If you have realized that you no longer have vegetable oil in your kitchen, do not fret anymore. Fortunately, there are many healthy ingredients available that you can use as vegetable oil substitute depending on the food that you want to prepare.
Vegetable oils come from seeds like olive, sallflower, corn, soybean, rapeseed, peanuts, palm nuts, and more. These oils contain 100 percent fat that remains liquid even in low temperatures. Vegetable oils are commonly used for baking to improve the texture of the food. It is also used for frying or additional flavor in many dishes.
Best Vegetable Oil Substitute in Baking, Frying, Roasting, and More
There are many options that you can use as vegetable oil substitute. These alternatives can also provide you numerous health benefits without ruining your dishes. After completely understanding how vegetable oils affect your meals, you can incorporate an alternative in your everyday meals.
1. Olive Oil
One of the healthiest oils that you can use in many recipes is olive oil. Since this oil is heavier than vegetable oil, it is a perfect substitute for frying. Olive oil is extracted from olive fruits and contains healthy monounsaturated fats. Using this oil can also reduce your risk of developing heart problems. It is packed with potent antioxidants that can combat against serious diseases.
Olive oil also contains anti-inflammatory properties that can reduce the inflammation caused by various health conditions. Studies have also shown that it can help in preventing stroke. It also improves the lining of the blood vessels and prevents blood clotting. High consumption of this oil is also not associated with obesity or weight gain. It may also reduce the risk of diabetes type 2.
Here are some ways to use olive oil:
- Mix it into salad dressing or simply drizzle it over salad
- Use it for marinating fish, meat, vegetables, or poultry.
- Drizzle it over cooked vegetables or pasta.
- You can use it for bread instead of margarine or butter.
- Add a little amount of olive oil on toast bread for appetizer.
People who are suffering from rheumatoid arthritis can also benefit from olive oil. It appears to be more beneficial with fish oil.
2. Sesame Oil
Another healthy vegetable oil substitute is sesame oil. It is commonly used in Asian cuisines. You will be amazed by its nutty flavor that can complement well in your dishes. It is best used for cooking beef and frying dishes. However, you might not want to use this for baking as it may change the taste of your pastries. But it still depends on however you like it.
Sesame oil is loaded with unsaturated fats which may lower the risk of heart ailments. It is also rich in iron, calcium, zinc, copper, and magnesium that can help in treating rheumatoid arthritis. This oil can also help in increasing the production of red blood cells, improving metabolism as well as blood circulation. Sesame oil can also reduce stress levels and treat depression.
Here are some ways to use sesame oil:
- You can use it directly for replacing other cooking oils.
- Use it for frying food. You can also use sesame oil for stir-fry.
- Adding sesame oil for grilled foods can improve the flavor while making the food’s surface glow.
- You can make your stewed food more delicious by adding sesame oil.
- Marinating ingredients with this oil can improve the flavor.
- Use it as salad dressing.
Applesauce contains no fats and only few calories, making it a healthy vegetable oil substitute. You can eat this alone or use it as substitute for baking muffins, cookies, cakes, and other pastries. It is naturally sweet and moist so you can reduce the amount of sugar in your baked goods. You can use applesauce instead of butter, oil, or any liquid fat. This ingredient will also increase the amount of fiber in your food.
Apples provide phytochemicals, including chlorogenic acid, quercetin, catechin, and phloridzin, which are antioxidants that protect the cells from damages. These phytochemicals may also lower the risk for heart diseases, diabetes, asthma, cancer, and Alzheimer’s disease.
Here are some ways to use applesauce:
- You can lighten the calories of your baked treats with apple sauce.
- Make a tasty glaze for roasted meats with applesauce on the surface.
- Add some applesauce on your morning oatmeal.
- You can consume applesauce alone as a dessert or snack.
4. Coconut Oil
Another great vegetable oil substitute is coconut oil. It is rich in essential vitamins, minerals, and fiber. This oil also helps in boosting the immune system, balancing hormones, controlling blood sugar, and reducing LDL cholesterol level. Including this in your diet may also aid weight loss. You can use this oil for baking, as salad dressings, beverages, smoothies, and more. If you want to substitute coconut oil for butter, just use 25% less oil as this oil is almost pure fat.
Here are some ways to use coconut oil:
- Replace butter with coconut oil for baking pastries.
- It is a perfect vegetable oil substitute for sautéing, frying, roasting, and baking.
- Add some coconut oil over lobster, popcorn, and other foods for flavor.
- Use it as main ingredient for vegan frosting.
While coconut oil is cholesterol free, keep in mind that it still contains a lot of saturated fats that can affect your health. Also, make sure that the other ingredients are in room temperature to prevent coconut oil from becoming solid. This oil can be hard as a rock during winter months and it will melt at 76 degrees Fahrenheit.
5. Low-Fat Yogurt
If you are looking for a healthy substitute for vegetable oil in baking, one of the healthy alternatives is low-fat yogurt. This milk-based food contains live and active cultures, also known as probiotics or good bacteria. Probiotic literally means “for life” and consuming this in adequate amounts provides numerous health benefits.
Here are some ways to use low-fat yogurt:
- Use one cup of yogurt with lemon juice for marinating chicken.
- Add yogurt on whole-grain cereal, berries, or granola.
- Great dip with garlic, cucumber, and other herbs.
- Use low-fat yogurt as salad dressing for potatoes, chicken, or tuna.
- Add yogurt on the surface of baked potatoes.
- Put some yogurt in stews, stroganoffs, and chilies.
Including yogurt as one of your ingredients may prevent osteoporosis due to its vitamin D and calcium content. It may also lower the risk of high blood pressure while helping your gut. The active cultures may help in preventing or treating diarrhea, inflammatory bowel disease, lactose intolerance, H. plyori infection, colon cancer, and more.
6. Canola Oil
Another excellent and healthy vegetable oil substitute is canola oil. It contains essential omega-3 fatty acid that can protect the heart against diseases and lower the levels of bad cholesterol. The linoleic acid in canola oil is also vital for brain. Canola does not contain cholesterol, and it is a great source of vitamin E.
Canola oil is commonly used in many food products, such as salad dressing, margarine, and mayonnaise. It is also recommended for cooking due to its low levels of saturated fat. However, too much of anything is not good for the body and the same goes for canola oil.
Here are some ways to use canola oil:
- It can be used as cooking oil for stir-frying, grilling, baking, and sautéing.
- Use it for coating pans when baking.
- Great alternative for butter and margarine in recipes.
- Canola oil can be used as marinade, sauces, or salad dressings.
Butter is also a great vegetable oil substitute. It acts like oil when cooking different dishes and it provides a delicious flavor. Heating up butter creates a fatty lipid composition that is the same as the composition of most oils. In moderate amounts, butter can be beneficial to your health.
Butter is rich in fat-soluble vitamins, such as vitamins A, E, and K2. It can also increase good cholesterol with its saturated fat content. Compared to margarine, butter can reduce the risk of heart attack. It can also lower the risk of obesity when consumed in moderate amounts.
Here are some ways to use butter:
- Use butter for cooking. Recipes that start with sautéing in oil, you can replace oil with butter to make it more delicious.
- Make homemade sauce richer by adding butter.
- You can use butter in dishes that require soy sauce. Butter and soy sauce are great combination.
- Add butter to your cooked steak as finishing.
8. Red Palm Oil
Another healthy vegetable oil substitute for your cooking needs is palm oil. Baking and cooking with red palm oil is a delicious and nutritious option. It has a mild carrot-like taste with a buttery texture that can be used in many recipes.
Palm oil contains beta-carotene that can improve your energy levels and vision. It also contains potent antioxidants that can enhance the body’s immune system. In moderate consumption, this oil can reduce the risk of heart diseases, including stroke and heart attack.
Here are some ways to use red palm oil:
- Make popcorn with red palm oil.
- Use it in stews, such as vegetables stews.
- Red palm oil can be used for frying, stir-frying and baking.
- Use it with strong flavored ingredients like garlic, ginger, turmeric, or lime.
If you run out of vegetable oil or you want to remove it from your diet, there are many alternatives that can give you delicious results. For weight loss, the best vegetable oil substitute is yogurt or apple sauce to reduce the amount of calories in your baked products.