Many recipes call for common ingredients that some people cannot or prefer not to use, like vegetable oil. Unfortunately, this oil can be a pretty crucial ingredient in some recipes. Luckily, plenty of vegetable oil substitutes will also do the trick. Each substitute works best in different contexts, so the right choice depends on multiple factors, primarily: the heat level required for a recipe, whether the recipe is sweet or savory, or the desired flavor and texture.

Takeaways New Hide ▲

Butter adds rich

flavor and tenderness

to baked goods

Avocado oil suits

high-heat cooking with

a neutral, mild flavor

Applesauce or yogurt

are lower-fat baking

oil alternatives for pets

Coconut oil offers

stability and mild

sweetness for frying

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Here are some good substitutes for vegetable oil in cooking, along with why they work and what they are best used for.

Olive Oil

Olive oil is a great vegetable oil substitute that works best for sautéing, roasting, and dressings. It’s rich in monounsaturated fats, which are heart-healthy, and adds depth of flavor, especially when using extra virgin olive oil. Additionally, olive oil withstands moderate heat, though regular olive oil has a higher smoke point than extra virgin olive oil.

When cooking with olive oil instead of vegetable oil, keep in mind that it may alter the flavor slightly, especially in baking.

Coconut Oil

Coconut oil is a vegetable oil substitute that works best for baking, frying and sautéing. It is solid at room temperature but melts when heated. Coconut oil is also high in saturated fats and stable at high temperatures. Additionally, it adds a subtle coconut flavor, though refined coconut oil is more neutral, making it excellent for recipes improved by a slight coconut aroma.

Butter or Ghee

Use butter or ghee in place of vegetable oil for baking, sautéing and low-to-medium heat frying. Ghee (clarified butter) has a high smoke point (~485°F), but butter has a lower smoke point than ghee. Both add a rich, savory flavor and contain natural milk solids that enhance browning.

Avocado Oil

Use avocado oil in place of vegetable oil for grilling, roasting, frying, and baking. It works well due to its very high smoke point (~520°F) and neutral to mild flavor. Additionally, it is high in heart-healthy monounsaturated fats, making it an excellent all-purpose substitute.

Canola Oil

Canola oil is great for frying, baking, and general cooking when you need a vegetable oil substitute. It is very similar to vegetable oil in taste and texture. In fact, it is often confused with “vegetable oil” because they’re used interchangeably. However, canola oil has a high smoke point (~400°F) and a mild flavor that doesn’t affect the recipe’s taste.

Sunflower Oil

Use sunflower oil as a substitute for recipes that involve frying, baking, or salad dressings. It’s great to use as it has a mild taste, light texture, and high smoke point (~440°F). Sunflower oil is also high in vitamin E.

Peanut Oil

Those without peanut allergies can use peanut oil as a vegetable oil substitute, especially when deep frying or stir-frying. Peanut oil works well as it has a high smoke point (~450°F) and brings a nutty flavor (complements many Asian dishes). It is also stable at high heat.

Applesauce (For Baking Only)

If you aren’t a baker, this vegetable oil substitute may surprise you. However, applesauce can be used for baking things like muffins, cakes, or quick breads. This is because apple sauce is moisture-retaining and low-fat. Additionally, it works well in sweet recipes as it adds a slight sweetness with fewer calories. When using applesauce as a substitute for vegetable oil, use a 1:1 swap, but consider reducing the sugar in the recipe.

Mashed Banana (For Baking Only)

Mashed banana can be a vegetable oil substitute for baking, as it acts as a binder and adds moisture. It is also naturally sweet and can reduce the amount of sugar needed for the recipe. This makes it a great substitute in muffins, pancakes, or brownies. Tip: Use about ½ cup mashed banana per 1 cup of oil; results will be denser and sweeter.

Greek Yogurt (For Baking Only)

Another baking-specific vegetable oil substitute is Greek yogurt, which can be used in muffins, cakes, and pancakes. Greek yogurt adds moisture and protein, creates a tangy, rich texture, and can reduce fat content in recipes.

Silken Tofu (For Baking and Light Sautéing)

Use silken tofu for Vegan or egg-free baking (or and light sautéing). It works as it is high in protein and moisture, and creates a creamy texture in baked goods. It also adds a Mild flavor that takes on other flavors well.

Mashed Avocado (For Baking and Sautéing)

You can use mashed avocado as a vegetable oil substitute for baking, especially brownies, muffins, or sautéing at moderate heat. Using mashed avocado adds richness and healthy fats as well as a subtle flavor and creamy texture. It is also high in monounsaturated fat, like olive oil.

Nut and Seed Oils (e.g., Walnut, Flaxseed, Sesame)

Use nut and seed oils in place of vegetable oil for dressings, drizzling, and low-heat sautéing. These oils add unique, nutty, or earthy flavors and are rich in healthy fats and antioxidants. However, be cautious that they have low smoke points and are not suitable for high-heat cooking.

Animal Fats (Lard, Tallow, Duck Fat)

Animal fats can be used instead of vegetable oil for traditional cooking, frying, or roasting vegetables. They are especially excellent for frying and roasting. Animal fats add deep, savory flavor, and they have high smoke points and heat stability.

Why Substitute Vegetable Oil?

Substituting vegetable oil is often preferred for a few key reasons, which vary depending on the health, dietary, or culinary goals. Here’s why people commonly look for alternatives.

• Highly processed: Many vegetable oils (like soybean, corn, or cottonseed oil) are bleached and refined with chemical solvents, which some people prefer to avoid.
• Natural or Whole-Food Preferences: Some people prefer using less refined, more “whole” oils or fat sources, like Cold-pressed olive oil, grass-fed butter, ghee, or coconut oil with minimal processing.
• High in omega-6 fatty acids: Excess omega-6 (without enough omega-3) can promote inflammation in the body.
• Trans fats: Though mostly removed in modern processing, some vegetable oils may still contain small amounts of trans fats due to hydrogenation.
• Allergies or sensitivities: Some individuals are allergic to specific oils or seeds.
• Low-fat diets: Substitutes like applesauce or yogurt offer reduced-fat options for baking.
• Flavor control: Vegetable oil is neutral, but some recipes benefit from richer or more distinctive flavors, like olive oil or butter.
• Texture in baking: Different fats affect moisture, crumb, and rise in baked goods.
• High-heat cooking: Some substitutes (like avocado or peanut oil) have a higher smoke point, making them better for frying or grilling.
• Environmental or Ethical Reasons: Industrial vegetable oil production, especially palm and soybean oil, can contribute to deforestation, habitat destruction, and other unsustainable agricultural practices. For this reason, some consciously choose not to use it. Choosing alternatives like olive oil, avocado oil, or sustainably sourced coconut oil can align with environmentally conscious values.

Frequently Asked Questions

What is a substitute for vegetable oil in brownies?

Brownies benefit from rich, moist fats. Try these:

1. Butter (melted)

Ratio: 1:1 replacement

Melted butter adds rich flavor and a slightly denser, fudgier texture

2. Coconut Oil (melted)

Ratio: 1:1

Coconut oil adds subtle sweetness and keeps brownies moist. Use refined coconut oil for a neutral flavor.

What is a substitute for vegetable oil in cake mix?

Cakes need a light, moist texture. These work well:

1. Butter (melted)

Ratio: 1:1

Melted butter adds rich flavor and a slightly denser crumb. Tip: Let the butter cool before mixing it with eggs.

2. Canola or Olive Oil (light-tasting)

Ratio: 1:1

Similar fat content; olive oil may add mild flavor (best for citrus or spice cakes)