Coconut oil has become a staple in many home kitchens. Its high smoke point makes it ideal for sautéing and frying. Its neutral flavor also allows it to blend seamlessly into baked goods and savory dishes. However, some people are looking for alternatives to coconut oil for health or dietary reasons. The good news is that there are plenty of great options to substitute for coconut oil!
Why Find Coconut Oil Substitutes?
There are a few key reasons why you may want to find a substitute for coconut oil:
- Coconut allergies or intolerances. Coconut is a common food allergen. If you have an allergy or intolerance, you’ll need to avoid coconut oil and find an alternative.
- Avoiding saturated fat. Coconut oil is high in saturated fat. While some argue saturated fats from plant sources like coconut are healthy, others want to limit intake.
- Seeking different nutrients. Oils like olive and avocado oil provide different health benefits through their omega-3s, vitamin E, and antioxidants.
- Accommodating diets like vegan, paleo, or keto. Other oils may better align with your dietary approach.
- New flavors and varieties. Exploring new oils can add different flavors to your cooking and baking.
Factors to Consider in an Oil Substitute
When selecting an alternative to coconut oil, here are some factors to keep in mind:
- Smoke point. The smoke point determines how well an oil handles heat. For frying and high-heat cooking, you’ll need a high smoke point around 400°F+ like avocado or grapeseed oil.
- Flavor. Coconut oil has a more neutral flavor that won’t overwhelm dishes. Look for oils with light flavors like vegetable or avocado oil for cooking.
- Nutrition profile. Oils like olive and avocado offer benefits from vitamins and antioxidants. Consider nutrition when selecting substitutes.
- Moisture retention. Coconut oil helps baked goods retain moisture. Look for substitutes like avocado oil that offer similar abilities.
- Storage. Many oils are vulnerable to damage from heat, light, and air. Opt for those with better stability like high-oleic sunflower oil.
How Coconut Oil Is Commonly Used
To find the best substitutes, it helps to consider how you normally use coconut oil:
Cooking and Frying: The high smoke point and neutral flavor make coconut oil ideal for sautéing, stir-frying, roasting, and more at high heats.
Baking: Coconut oil is commonly used in baked goods like muffins, cakes, cookies, and breads. It provides moisture and tender texture.
Skin and Hair Care: Coconut oil is also popularly used as a moisturizer, hair mask, makeup remover due to its emollient properties.
Flavor Booster: A touch of coconut oil can enhance the flavor of curries, oatmeal, smoothies, coffee, and more with its signature tropical essence.
The Top 5 Coconut Oil Substitutes
After taking into account all the above factors, here are my top recommendations for substituting coconut oil:
1. Avocado Oil
Avocado oil has emerged as one of the best coconut oil alternatives. Like coconut oil, it has a high smoke point of about 520°F making it excellent for frying, sautéing, roasting, and more at high heat. It has a mild flavor that won’t overwhelm dishes.
Nutritionally, avocado oil contains heart-healthy monounsaturated fats and antioxidants like vitamin E. It also has excellent moisture retention, making it a great coconut oil substitute in baked goods. The only downside is it’s more expensive than other oils.
2. Grapeseed Oil
With its extremely high smoke point (up to 420°F), light flavor, and moisture retention, grapeseed oil is ideal for nearly any cooking method. Nutritionally it’s low in saturated fat and a good source of polyunsaturated fats. The neutral flavor makes it perfect for stir-frying, baking, grilling, and more. While not as nutrient dense as some oils, it’s an affordable, all-purpose substitute for coconut oil.
3. Olive Oil
Extra-virgin olive oil has a lower smoke point around 375°F, but it still works for lower-heat sautéing, baking, and roasting. The trademark olive oil flavor gives a distinctive, savory taste. It provides a heart-healthy dose of monounsaturated fats and antioxidants. Make sure to use EVOO for these benefits. Regular olive oil works better for high-heat cooking.
4. Ghee
Ghee, or clarified butter, is great for high heat cooking with a smoke point between 375-485°F. With the milk solids removed, it has a nutty, rich flavor. Ghee works well in baked goods to add moisture and tenderness. It provides fat-soluble vitamins A, D, E, K from the butter. Those avoiding dairy should avoid ghee. But it can be used in moderation as part of a healthy diet.
5. Butter
Don’t underestimate classic butter! With a smoke point around 350°F, butter can still be used for light sautéing, baking, and roasting. Opt for high-quality grass-fed butter for the best flavor and nutrition. Benefits include vitamins A, D, E, K, and CLA, a beneficial fatty acid. Use a combination of butter and oil to get the best of both ingredients.
Tips for Successfully Substituting Oils
Here are some top tips for seamlessly subbing alternative oils for coconut oil:
- Adjust the cooking temperature for oils with lower smoke points. Use medium heat instead of high.
- Reduce other liquids slightly in baking recipes since alternative oils may not retain as much moisture.
- Allow more time for recipes to bake when using a liquid oil instead of solid coconut oil to allow proper rising.
- Store oils properly in cool, dark locations to prevent rancidity and preserve shelf life. Refrigerate perishable oils like avocado and nut oils.
- Measure coconut aroma oils like olive and sesame oil more carefully since their flavors are stronger. Start with less oil and adjust to taste.
- Blend coconut oil with other oils and fats when possible to retain some of its benefits while exploring new flavors.
FAQs About Coconut Oil Substitutes
Is there one perfect oil to use in place of coconut for all purposes?
No, there is no one ideal substitute for coconut oil. The best alternative depends on how you use coconut oil and what factors are important to you. For versatility and high heat, avocado and grapeseed oil are closest. But olive, butter, and ghee provide unmatched flavors.
Can I use oils like olive and sesame oil interchangeably in recipes?
It’s best not to swap oils directly as each has a distinct smoke point, nutrition profile, and taste. Make adjustments to temperature, additional liquids, flavors, and cook times to account for differences.
How do I pick the healthiest oil substitute for my needs?
Consider your specific health goals and conditions. For example, olive and avocado oil provide anti-inflammatory benefits, while oils like almond are good for high vitamin E. Avoid highly processed vegetable oils for the most benefits. Prioritize cold-pressed, unrefined oils.