7 Healthy Substitutes for Avocado Oil & How to Use Them

Avocado oil has become a popular choice in kitchens worldwide due to its mild flavor and high smoke point. But what if you run out or need an alternative for a recipe? Choosing the right substitute depends on your cooking method and desired flavor profile.

This guide highlights the best substitutes for avocado oil, with practical tips for using them in your dishes.

Why Look for an Avocado Oil Substitute?

Avocado oil is popular for many reasons:

• High Smoke Point – Great for frying and roasting.
• Nutritional Benefits – Packed with healthy fats and vitamin E.
• Mild Flavor – Works well in both cooking and dressings.

However, you might need a substitute due to availability, cost, or dietary choices. No worries! The options below will keep your meals tasty and nutritious.

Top Substitutes for Avocado Oil

Here’s a breakdown of substitutes you can try based on their characteristics and uses.

1. Olive Oil

Olive oil is a widely admired alternative for its heart-healthy properties and mild taste. Depending on the type (extra virgin or regular), it pairs well with most recipes.

Why Use Olive Oil?

• Healthy Choice – Packed with antioxidants and good for the heart.
• Versatile for Cooking – Great for sautéing, roasting, and baking.
• Rich Flavor – Adds a mild, fruity, and slightly peppery taste.

Best for:

• Dressings and marinades.
• Low to medium-heat cooking.

Smoke Point:

• Extra Virgin (320°F)
• Light Olive Oil (465°F)

Pro tip: For frying, stick to light olive oil as it can withstand higher temperatures.

2. Coconut Oil

Coconut oil offers a distinct sweet flavor, making it ideal for baking and sautéing. It’s also packed with healthy fats.

Why Choose Coconut Oil?

• Health Benefits – Contains MCTs that support metabolism and weight management.
• Cooking Uses – With a high smoke point, it’s ideal for frying and baking.
• Flavor – Adds a subtle coconut taste, perfect for baked goods and tropical dishes.

Best for:

• Baking cakes or cookies.
• Stir-frying vegetables.

Smoke Point:

• Refined (400°F)
• Virgin (350°F)

Pro tip: Use refined coconut oil to avoid the coconut aroma.

3. Canola Oil

If you’re looking for a neutral, budget-friendly substitute for avocado oil, canola oil is a great choice. It’s a versatile oil with a high smoke point, making it ideal for high-heat cooking.

Why Choose Canola Oil?

• Health Benefits – Low in saturated fat and high in omega-3s, which may help lower cholesterol.
• Cooking Uses – Ideal for frying, grilling, and roasting due to its high smoke point.
• Flavor – Has a mild taste that won’t change the flavor of your dishes.

Best for:

• Frying, sautéing, grilling and roasting.
• Everyday cooking.

Smoke Point: 400°F

Pro tip: Use canola oil for large-quantity frying, as it is cost-effective.

4. Grapeseed Oil

Light and versatile, grapeseed oil is a neutral option, when you don’t want the oil to overpower your dish’s flavor.

Why Choose Grapeseed Oil?

• Health Benefits – High in vitamin E, which supports healthy skin and immunity.
• Cooking Uses – Perfect for stir-frying, searing, and grilling with its high smoke point.
• Flavor – Has a mild, slightly nutty taste that lets other ingredients stand out.

Best for:

• High-heat cooking. Stir-frying, pan-frying, and roasting
• Salad dressings.

Smoke Point: 420°F

Pro tip: Grapeseed oil is an excellent choice for frying due to its high smoke point and neutral flavor.

5. Sunflower Oil

Sunflower oil works well with recipes requiring a mild taste. Its high vitamin E content adds a nutritional boost.

Why Choose Sunflower Oil?

• Health Benefits – High in vitamin E and lower in saturated fat than many oils.
• Cooking Uses – Great for frying, grilling, and deep frying due to its high smoke point.
• Flavor – Has a mild taste that won’t overpower your dishes.

Best for: Frying, grilling, sautéing, and baking.

Smoke Point: 450°F

Pro tip: Choose high-oleic sunflower oil for better stability when frying.

6. Sesame Oil

Sesame oil adds a deep, nutty essence to various dishes. It’s particularly popular in Asian cuisine.

Why Choose Sesame Oil?

• Health Benefits – Contains antioxidants and healthy fats.
• Cooking Uses – Great for finishing stir-fries, dipping sauces, and marinades.
• Flavor – Offers a distinct nutty taste that enhances your dishes.

Best for:

• Finishing stir-fry dishes.
• Dipping sauces and marinades.

Smoke Point:

• Light Sesame Oil (410°F)
• Toasted Sesame Oil (350°F)

Pro tip: Use toasted sesame oil for flavoring, not cooking, as it has a lower smoke point.

7. Peanut Oil

Known for its subtle nutty taste, peanut oil is frequently used for frying and stir-frying.

Best for:

• Deep frying.
• Stir-fries and Asian dishes.

Smoke Point: 450°F

Pro tip: Opt for refined peanut oil, especially if cooking at high temperatures.

Comparison of Oil Substitutes

Here’s a handy comparison to help you decide which oil suits your needs:

Oil	Flavor	Best For	Smoke Point
Olive Oil	Mild to Fruity	Low to medium-heat cooking	320°F-465°F
Coconut Oil	Sweet, Nutty	Baking, sautéing	350°F-400°F
Grapeseed Oil	Neutral	High-heat cooking, dressings	420°F
Canola Oil	Neutral	Everyday cooking, frying	400°F
Sunflower Oil	Neutral	Frying, baking	450°F
Sesame Oil	Nutty	Asian dishes, flavoring	350°F-410°F
Peanut Oil	Lightly Nutty	Deep frying	450°F

 

Choosing the Right Substitute

To select the perfect substitute for avocado oil, ask yourself:

• What flavor am I looking for? For a neutral profile, opt for grapeseed or vegetable oil. For something bolder, try toasted sesame or coconut oil.
• What is the cooking method? Use oils with a high smoke point for frying or roasting. For dressings, olive or sunflower oil works well.
• What’s the dish type? Peanut oil for stir-fries, coconut oil for baked goods, and olive oil for Italian-inspired recipes.

How to Use Each Substitute for Avocado Oil

It’s easy to swap avocado oil with one of the alternatives listed above. Just keep in mind the flavor profiles and smoke points of the oils to ensure your dish turns out as planned.

In Stir-Fries

For stir-fries, you’ll want a high smoke point oil. Canola oil, grapeseed oil, and sunflower oil are excellent options since they won’t break down at high temperatures.

In Baking

If you’re baking a cake or muffins, try using coconut oil or olive oil. These oils add moisture and richness to baked goods. Just be aware that coconut oil can impart a mild coconut flavor, which may or may not complement your recipe.

In Dressings and Sauces

For dressings or sauces, olive oil is a classic choice. Its robust flavor pairs well with vinegar and herbs, providing a fresh, peppery taste.

See Also – What Are the Best Substitutes for Canola Oil? 7 Healthy Options

Final Thoughts

Finding the right substitute for avocado oil depends on what you’re cooking, your taste preferences, and your health goals. If you need a neutral, high-heat oil for frying, go for canola or sunflower oil. For a rich flavor in baked goods, coconut oil could be your best bet. Meanwhile, olive oil is an excellent all-around alternative, perfect for dressings, sautéing, and roasting.

Experiment with different oils to find the one that best suits your culinary needs. Whether you’re trying to switch up flavors or simply don’t have avocado oil on hand, these substitutes are healthy, versatile, and easy to use.