In an effort to eat healthier, many people are looking at the options for a vegetable oil substitute. Vegetable oil has always been used, but new studies are showing that the healthier options may be better for a person’s overall health. The good news is that there are numerous substitutes that are going to have no effect on the taste of the food when cooked in these.

Top 8 Healthy Vegetable Oil Substitutes

When looking for a vegetable oil substitute, there are several options that are going to allow for a tasty meal and still provide you with a healthier cooking option.

Olive Oil

Olive oil is a great tasting option when wanting to get away from vegetable oil. The oil can be used for most types of cooking; however, the extra virgin olive oil is often not a good choice when used with heat. Thus, they are more ideal for the dressings. The taste is great and the number of antioxidants in it makes it a much healthier option.

Uses: Cooking, Salad dressings

Storage Tip: Store tightly in the bottle in a cupboard to avoid light and heat.


Coconut Oil

Coconut oil has a sweet taste, thus it is great to use in meals that need a dose of sweetness, or when baking sweets.

Uses: Baking, Sautéing

Storage Tip: Keep at room temperature.


Grape Seed Oil

Grape seed oil is perhaps the most healthy vegetable oil substitute because it is very light and it has been shown to be beneficial to those who have high cholesterol or blood pressure issues. The clean flavor to the oil is going to come across in the food to make the food taste better.

Uses: Sautéing, Frying

Storage Tip: Keep for up to one year in a cool, dry cabinet after being opened.


Sesame Oil

Sesame oil has a distinct nutty flavor that is often used as a glaze or sauce over certain foods, especially those that may be a bit overpowering.

Uses: Sauce over foods

Storage Tip: Put into the refrigeration or ensure that place is cool and dry.


Avocado Oil

Avocado oil has a rich taste but still is a great vegetable oil substitute as it can easily be used for high heat cooking without losing any of its health benefits.

Uses: High heat cooking, or as drizzles or sauces

Storage Tip: Keep in a dry and cool cabinet; if refrigerated, this oil will become solid.


Flaxseed Oil

Flaxseed oil cannot handle heat, thus this is the oil to use in numerous cold dishes. The flavor is somewhat nutty, thus it can also be used in cold desserts.

Uses: Dressings or other cold dishes

Storage Tip: Has to be put into the refrigerator and used quickly before it goes bad.


Hemp Oil

Hemp oil is a great option for those who are vegans as the process of growing hemp seeds is very environmentally friendly. This oil will not hold up in heat at all, thus it is often used with cold dishes.

Uses: Dressings or in cold foods

Storage Tip: Has to be stored in the refrigerator and used within 3 months of opening.


Peanut Oil

Peanut oil is a great substitute for vegetable oil as it can handle most any form of heat cooking. In addition, it has a unique oily flavor that can actually help to boost some dishes.

Uses: Sautéing, or other high heat cooking

Storage Tip: Can be stored in a cool, dry cabinet.

More Healthy Vegetable Oil Substitute Options

There are many oils that qualify as a vegetable oil substitute, with the most popular listed above. However, there are several others that can be used in particular situations or when you simply want something different.

Cranberry Juice or Apple Sauce

This is great for baking, as this can help give a nice, fluffy flavor without the fat that is often found in vegetable oil. It can be a great alternative if you run out of oil to use.


Mashed Apples, Bananas or Pears

This vegetable oil substitute option can be great for baking some nutrition into the foods you are making. In most cases, you have to add a bit of water or milk to compensate for a drier taste to the foods.


Pumpkin, Prune or Pineapple Puree

This is great to use for sweetening baked goods without adding all the sugars. Plus, it gives baked goods a nice texture.


Plain Yogurt

This can be used in many baked goods, though other liquids will need to be adjusted as yogurt adds more water into the food.



This can be used when frying meats and vegetables, as it adds a rich taste to the food.


Shortening, Butter or Lard

These are popular used as vegetable oil substitute with ease, as they can be used with foods that are baked as well as foods that are fried.


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