Looking for the Perfect Avocado Oil Substitute? Here are 10 for You

avocado oil substitute

Top avocado substitutes are –

  1. Extra virgin olive oil, 
  2. Grapeseed oil, 
  3. Macadamia nut oil, and 
  4. Coconut oil.
  5. Keep scrolling to find out.

Using avocado oil for culinary purposes has become a trend in recent years because it is healthy, has a buttery flavor, and has a high smoke point, making it ideal for stir-fries and deep-frying. 

Though avocado oil is very useful, it is expensive and less available. So, if your recipe calls for it but is out of it, use any of the substitutes below.

Before looking at the Substitutes in detail, let’s see the Smoke Points of all Avocado Substitutes.

Avocado Oil SubstitutesSmoking Point
Extra Virgin Olive oil468°F
Grapeseed Oil420°F
Peanut Oil450°F
Macadamia Nut Oil410°F
Coconut Oil350°F
Vegetable Oil400°F
Canola Oil400°F
Sunflower Oil450°F
Flaxseed Oil225°F

10 Excellent Avocado Oil Substitutes

The best option can vary depending on how and where you want to use avocado oil substitutes.

1. Extra Virgin Olive Oil

Extra virgin olive oil is the ideal avocado oil substitute. It goes well with the recipes that call for avocado oil.

  • Less than avocado oil, extra virgin olive oil also has a higher smoking point (Avocado oil has a smoke point of 520°F, and extra virgin olive oil’s smoke point is 468°F). So, it can easily replace avocado oil in high-heat recipes and give you a similar result. 
  • It also provides a similar flavor to avocado oil. As it has a neutral flavor like avocado oil, swapping one for another won’t bring significant changes to the flavor profile of a recipe. 
  • They share common nutritional benefits. Monounsaturated fats make up the majority of both oils. Both of them are also rich in vitamin E.
  • Go for a 1:1 substitute ratio.

The bottom line is that you can use olive oil in almost everything that calls for avocado oil.

Note : Regular olive oil is fairly different from extra virgin olive oil and has a lower smoke point.

2. Grapeseed Oil

Grapeseed is another great replacement for avocado oil.

  • Though grapeseed has comparatively lower smoke points than avocado oil and extra light olive oil, you can still use it in high-temperature recipes like stir-frying or searing. It isn’t a good choice for fried foods.
  • Its subtle flavor doesn’t overshadow the flavor of the other ingredients in your dish.
  • It’s the best substitute to add a mild taste to your recipe.
  • It comes with different health benefits than avocado oil. Still, it is a good source of linoleic acid, which is healthier than trans fats and saturated fats.
  • Use a 1:1 ratio to replace avocado oil with grapeseed oil.

Note: Grapeseed oil is not good for recipes like bread dipping or over a pizza.

3. Peanut Oil

From the above chart, you must have noticed that peanut oil also has a high smoking point, making it an excellent avocado substitute. You can use it in most recipes that call for avocado oil.

  • It offers a similar flavor to avocado oil. And perfect for stir-frying and deep-frying. It doesn’t make your food look greasy.
  • Its nutty flavor complements the Asian dishes well.
  • It maintains a neutral flavor after the food is cooked. So it won’t affect the flavor of other ingredients in your recipe.
  • You can use it in salads, dressing, sauces, and similar recipes.
  • Use equal parts of peanut to replace avocado oil.

Note: If allergic, don’t use peanut oil for baking.

4. Macadamia Nut Oil

Using Macademi nut oil can be another good way to replace avocado oil.

  • This oil is very smooth and flavorful and has a buttery taste, making it perfect for baking and cooking.
  • It consists of high healthful unsaturated fats. 
  • Its smoking point is 410°F, which can be considered as high.
  • It can be used for salad dressing too.
  • This substitution doesn’t have a particular ratio. It’s better to start with a small amount and then adjust until you get the desired flavor. 

5. Coconut Oil

Coconut oil can also be your saver when looking for an avocado oil substitute. And the good news is coconut oil does wonder to the baking goods. 

  • If you want a distinct yet delicious tropical taste, use unrefined coconut oil.
  • To add neutral flavor, you can use refined coconut oil.
  • It is perfect for baking and medium-heat cooking.
  • You can easily use them in dips, soups, sauces, and sautees.
  • It contains a lot of fatty acids, which allows your body to burn fat and convert it to energy.
  • Swap equal amounts of these oils to get the same flavor.

Note: Don’t use coconut oil for high-heat recipes or deep frying.

6. Ghee

Ghee is a non-oil alternative to avocado oil. This heat-stable butter can serve you well instead of avocado oil.

  • Ghee adds a rich, buttery flavor with hints of roasted, nutty background.
  • It can be used for medium-high to high-heat recipes. 
  • The standard ratio to swap avocado oil with ghee is 1:1. But you can adjust to your taste.

7. Vegetable Oil

Vegetable oil is a must-have ingredient in every kitchen. And you can use this oil instead of avocado oil.

  • Vegetable oil is commonly made from canola, corn, sunflower, soybean oil, and more. 
  • It has a relatively high smoke point (400F), making it perfect for frying and even oven cooking. 
  • It adds a neutral flavor and doesn’t change the final taste significantly.

8. Canola Oil

Surprisingly if you have canola oil at home, just let it do the job for you instead of avocado oil.

  • Canola oil shines through, promoting the shine of other ingredients.
  • It has a light and neutral flavor profile. 
  • It can withstand high heat.
  • It has a relatively lighter and less greasy texture than other oils. So it is easy to handle a large amount of canola oil.
  • It has low saturated fat, making it a healthy option. 
  • Go for a 1:1 substitute ratio.

9. Sunflower Oil

sunflower-oil and sunflower side-by-side
Image credit: Bru-nO

Sunflower oil is an amazing substitute for avocado with similar health benefits.

  • It has a nutty flavor with a high smoke point.
  • Sunflower oil is rich in monounsaturated fat, polyunsaturated fat, and linoleic acid.
  • It is ideal for almost all recipes, such as frying, stir-frying, and baking.
  • It works well in preventing a lot of health diseases. That’s why many people use it in their cooking.

10. Flaxseed Oil

You can use flaxseed oil, also known as linseed oil, to replace avocado oil.

  • It has a subtle nutty, crisp, and clean flavor.
  • It isn’t suitable for heat. However, it shines in recipes like salads, marinades, sauce, and dressing.
  • You can drizzle it on grilled meals before serving to make them taste heavenly.

Wrap Up

Avocado oil is certainly a healthy addition to your favorite recipes. But many healthy alternatives to avocado are available even within a low price range.

So, choose from any of the above substitutes (except for a couple of exceptions)  to use in almost all the recipes that call for avocado oil.

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