If you are here, looking for the best olive oil substitutes, it must be an oil crisis. Olive oil is essential in many healthy homes due to its immense nutritional value. If you are a person who has enjoyed the benefits of olive oil, then there is no game without it. In that case, you need the help of a few ingredients in place of olive oil.
So, if you are out of olive oil, the olive oil substitutes we are going to talk about should get the job done for you. Any ideas? Some of the best olive oil substitutes are canola oil, peanut oil, almond oil, coconut oil, sunflower oil, butter, and ghee.
Olive oil is a natural oil that is extracted from natural olives. It is an edible, healthy, versatile oil that was once used as a medicine due to its benefits. It is used for frying and in salad dressings, marinades, and sauces.
But if you are out of olive oil, you need the help of the best olive oil substitutes to successfully complete your recipe. Let us look at them after exploring olive oil, its uses, and its health benefits.
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Olive Oil In the Culinary World
Olive oil is extracted as an oil from ground olives. Green olives and black olives can be used to make olive oil. Being unripe, green olives can give the oil a bitter taste, and thus overripe olives are used to make quality olive oil.
Olive oil has a buttery flavor and a subtle, pleasant spiciness. Quality olive oil has a perfect balance of bitterness and spiciness that you can notice. In fact, many equate tasting olive oil as similar to wine simply because it has different flavors and aromas.
Olive oil is often used for cooking due to its nutritional values, flavor, and versatility. It can be used for baking, sauteing, frying, roasting, pan-frying, and grilling. It is used to prepare salads, pizzas, marinades, sauces, and appetizers. It is also a healthy alternative to butter, ghee, margarine, or other vegetable oils.
Olive Oil On The Health Radar | Looking Through The Wellness Telescope
Olive oil is a significant source of antioxidants and monounsaturated fats, which are healthy fats. It has anti-inflammatory properties and protects our hearts from diseases. It can help reduce the risk of Type 2 diabetes and cancer and fight against Alzheimer’s. It is also very helpful in treating rheumatoid arthritis. It can also prevent the risk of some types of cancers.
Why Should We Substitute Olive Oil?
Olive oil is a healthy edible oil but is also incredibly expensive. That is because olives are grown in olive trees only under certain climatic conditions. It takes more than a year to grow olives; thus, olives and olive oil are really expensive.
Also, olive oil has a low heat point. This means that when you heat olive oil at its smoke point, the important compounds in the oil begin to degrade, and it is not healthy anymore. Thus, you need the help of some good olive oil substitutes with high smoke points that are easily affordable and available. Shall we discuss the best olive oil substitutes right away?
Other Food Substitutes You Can Try
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- Best Grapeseed Oil Substitutes You Can Try
- Best Coconut Oil Substitutes You Can Try
- Best Peanut Oil Substitutes You Can Try
- Best Sunflower Oil Substitutes You Can Try
- Best Butter Beans Substitutes You Can Try
- Best Peanut Butter Substitutes You Can Try
- Best Apple Butter Substitutes You Can Try
- Best Coconut Butter Substitutes You Can Try
11 Best Olive Oil Substitutes
Now that you know everything you need to know about olive oil let us discuss the eleven best substitutes for olive oil.
1. Canola Oil
Canola oil is the vegetable oil derived from the canola plant. Canola seeds are crushed, and the oil is extracted from them. It is used for sauteing, grilling, stir-frying and baking applications. It can also be used in marinades, sauces, and salad dressings. It can also replace oil, butter, and margarine in recipes. It is an incredible source of omega-3 fatty acids – it is low in saturated fat and high in monounsaturated fat, which makes it extremely healthy.
Canola oil has a mild, neutral oil, making it one of the best olive oil substitutes. It can be used easily in recipes that call for olive oil since it doesn’t overpower other flavors in the recipes. This oil is best for the purpose of deep fat frying. You can use canola oil as an olive oil substitute on an equal ratio.
2. Peanut Oil
Peanut oil is the oil obtained from peanuts. It is also known as groundnut oil and Arachis oil. It can be used for frying, sauteing, deep-frying or stir-frying. It can also be used to prepare marinades, salad dressings, and sauces. Peanut oil is also used to make medicines. It is a good source of monounsaturated fat and helps lower cholesterol and the risk of heart diseases.
Peanut oil has a light, nutty flavor and can be used as an olive oil substitute for the same reason. It has a high smoke point, making it suitable for high heat applications. Since it is purified, the allergenic proteins are fully removed. You can use a tablespoon of peanut oil for a tablespoon of olive oil.
3. Almond Oil
Almond oil is the oil extracted from almonds. Raw almonds are pressed with the help of heat or chemical agents to extract the oil. Unrefined almond oil is a better choice for cooking since it has nutrients and can be used in salads, vegetable dishes, and soups. That said, refined almond oil is the most suitable for cooking due to its high smoke content. Its consumption can improve cardiovascular health and aid in weight loss.
Almond oil has a mild, nutty flavor and thus can be a considerable and healthy olive oil substitute. It can be used in an equal ratio to replace olive oil in recipes. It can be used in pasta, soups, salad dressings, and sauce in place of olive oil. Despite nutritional benefits, go for refined almond oil since unrefined almond oil can’t withstand high temperatures.
4. Coconut Oil
Coconut oil is the oil extracted from the coconut palm. Either fresh coconut is pressed, or coconut meat is dried to make coconut oil. It is an edible oil used very commonly in most kitchens. It can be used for almost anything – for sauteing, frying, deep-frying, stir-frying, or baking. Apart from cooking, coconut oil is also useful for healthy skin and hair.
Coconut oil has a sweet, nutty flavor with a distinctive coconut aroma. That said, coconut oil is one of the healthiest, easily available olive oil substitutes due to its not-so-dominant flavor. Unrefined coconut oil, also known as pure or virgin coconut oil, can be used if you don’t mind the coconut flavor in recipes. You can use a tablespoon of coconut oil for a tablespoon of olive oil.
5. Sunflower Oil
Sunflower oil is derived from the seeds of the sunflower plant. It is a healthy vegetable oil that has a high smoke point. It can be used for sauteing, stir-frying, baking, or deep frying. This oil is extremely rich in oleic acid, which is quite beneficial for our health. It helps improve heart and digestive health, preventing arthritis, asthma, and cancer.
Sunflower has a slightly nutty flavor and a high smoke point, making it suitable as a substitute for olive oil. Unrefined sunflower oil is not easily available and is best used for vinaigrettes, while refined sunflower oil is used for high heat applications. It can be used to substitute for olive oil in a 1:1 ratio.
6. Grapeseed Oil
Grapeseed oil is extracted from grape seeds, the remnants of the winemaking process. It can be used for any culinary use, for sauteing, stir-frying, baking, or any other high heat application. It is extremely useful to make pasta sauces, dressings, and soups. It is helpful in skin moisturizing, reducing blood clots, and the risk of heart diseases.
Grapeseed oil has a neutral flavor, making it a worthy olive oil substitute. Virgin or cold-pressed grapeseed oil has a mild nutty flavor and is green in color. It can be used instead of olive oil for sauteing, roasting, frying meat, and in salad dressings as well. You can substitute olive oil with grapeseed oil on a 1:1 ratio.
7. Avocado Oil
Avocado oil is obtained as the oil extracted from the pulp of avocado. It is an edible oil that can be used raw as well as for cooking. It has a high smoke point which means it can be used for sauteing, air-frying, roasting, stir-frying, or baking. It is rich in monounsaturated fats, polyunsaturated fats, antioxidants, and carotenoids. It decreases cholesterol and enhances the healing of wounds.
Avocado oil has a nutty, grassy flavor and a pronounced taste making it a considerable olive oil substitute. Since it has a high smoking point, it can substitute olive oil for sauteing, frying, grilling, and searing. For maximum nutritional benefits, go for cold-pressed avocado oil, and you can substitute olive oil with avocado oil on a 1:1 ratio.
8. Walnut Oil
Walnut oil is a tasty oil that is made by pressing whole walnuts. Shelled walnuts are crushed to form a thick paste from which the oil is filtered. It can be used for its delicious flavor in salad dressings, fish dishes, steaks, pizzas, and desserts. It is extremely helpful in boosting skin health, lowering blood pressure, and managing blood sugar levels.
Walnut oil has an intense nutty flavor and can be used as a substitute for olive oil. But, this oil has a low smoke point and can turn bitter when heated. Thus, replacing olive oil in cooking might not be a good option. However, it can be used instead of olive oil for garnishing meat and making salad dressings. It can be used on a 1:1 ratio as a substitute for olive oil.
Butter is a dairy product made by churning fresh cream or milk. It is made of butterfat, water, and proteins. It is mostly made using cow’s milk, but it can also be made from the milk of sheep, buffalo, or goats. It is used as a spread and as a condiment in cooking. It can be used in baking, frying, and preparing sauces due to its rich flavor. Though it is a high-calorie product, butter is a good source of vitamins, antioxidants, and carotene, which are beneficial for our health.
Butter has a buttery flavor – a rich, sweet, creamy flavor and a texture that varies with temperature. It exists as a solid when refrigerated but melts into a liquid at room temperature. Melted butter can be a good substitute for olive oil due to its enriching buttery flavor. It can substitute for olive oil in baking, pan-frying, or roasting. You can use a tablespoon of melted butter for a tablespoon of olive oil.
Ghee is clarified butter. That is, butter is simmered and strained, and the water is discarded to obtain ghee. It is a very common ingredient in Indian and Middle Eastern cuisine. It is also often used as a substitute for butter and vegetable oil in recipes. It can be used for sauteing, frying, and roasting purposes. It is a good source of healthy fats and essential vitamins. It boosts our digestive and immune systems.
Ghee has a creamy, buttery flavor and a syrupy consistency making it suitable as an olive oil substitute. It has a high smoke point and hence can replace olive oil in cooking applications. It can be used as an olive oil substitute for sauteing, frying, grilling, pan-frying, and roasting. A tablespoon of olive oil can be replaced with a tablespoon of ghee.
11. Mashed Bananas
Bananas are edible fruits with an elongated shape. They are used to prepare desserts, snacks, and puddings. They can be steamed, boiled, baked, sauteed, and fried. Bananas are mashed using a spoon or a fork and can be used in various recipes. They contain fiber, potassium, folate, and antioxidants and help boost digestive and cardiovascular health.
Mashed bananas have a mellow sweet flavor and a thick texture and can be your last resort as a substitute for olive oil. Mashed bananas are a low-fat alternative to olive oil. Consider using ripe bananas to substitute for olive oil in baking recipes. You can use two tablespoons of mashed bananas for a tablespoon of olive oil.
Short Recap Of Best Olive Oil Substitutes
That must have been an exhaustive read on the best olive oil substitutes, right? Let me make it easy for you to remember the details with the help of some points.
Best Olive Oil Substitutes In Terms of Flavor And Texture-
- Canola Oil
- Peanut Oil
- Almond Oil
- Coconut Oil
Best Olive Oil Substitutes That Are Not Oils-
- Mashed Bananas
That was all about olive oil and its best substitutes. I hope you had a good insight into olive oil, its uses, and its health benefits as well. All of them are healthy choices for substituting olive oil in various culinary applications. Some of them are not oil-based substitutes for olive oil. You can choose a substitute that meets your needs, and let me know the details of your endeavor! See you soon with another article on substitutes!
How To Use Olive Oil Substitutes In A Recipe
Olive Oil Substitutes
- Canola Oil
- Peanut Oil
- Almond Oil
- Coconut Oil
- Sunflower Oil
- Grapeseed Oil
- Avocado Oil
- Walnut Oil
- Mashed Bananas
- Go through the substitutes and see which one seems fit for the recipe.
- Collect your ingredients and use your preferred substitute.
- Use the substitute in the required amount and proceed to make the dish according to the recipe.
Frequently Asked Questions (FAQs)
What is a healthy substitute for olive oil?
Canola oil, peanut oil and coconut oil are healthy substitutes for olive oil.
What is the healthiest oil to cook with?
Olive oil, avocado oil, coconut oil and sunflower oil are some of the healthiest oils used for cooking.
Can coconut oil replace olive oil?
Coconut oil can be used to replace olive oil on a 1:1 ratio.
Which oil is lowest in calories?
Coconut oil is the lowest in calories.
Is it healthier to cook with butter or olive oil?
Cooking with olive oil is healthier than butter.
What is the substitute for olive oil in salad dressing?
Canola oil, peanut oil, almond oil and avocado oil are the substitutes for olive oil in salad dressings.
What is the difference between virgin and extra virgin olive oil?
If the olive oil is devoid of defects with a free acidity that is less than or equal to 0.8, it is known as extra-virgin olive oil. If the olive oil has some defects and has free acidity between 0.8 and 2.0, it is known as virgin olive oil.