Using Avocado Oil in your recipe is one of the healthiest options. Lots of people use it not only for cooking purposes but also for other purposes too. It has a buttery flavor and is perfect for deep frying and stir-frying. Sometimes, it’s not easy to find it at stores at cheap prices. You may use Avocado Oil substitutes instead. Substitutes work pretty well in a recipe without losing their flavor.
Before going ahead to know about Avocado Oil substitutes, you have to know about Avocado Oil.
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What is Avocado Oil Actually?
Avocado Oil is the only one that is extracted from Avocado (pulp), not from the seeds. This takes a long process to get Avocado Oil. It has a grassy, nutty flavor. The refined Avocado Oil has a high smoking point whereas a more flavored variety of Avocado Oil is obtained through a less refining process that makes it a lower smoking point oil.
Nutrient Profile of Avocado Oil:
- Calories: 124.
- Fat: 14 grams.
- Carbohydrates: 0 grams.
- Protein: 0 grams.
- Fiber: 0 grams.
- Sugars: 0 grams.
- Sodium: 1 milligram.
Health Benefits of Avocado Oil:
- Avocado Oil reduces cholesterol and improves heart health.
- It protects our bodies from chronic disease.
- Avocado Oil supports fetal health.
- It may prevent cancer.
- It may help prevent osteoporosis.
What can you substitute for Avocado Oil?
Sometimes, you don’t have the main ingredient around. As you know it’s oil, so every time our mind makes us fool that we have sufficient oil to cook and we make mistakes. It’s impossible to run through the stores in between the cooking process. In that case, it’s best to use a substitute for Avocado Oil. Here, we have a list of the best Avocado substitute for you. You can choose accordingly what you have in the kitchen/pantry right now.
1. Extra Light Olive Oil:
Olive Oil is a great replacement for Avocado Oil. Both are interchangeable in a recipe. The flavor of Extra Lite Olive Oil is close to neutral just like the Avocado Oil. Don’t get confused between Extra Light Olive Oil and Extra Virgin Olive Oil. Extra Lite Olive Oil has a low smoke point and a stronger flavor. It contains monosaturated fats which are healthy for us. Using it for cooking purposes won’t affect the flavors of other ingredients in a recipe.
2. Peanut Oil:
Peanut Oil has a high smoking point and a similar taste. The mild nutty flavor of Peanut Oil goes perfectly with Asian cuisines. It’s commonly used for stir-frying and deep-frying, but you can also use it for salads, dressings, sauces, and other similar recipes/dishes. The main pros of this oil it doesn’t affect other ingredients and does not absorb their flavor. If you are a peanut-allergic person, you can also use it in your cooking recipe because it’s refined and all the allergic substances are removed through the refining process.
3. Safflower Oil:
If you are cooking a recipe with a frying or baking method, it would be perfect to use Safflower Oil in place of Avocado Oil. Safflower Oil has one of the highest smoking points that makes it perfect for frying and baking purposes.
4. Grapeseed Oil:
Grapeseed Oil is obtained from grapes seed as you can guess from its name. It has a lower smoking point as compared to Avocado Oil. The natural flavor of Grapeseed Oil is good for recipes. you won’t notice any difference. Grapeseed has a bit different nutrition profile than Avocado Oil. It contains linolic acid and much fewer monosaturated fats than Avocado Oil.
5. Vegetable Oil:
Vegetable Oil is a great and healthy option to use instead of Avocado Oil. You can use any Vegetable Oil until it’s high in unsaturated fats. You can get both greasy and neutral textures by adding different oils together. Pure unrefined Olive and Coconut Oil is the best alternative to Avocado Oil.
6. Coconut Oil:
Coconut Oil is also a great Avocado Oil substitute. You use it for baking and medium cooking. We don’t recommend using it for higher heat and deep-frying. Using Coconut Oil in a recipe gives lots of health benefits such as reducing high blood pressure, aiding liver health, and boosting good cholesterol in the body. It has a lot of fatty acids that burn the fat and turn it into energy. You can use Coconut Oil in most dishes/recipes that call for Avocado Oil.
7. Sunflower Oil:
Sunflower Oil has similar benefits to Avocado Oil. This oil contains linoleic acid and polyunsaturated fat and monounsaturated fat. It has a high smoke point. So, you can use it for both cooking and frying purposes. Sunflower Oil is a good and healthy option for various recipes/dishes. It is perfect for all cooking methods like stir-frying, baking, sauteing, and dips recipes.
8. Ghee:
Ghee is clarified butter made by removing the milk solids. The buttery and nutty flavor of Ghee works very well with any kind of recipe that calls for Avocado Oil. It has so many health benefits. If you are on diet, don’t use it in your cooking. You can easily replace Avocado Oil with Ghee in a ratio of 1:1. You can change the quantity accordingly if you want.
9. Sesame Oil:
Sesame Oil has a nutty and toasty flavor. It is mostly used in Indian, Korean, and Chinese cuisines. There are two types of Sesame Oil cold pressed Sesame Oil and Light Sesame Oil. If you are looking for an oil substitute that stands out for high-heat cooking, using Light Sesame Oil is the best choice ever. Whereas Cold-pressed Sesame Oil is good for salads and splashed on pizza.
10. Flaxseed Oil:
Flaxseed Oil is derived from the flax plant. It is also known as linseed oil. This oil doesn’t work well with heat which means that you can’t cook your recipes/dishes using this oil. It doesn’t mean that this oil is useless. You can use Flaxseed Oil for marinades, sauces, salads, dressing, and other similar recipes/dishes.
11. Macadamia Nut Oil:
Macadamia Nut Oil is another substitute for Avocado Oil. It works pretty well for baking and frying purposes. Macadamia Nut Oil contains high unsaturated fats. You can use Macadamia Oil for Salad Dressing and for baking too. The high smoking point of this oil makes it a perfect Avocado Oil replacement.
12. Butter:
Butter is the last alternative to avocado oil on our list. Butter has its own flavor. Some have salty and some have a note of sweetness. Butter can be used in baking a recipe for frying as well because it has a very good smoke point of 350°F. This is the most common substitute that you can find in the refrigerator every time you need it.
13. Homemade Avocado Oil:
If you don’t have any replacement from the above list, you can make your own at home. You’ll be happy to know that having a few medium-sized avocados in your refrigerator, can help you out from this confusion of choosing the best substitute. All you have to need is 10 medium size avocados and some time as well as patience. These 10 avocados can produce approx 2/3 cups of avocado oil. This homemade avocado oil can save you more money. Here is how you can make your own avocado oil at home.
FAQ:-
Does Avocado Oil have MCTs?
Some of our other, favorite healthy fats include coconut oil and grass-fed butter (which contain MCTs), avocado oil, olive oil, avocados, lard, and beef tallow.
Is Avocado Oil inflammatory?
Avocado Oil has an anti-inflammatory effect and has a good source of antioxidants and Vitamin E.
Is Avocado Oil a substitute for Coconut Oil?
Coconut Oil can be swapped with Avocado Oil easily. Coconut Oil adds richness to food, especially in baking goods. You can use it in equal amounts with some recipes/dishes.
Now, you know the best Avocado Oil Substitute. You can choose according to what you have in the kitchen or you can also buy from amazon. Please! comment down below your questions, and let us know how much informative is this article for you. 🙂
