Avocado oil is a versatile oil used in dressings, salads, fried dishes, and many recipes. It has a high smoking point, perfect for stir-frying, sauteing, roasting, and deep-frying. Best of all, it’s healthy.
You can get this oil in varying levels of refinement. However, you have to get the less refined versions if you are after the strongest avocado flavor. Unfortunately for budget-constrained cooks, avocado oil may be a bit expensive at times and difficult to find.
Among the best avocado oil substitutes include the following:
- Extra Virgin Olive Oil
- Extra light olive Oil
- Macadamia Nut Oil
- Grapeseed Oil
- Coconut Oil
- Sesame Oil
- Peanut Oil
So what do you do when a recipe calls for avocado oil, but you don’t have it? Don’t fret. You have a lot to choose from when it comes to the other oils you can use to attain the same buttery flavor that avocado oil is known for.
16 Best Substitute for Avocado Oil
Extra Virgin Olive Oil
The flavor of extra virgin olive oil complements most recipes that require avocado oil. You can drizzle it on gazpacho, hummus, or salads. You can use a 1:1 ratio in making the substitution.
However, this oil has a lower smoking point than avocado oil. It’s not advisable to use in cooking that requires heat.
Extra Light Olive Oil
This oil is milder and paler than extra virgin olive oil. It also has a higher smoking point than the latter.
So you can use it as a substitute for avocado oil in recipes that require heating. This oil has monounsaturated fats and is healthy.
Additionally, it won’t affect the flavors of what you are whipping up. It has a neutral taste, which comes quite close to avocado oil.
Macadamia Nut Oil
This is another healthy oil that contains high levels of unsaturated fats. It makes a good substitute for avocado oil.
However, macadamia nut oil is not easy to find and may be priced higher than the other options on this list. It is similar to avocado oil in many ways and gives off the same buttery taste.
You can use the same amount of this oil as the required avocado oil when doing the substitution.
This oil has a high smoke point and can withstand cooking methods in high temperatures. You can use the oil in frying, sauteing, and roasting, and it also makes a good flavor as a salad drizzling.
Grapeseed Oil
Although not as high as avocado oil, grapeseed oil has a high smoking point. Still, you can use it in recipes that require high temperatures, including roasting, sauteing, deep-frying, and frying.
Typically, you can use a 1:1 ratio when making the substitution. However, you can adjust the amount you add according to your preference.
Additionally, you can use this oil on cold recipes, including salads and dressings. Grapeseed oil has a subtle flavor, so you will hardly notice its difference from the taste of avocado oil.
It will give any recipe the taste you are aiming for and won’t overpower your dish’s other ingredients.
Coconut Oil
Another oil that has many similarities to avocado oil is coconut oil. Most cooks use equal portions of the oils when making the substitution.
This oil is healthy and loaded with fatty acids. It helps the body in burning fat and converts it into energy.
The oil has an earthy and subtle flavor close to the taste of avocado oil. So you can use it in many recipes that require the other oil.
However, coconut oil has a lower smoking point than avocado oil. It is best to use it for medium-heat cooking and baking.
Sesame Oil
Sesame oil is another good choice as a substitute for avocado oil. You can use it in many recipes, including those that require high temperatures to cook.
Moreover, you can use the same amount of this oil as the required avocado oil. Still, you are free to adjust how much or how little you will use based on your preference.
This oil comes in two kinds: cold-pressed and light sesame oil. You can use any of these two in your recipes.
However, cold-pressed sesame oil makes a great addition to pizza and salads. The oil has a nutty flavor, which makes it popular in cuisines, such as Korean, Indian, and Chinese.
Peanut Oil
Peanut oil is an ideal substitute for avocado oil because the two oils have similar tastes. However, you may want to use it in moderation since it contains higher doses of saturated fat than avocado oil.
Still, it doesn’t mean that peanut oil is not healthy. It also contains healthy fats, plus it is loaded with vitamin E.
Moreover, the oil has a high smoking point. So you can use it for frying, deep-frying, sauteing, and roasting.
Its mild nutty flavor makes it popular in many Asian dishes. You can also use peanut oil in sauces, dressing, and salads.
The oil has neutral flavors that do not change even when heated. It won’t overpower the taste of the other ingredients in your dish.
Ghee
Ghee, popular in Indian cuisines, is a kind of clarified butter. It is made from cow’s butter, gradually heated and strained until free of milk solids.
Without the milk solids and water, ghee is more of a fat concentrate than butter. Its nutty flavor makes it a good substitute for avocado oil.
You can use a 1:1 ratio when making the substitution. However, you are free to adjust the oil’s amount, depending on what you’re cooking.
Flaxseed Oil
This oil derived from flax seeds is also called linseed oil or flax oil. This natural oil is loaded with alpha-linolenic acid (ALA), an essential omega-3 fatty acid.
It makes a good substitute for avocado oil, but not in all recipes. The reason for this is that flaxseed oil has a low smoking point.
So you can’t use this oil in cooking dishes at high temperatures. However, it makes a great addition to dressing, salads, sauces, marinades, or poured over grilled veggies and meat.
Sunflower Oil
Aside from cooking, sunflower oil is known for its medicinal properties. It is loaded with monounsaturated fat, polyunsaturated fat, and linoleic acid. Plus, it is also good for the heart.
It has a similar taste and flavors as avocado oil. Additionally, the oil has a high smoking point, making it ideal for preparing most dishes.
You can use sunflower oil in roasting, frying, sauteing, and baking. It has nutty flavors, like avocado oil, that will complement the other ingredients in your dish.
Vegetable Oil
If you don’t have time to run to the store to buy avocado oil, you can use any vegetable oil available in your pantry. It has a high smoking point, so you can use it in cooking dishes at high temperatures.
Aside from being a staple in most kitchens, vegetable oil is also cheaper. Moreover, it has a long shelf-life, and it won’t spoil easily.
The oil won’t overpower the other ingredients in your dishes due to its neutral flavor. You will notice the difference when you use it as a substitute for avocado oil, but it’s only slight. Some people may not even notice the difference.
Butter
This dairy product has a smoke point up to 350 degrees F, making it ideal for sauteing and baking. You can use the 1:1 ratio when substituting avocado oil with butter.
However, you are free to adjust the butter’s quantity since it has a tinge of sweetness. This is why it makes a perfect addition to baked desserts.
Butter is soft, rich, and creamy. It will also last longer when you place it in a butter keeper and store it in the fridge.
Canola Oil
This healthy cooking oil has low levels of saturated fat. It’s less greasy, lighter, and has a better texture than the more common vegetable oils.
It has a high smoking point, so you can use it in roasting, sauteing, frying, and deep-frying. It has similar flavors and tastes to avocado oil, so you won’t notice the difference when adding canola to your dishes.
Moreover, canola oil has a light and neutral taste. So even if you accidentally added more than what’s required, your dish will still taste the same.
Safflower oil
This oil has a high smoking point, which you can use in baking or frying. It has one of the highest smoking points among the many oils on the list.
Additionally, it has a neutral flavor, so you can use it in many recipes that require avocado oil.
Tahini Paste
The last on the list is tahini paste. It’s a healthier substitute for avocado oil since it is free from saturated fats and has low-fat content.
However, tahini paste has a strong flavor. So it is recommended to use half of the required amount of avocado oil when making the substitution.
You can also add a bit of water to the paste to make it thinner. Its intense flavor will add thickness and creaminess to salad dressings.
Homemade Avocado Oil
First of all, if you want to make homemade avocado oil, prepare yourself for a tedious task. However, this is the best choice for those who want the authentic avocado flavor in their dishes.
What Do You Need
- 10 medium-sized avocados
- Parchment paper
- Food Dehydrator
- Muslin cloth
Step By Step Guide
- To begin with, you will need 10 medium-sized avocados to make 2/3 cup of the oil.
- Mash avocado meat into a paste.
- Once smooth, thinly spread the paste in a tray lined with parchment paper.
- Then, let the paste dry but make sure that you don’t expose it directly to the sun. You can use a dehydrator set at 104 degrees F for faster results.
- You have to mix and spread the paste twice a day until it’s still slightly oily but no longer sticks to the spoon.
- Transfer the paste to a muslin cloth, and hand squeeze to get the oil. Consequently, you can also leave it and allow the oil to drain naturally.
- Keep the oil in an airtight container, and it will last for months up to a year.