All About Oil
Your complete guide to oil - discover how to store it properly, identify when it's gone bad, and find the best substitutes for your recipes.
Best Substitutes for Oil
Don't have oil? Try these alternatives in your recipes.
Alternatives for sautéing, frying, roasting, or preventing sticking.
Vegetable Broth or Water
Use 1-2 tablespoons at a time, adding more as needed. ratio
Excellent for 'water sautéing' or deglazing a pan, significantly reducing fat content. Best for cooking vegetables or lean proteins over medium heat to prevent sticking.
Cooking Spray
Use as directed to lightly coat surfaces. ratio
Provides a non-stick surface with minimal fat. Ideal for light sautéing, grilling, or baking to prevent food from sticking to pans.
Ghee or Clarified Butter
1:1. ratio
Has a high smoke point and a rich, nutty flavor. Excellent for sautéing, roasting, and pan-frying. It's dairy-free as milk solids have been removed.
Avocado Oil
1:1. ratio
Features a very high smoke point and a neutral flavor, making it versatile for high-heat cooking like frying, roasting, and grilling. A healthy monounsaturated fat.
Unsalted Butter
1:1. ratio
Adds rich flavor and helps with browning. Has a lower smoke point than many oils, so best used for medium-heat cooking or finishing dishes. Can burn easily if used at high heat.
Compliant alternatives for the Paleo diet, focusing on minimally processed, natural fats.
Ghee or Clarified Butter
1:1. ratio
Considered Paleo as milk solids (lactose and casein) are removed. It has a high smoke point and a rich, buttery flavor, suitable for all cooking and baking.
Avocado Oil
1:1. ratio
A highly versatile Paleo-friendly oil with a neutral flavor and very high smoke point, making it excellent for all types of cooking, baking, and salad dressings.
Coconut Oil (virgin or refined)
1:1. ratio
A popular Paleo fat, great for cooking and baking. Virgin coconut oil retains a coconut flavor, while refined is flavorless and has a higher smoke point.
Extra Virgin Olive Oil (EVOO)
1:1. ratio
Best for dressings, marinades, and low-heat cooking. While Paleo-friendly, its lower smoke point makes it unsuitable for high-heat frying or roasting to preserve its delicate flavor and beneficial compounds.
Lard or Tallow (from pastured animals)
1:1. ratio
Traditional, rendered animal fats from grass-fed/pastured sources are excellent Paleo options for high-heat cooking, roasting, and adding richness to dishes. Look for quality sources.
Common all-purpose substitutions, often used to reduce fat or add moisture and flavor.
Unsweetened Applesauce
Use 1:1 for up to half the oil, or 3/4 amount of applesauce for 1 part oil. Adjust other liquids as needed. ratio
Reduces fat and calories, adds moisture and a slight sweetness. Best for baked goods like muffins, cakes, and quick breads. Can make items denser.
Mashed Ripe Banana
Use 1:1 for up to half the oil. Adjust other liquids as needed. ratio
Adds moisture, natural sweetness, and a distinct banana flavor. Excellent for muffins, quick breads, and pancakes where banana flavor is welcome.
Pureed Avocado
Use 1:1 for up to half the oil. ratio
Adds richness, moisture, and healthy fats while being neutral in flavor (if ripe). Great for brownies, dense cakes, and chocolate recipes where its green hue won't be noticeable.
Plain Yogurt (full-fat or low-fat, dairy or non-dairy)
Use 1:1. ratio
Adds moisture and can contribute to a tender crumb. May add a slight tang. Good for muffins and cakes. Choose a dairy-free option if needed.
Pumpkin Puree
Use 1:1 for up to half the oil. ratio
Adds moisture and a very mild, earthy flavor. Can add a slight orange color to baked goods. Best for muffins, quick breads, and spiced desserts.
Substitutions specifically tailored for maintaining moisture, texture, and leavening in baked goods.
Unsweetened Applesauce
Use 1:1 for up to half the oil, or 3/4 amount of applesauce for 1 part oil. Adjust other liquids as needed. ratio
Excellent for reducing fat and adding moisture. Can make baked goods slightly denser or less crispy. May require slight adjustments to baking time.
Mashed Ripe Banana
Use 1:1 for up to half the oil. ratio
Provides moisture and sweetness, along with banana flavor. Ideal for muffins, quick breads, and items where banana is a complementary flavor.
Melted Butter or Margarine
1:1. ratio
A direct fat replacement that provides similar texture and richness. Butter adds a distinct flavor and can lead to crispier edges; margarine is a good dairy-free alternative.
Pureed Avocado
Use 1:1 for up to half the oil. ratio
Adds healthy fats, richness, and moisture. Best in dense baked goods like brownies or chocolate cakes, as its flavor is very mild when ripe.
Plain Yogurt (full-fat or low-fat, dairy or non-dairy)
1:1. ratio
Contributes moisture and can help activate leavening agents, leading to a tender crumb. May add a subtle tang. Choose unsweetened varieties.
Low-carb alternatives that are high in healthy fats, suitable for a ketogenic diet.
Ghee or Clarified Butter
1:1. ratio
A pure fat with a high smoke point and a delicious nutty flavor. Excellent for all forms of keto cooking and baking.
Avocado Oil
1:1. ratio
A staple in keto diets due to its high monounsaturated fat content, neutral flavor, and very high smoke point. Ideal for cooking, dressings, and marinades.
Coconut Oil (virgin or refined)
1:1. ratio
Rich in MCTs (medium-chain triglycerides), which are beneficial for ketosis. Virgin coconut oil has a distinct coconut flavor, while refined is more neutral for versatile cooking and baking.
Lard or Tallow (from pastured animals)
1:1. ratio
Traditional animal fats with high smoke points, perfect for frying, roasting, and adding rich flavor to savory dishes. Ensure it's from quality, pastured sources for best nutrition.
MCT Oil
Use according to recipe or dietary needs (typically 1-2 tbsp). Not ideal for high-heat cooking. ratio
A concentrated source of medium-chain triglycerides, easily converted to ketones. Best for dressings, smoothies, or 'bulletproof' coffee, rather than cooking due to its low smoke point.