It's a great substitute for vegetable oil if you're sautéing or making something savory like a salad dressing or marinade, but would be best to avoid in baking due to its strong flavor. The high moisture content, creamy texture and hint of sweetness in the fruit purée compliments baked goods well, and it has far fewer calories than the oily stuff. Extra virgin olive oil is arguably the healthiest substitute for vegetable oil as it's … RELATED: The 20 Healthiest Fruits You Can Eat, According to a Nutritionist, Unlock exclusive content and money-saving deals with our all-access membership program. In terms of health benefits, this one is a mixed bag: While peanut oil is an excellent source of omega-9 fats as well as vitamin E, it also has a disproportionately high amount of omega-6 fats. This cooking oil also boasts high levels of oleic acid—one of the healthiest fats around. When shopping for sunflower oil, look for the high-grade stuff, which will be labeled as high oleic (not linoleic) and you’ll be golden. To find the best substitute for vegetable oil according to your needs and preferences, read on below for a list of suitable alternatives. Whether you're sautéing vegetables, baking a delicious cake, or even making a salad dressing or marinade, these 10 simple and healthy alternatives work great as convenient replacements for vegetable oil, and can all be used in a 1:1 ratio, meaning that you can use 1 cup of the substitute for every 1 cup of vegetable oil you'd usually use. Is It Okay to Substitute Oil for Butter When Baking? Avocado oil is an oil extracted from the pulp of the avocado fruit, and is a healthy, delicious alternative to vegetable oil. It’s made from the fruit of the olive tree. RELATED: The Healthiest Cooking Oils, According to a Registered Dietitian. Also known as linseed oil, this healthy oil is derived from the dried, ripened seeds of the flax plant. Although it contains saturated fats, the fats are more neutral... Flaxseed oil. Luckily, there are several easy substitutes for vegetable oil, which include some of the healthiest cooking oils as well as other ingredients that might already be a staple in your kitchen. It might sound strange, but applesauce makes a great substitute for canola or vegetable oil when used for baking. In fact, the high smoking point of peanut oil makes it a go-to oil for deep frying, and since its flavor is neutral, you can use it for just about everything else too. And per the American Heart Association, vegetable oils rich in polyunsaturated fat are still a preferred cooking ingredient for those who have high cholesterol or are at risk for heart disease. That said, not all sunflower oil is created equal: The lower grade stuff has a not-so-great ratio of polyunsaturated to monounsaturated fats. You may be able to find more information about this and similar content at, How to Crimp Pie Crust Like a Professional. If you haven't yet heard of ghee, this ingredient is a form of clarified butter — meaning that all the milk solids and water have been removed. But if your recipe calls for vegetable oil, it’s typically asking for a blend of different types of oils (more on that below) that all go into one bottle simply labeled “vegetable oil.”. As an alternative to vegetable oil, butter can be melted and then used in equal measure—just keep in mind that this substitution does not work for frying, due to its low smoke point. But what about when you're fresh out of this staple product at home, or you're simply looking for a healthier alternative? One of the healthiest oils that you can use in many recipes is olive oil. It also contains high amounts of polyunsaturated fats and vitamin E. The only catch? So, what’s the takeaway? Coconut oil, an edible oil extracted from the meat of coconuts, is another suitable alternative to vegetable oil. This stuff can be pretty pricey, so while it works well as an equal measure substitute for vegetable oil in just about everything, you probably won’t want to use it for deep-frying unless you want to spend a fortune. Finally, avoid overheating and burning vegetable oil—this will help ensure that the taste and health benefits stay intact. Due to its strong, distinctive flavor, however, it's not the best choice for baking or for sweeter dishes, and should be used sparingly in your dish as it can easily overpower other flavors. Butter is not the best choice if you are going to be deep frying your food because … Like mayonnaise, this vegetable oil alternative is best used for baking endeavors (and not to sauté your broccoli). Don’t fret—swap in one of these alternatives and your recipe will be just as tasty (or even better). Butter may not be the healthiest substitute on this list due to its high saturated fat content, … Use a 1-to-1 ratio to substitute with avocado oil whenever vegetable oil is called for. Olive oil... Coconut oil. Flaxseed. Microsoft may earn an Affiliate Commission if you purchase something through recommended links in this article. We may earn commission from links on this page, but we only recommend products we back. Vegetable oil is safe to consume in moderate quantities, say experts. Another weird swap for vegetable oil that really works—at least when it comes to baking cakes. Why trust us? Butter. Bonus: Butter will also lend delicious flavor and richness to your recipe (especially for baked goods). Swap coconut oil in for canola or vegetable oil in equal measure when baking, frying, or sauteing. As its name suggests, vegetable oil is any oil that is derived from a vegetable. Its omnipresence might suggest otherwise, but don’t be fooled: You can definitely get by without vegetable oil. RELATED: A Definitive Ranking of the Best 8 Greek Yogurts.

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