If you need to substitute vegetable oil in a recipe, there are plenty of alternatives to choose from. The main thing to consider when choosing a vegetable oil substitute is flavour. Vegetable oil has a very mild taste, and you don’t want the alternative to overpower the dish or clash with other flavours.
Depending on what you’re cooking, you could consider olive oil, coconut oil, canola oil, sunflower oil, avocado oil, butter, applesauce, or mashed banana as a substitute for vegetable oil. Some are best for baking cakes, muffins and brownies, while others work better for frying or savoury dishes. Here’s what you need to know to choose the ideal one for whatever you’re making.
1. Canola oil
The vegetable oil you find on shop shelves is usually made up of a high percentage of canola oil. So using canola oil instead makes total sense.
Canola oil is virtually flavourless, so you won’t notice the difference in your cooking. Canola oil is derived from rapeseed and contains a decent amount of monounsaturated and polyunsaturated fats, with a lower level of saturated fats than other oils. However, it is often highly processed, which means fewer nutrients overall.
2. Sunflower oil
Sunflower oil is also a major ingredient in many vegetable oils, making it a suitable, flavourless substitute in any recipe. It’s also high in vitamin E but also contains a lot of omega-6 fatty acids, which are thought to lead to inflammation in the body.
3. Extra virgin olive oil
Extra virgin olive oil is arguable the healthiest substitute for vegetable oil as it’s high in good fats and powerful antioxidants. However, it has a robust flavour, so it’s not ideal for baking. It’s best used in frying on a low to medium heat, and in salad dressings.
4. Coconut oil
Coconut oil is best used as an alternative to vegetable oil in recipes where a subtle coconut flavour is appropriate, such as muffins, cakes, cookies, and brownies. It is also great for frying as it has a high smoke point. The jury is still out on the health benefits of coconut oil. Some experts argue that it’s a no-go, while others suggest that it can help lower blood cholesterol.
5. Butter
Butter makes a tasty substitute for vegetable oil, especially when baking cakes, muffins, cookies and brownies. It can be replaced with a one-for-one ratio, which will create crisp, flavourful dishes. But make sure you consider whether to use salted or unsalted butter based on the recipe.
6. Avocado oil
Avocado oil makes a great, healthy substitute for vegetable oil. It is unrefined and high in healthy fats and vitamin E, with a higher smoke point, making it well-suited for frying. It is also low in flavour, so you won’t notice the switch. Unfortunately, it does tend to be a bit more expensive.
7. Applesauce
If your baking recipe requires vegetable oil as a moistening agent, applesauce can be used as a replacement. It works well for cakes, muffins, cookies and brownies. Use a ratio of three-quarters of a cup of applesauce to one cup of vegetable oil, and slightly reduce the sugar.
8. Mashed banana
Banana is another great substitute for vegetable oil in baking or dessert recipes. It also gives you another way to use overripe bananas beyond banana bread. Two-thirds to a cup of mashed banana can typically replace oil in sweet recipes. Just remember to factor in the fruit’s flavour.
What is vegetable oil?
Vegetable oil refers to a range of oils derived from plants, including olive, sunflower, canola, and soybean oils. You’ll also find bottles of “vegetable oil” on the shelves of your local supermarket. These products are a blend of different vegetable oils and typically have a light, subtle flavour. This is why vegetable oil is often used in baking as a moistening agent.
Is vegetable oil healthy?
Different vegetable oils have different nutritional profiles and health ratings. Vegetable oils are generally healthy sources of fat. But some experts have raised concerns about the high levels of polyunsaturated omega-6 fats in certain vegetable oils (such as canola, sunflower, sesame, and rice bran oils) and their effects on human health.
In particular, you should be wary of hydrogenated vegetable oils, which manufacturers often use in processed foods and takeaway meals. These oils are incredibly unhealthy because they contain trans fats that contribute to obesity, high blood pressure, heart disease and type 2 diabetes. By comparison, many people consider olive oil one of the best choices because it contains higher levels of omega-3s and lower levels of omega-6s.
Frying vs. Baking vs. Salad Dressings
When cooking, choose substitutes based on the method you’re using. For example, use olive oil or avocado oil for sautéing and light frying. Switch to butter, coconut oil, or olive oil for baking. And extra-virgin olive oil or avocado oil for salad dressings, where flavour and nutrients matter most.
