Getty Images
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.
So, 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 fats, polyunsaturated fats and a lower level of saturated fats compared to other oils. However, it is often highly processed which means fewer nutrients overall.
2. Sunflower oil
Sunflower oil is also a major ingredient in most vegetable oils so it makes a suitable, flavourless substitute in any recipe. Sunflower oil is 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 in 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 suitable, like 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 and it will create crisp and 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, high in healthy fat, vitamin E, and it has a higher smoke point, which means it works well 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 vegetable oil is required as a moistening agent in your baking recipe, 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 amount of sugar you use as applesauce will bring some sweetness.
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 is the label used to describe the range of oils that are derived from plants, which include olive oil, sunflower oil, canola oil, soybean oil, etc. 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 use in baking as a moistening agent.
Is vegetable oil healthy?
Different vegetable oil have different nutritional profiles and health ratings. Vegetable oils are generally healthy sources of fat but some experts have highlighted concerns about the high level of polyunsaturated omega-6 fats found in certain vegetable oils (like canola oil, sunflower oil, sesame oil and rice bran oil) and their effect on human health.
In particular, it’s important to be wary of hydrogenated vegetable oils, which are often found in processed foods and takeaway. They are incredibly unhealthy as they contain trans fats, which have been found to contribute to obesity, high blood pressure, heart disease and type 2 diabetes. In comparison, olive oil is often considered one of the best choices, as it has high omega-3s and low omega-6s.
