Avocado oil has gained tremendous popularity in recent years. It has become a staple in many kitchens for various cooking applications, including sautéing, salad dressings, and high-heat cooking.
However, there may be times when you run out of avocado oil or simply want to explore other options. In such cases, it's essential to find a suitable substitute that can maintain the delicate balance of flavor and health benefits that avocado oil offers. So, what type of oil is best when looking to replace your Avocado Oil?
Among the plethora of alternatives available, Extra Virgin Olive Oil emerges as the best choice due to its impressive combination of a high smoke point, heart-healthy fats/fatty acids, and versatility, not to mention it's packed with delicious flavors (dare we say, more delicious than Avocado Oil?!).
So let's explore the numerous reasons Extra Virgin Olive Oil is the best alternative to Avocado Oil, as well as a few other honorable mentions.
Avocado Oil Substitute: Choosing The Best Alternative
Extra Virgin Olive Oil: A Healthy and Versatile Option
Extra Virgin Olive Oil (EVOO) is one of the most widely used and cherished cooking oils in the Mediterranean region and beyond. It is renowned for its rich flavor, high nutritional content, and health benefits.
EVOO is obtained from the first pressing of olives, without the use of heat or chemicals, ensuring its purity and superior quality. Its composition of monounsaturated fats makes it an excellent substitute for avocado oil.
But let's explore in even more detail why Extra Virgin Olive Oil is the best substitute for Avocado Oil.
High Smoke Point for Cooking at Higher Temperatures
One of the key reasons why Extra Virgin Olive Oil makes a great substitute for avocado oil is its relatively high smoke point. While unrefined avocado oil has a smoke point of around 480°F, common EVOO has a smoke point of approximately 375°F.
However, a high-quality Extra Virgin can have an even higher smoke point. Our Sola Stella Extra Virgin Olive Oil has a smoke point of 410°F.
Although this is lower than Avocado Oil, this temperature still allows you to cook almost everything. Let's look at the ideal temperatures for certain cooking/baking:
- Average Baking Temp: 325°–350°F
- Deep Frying: 325-375°F
- Sautéing: 350-400° F
- Roasting: 375-450° F
- Grilling Medium-High Heat: 375-450°F
- Grilling High Heat/Searing: 450-500°F
Goes to show you can fry, bake, and sauté easily with EVOO, and roast and grill to Medium-High temperatures. Although it has a lower smoke point than Avocado Oil, it is still suitable for nearly everything you'd use avocado oil for.
The only thing we recommend avoiding is grilling on high heat, which is around 450-500°F, ideal for searing or cooking things well done (medium rare is the best anyways!). Also for roasting things like vegetables, opt for 400-410°F to stay within the smoke point, while keeping at high heat.
Monounsaturated Fats: A Heart-Healthy Choice
Both avocado oil and Extra Virgin Olive Oil are rich sources of monounsaturated fats, particularly oleic acid. These healthy fats have been associated with numerous health benefits, including improved heart health, reduced inflammation, and better weight management. By substituting avocado oil with EVOO, you can continue to enjoy the positive impact of monounsaturated fats on your overall well-being.
Both Have Neutral and Versatile Flavors
While avocado oil has a mild nutty flavor, Extra Virgin Olive Oil possesses its own unique fruity and grassy notes. Although the tastes are distinct, the neutral flavors of EVOO allow it to complement a wide range of dishes. Its versatility makes it an ideal choice for salad dressings, marinades, and various cuisines. Additionally, the hint of fruitiness can add an extra layer of depth to certain dishes, making it a delightful alternative to avocado oil.
At Texas Hill Country Olive Co., our Extra Virgin Olives Oils have completely different flavor profiles, so you can choose based on what sounds best. Here are a few of our best sellers, and their flavor profiles:
- Sola Stella Extra Virgin Olive Oil: Delicate, smooth, buttery
- Terra Verde Extra Virgin Olive Oil: Medium, fruity, earthy
- Texas Miller's Blend Extra Virgin Olive Oil: Robust, peppery, strong
Health Benefits of Extra Virgin Olive Oil
Numerous studies have highlighted the health benefits of including Extra Virgin Olive Oil in your diet. Some people even take shots of it daily! It is rich in antioxidants and vitamin E, which contribute to improved heart health and support a robust immune system. EVOO also contains anti-inflammatory properties, which can aid in reducing the risk of chronic diseases and support weight loss efforts.
Other Viable Avocado Oil Substitutes
While Extra Virgin Olive Oil stands out as the best option, there are other viable alternatives worth considering if you don't have EVOO or Avocado Oil and can't run to the store. Here are some of the best substitutes (but none hold a candle to EVOO...):
- Coconut Oil: Known for its high smoking point and buttery flavor, coconut oil can be used in some high-heat cooking applications and is a good option. However, its strong taste may not suit all dishes.
- Grapeseed Oil: With a higher smoke point than EVOO, grapeseed oil is good substitute oil for high-heat cooking methods. It has a neutral taste and is rich in polyunsaturated fats. However, it is lacking in flavor.
- Peanut Oil: Ideal for deep frying due to its high smoke point, peanut oil can impart a nutty flavor to dishes. However, its strong taste may not suit all dishes and due to the high amount of peanut allergies, we recommend avoiding it when cooking for large groups.
- Sunflower Oil: Another option with a high smoke point and neutral taste, sunflower oil is a versatile choice for various cooking techniques, however, it is also lacking in flavor.
- Canola Oil: With a neutral flavor and a high smoke point, canola oil is a popular substitute in many kitchens. However, it is lacking in health benefits that you get from other oils.
- Sesame Oil: Often used in Asian cuisine, sesame oil has a unique nutty flavor and is best utilized as a finishing oil due to its low smoke point.
Start Substituting Your Avocado Oil with EVOO!
When searching for the best avocado oil substitute, Extra Virgin Olive Oil emerges as the top choice due to its high smoke point, monounsaturated fats, and versatile use in various culinary applications.
Its health benefits, neutral taste, and ability to withstand higher cooking temperatures make it a reliable and nutritious option for your kitchen. While there are several other alternatives available, EVOO's well-rounded qualities and compatibility with a wide range of dishes make it the perfect choice for those seeking a healthy and flavorful alternative to avocado oil.