Olive Oil Substitutes in a Pinch
It seems every week or so a different oil is having its moment to shine. Coconut oil found use in the kitchen and in beauty products. Avocado oil, hemp oil, sesame oil, hazelnut oil, the list goes on. You may not have many of these more specialty oils on hand, but chances are good you've got a few of the most common cooking oils (such as canola, corn, and peanut) at the ready in your pantry. If you happen to run out of olive oil mid-recipe, here are some tips to know to make a smart olive oil substitution.
Andy Lyons Cameraworks, LTD
Olive Oil Substitutions
You may notice a slight difference in taste and fragrance, but vegetable or canola oil can be substituted for olive oil in most recipes. Refer to these specific uses to find the best olive oil substitute for what you're making.
What to substitute in cooking: Olive oil's smoke point (meaning how hot the oil can get before it starts smoking) is 325°F to 410°F. The low end of the range is for unprocessed extra virgin olive oil while the upper end of the range reflects the smoke point of pure olive oil which is a blend of refined olive oil and extra virgin olive oil. Thanks to a similar smoke point (400°F) and mild flavor profile, canola oil is a good olive oil replacement for sautéing, grilling, roasting, and stir-frying.
What to substitute in salad dressings: Olive oil is used as the base of many salad dressing recipes. Extra virgin olive oil will impart more flavor than pure olive oil. Any nut oil can be used as an olive oil alternative in salad dressings, but they will likely add a noticeable nut flavor. Vegetable oils such as canola, safflower, and sunflower will contribute less flavor than olive oil to salad dressings, but bring the same body and texture.
With so many oil options available, there's no reason to put a pause on cooking for an emergency grocery run; one of these substitutes will fill in nicely.
