking on the stove.

The oil may be used in salad dressings and baked goods, as well as drizzled over bread and veggies as a final garnish.

3. Is Almond Oil A Good Alternative For Vegetable Oil?

To get the most out of almond oil, it’s better to utilize it raw. While it’s suitable for baking, it’s not recommended for use on the cooktop.

The oil may be used in salad dressings and baked goods, as well as spreading over bread and veggies.

4. What Is The Temperature At Which Vegetable Oil Burns?

Refined vegetable oil may be used for frying, roasting, & baking because it has a smoke point of roughly 400 degrees Fahrenheit.

5. Does Extra-Virgin Olive Oil Differ In Quality From Virgin Olive Oil?

Extra-virgin olive oil is more expensive than regular olive oil since it is made from a combination of cold-pressed and processed oils. For those who want a more robust flavor, extra virgin olive oil is the best option.

Thank you for reading!


John is the founder and chief editor of Homienjoy. With over 15 years of experience in the home improvement industry, John is passionate about helping homeowners confidently tackle their projects. Holding a civil engineering degree and working as a contractor, project manager, and consultant, John brings a wealth of knowledge and expertise to the Homienjoy community.

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