Canola oil is one of the most commonly used cooking oils. It’s a preferred choice since it has a neutral flavor and high smoke point. However, canola oil is not the best choice when you want to maintain your cardiovascular health.
So, if you want to replace this culinary powerhouse with something even more potent, there are many substitutes for canola oil to choose from. From the ever-popular olive oil and coconut oil to sunflower and peanut oils, we’ve explored many possibilities and identified the best alternatives for your culinary experiments! Let’s stir up those pots and pans with something different!
1. Olive Oil
Olive oil is a great substitute for canola oil because it has similar properties as canola oil but is a much healthier choice. It has a comparable high smoke point, which is ideal for stir-frying and sautéing, and it boasts a rich flavor that can enhance the taste of many dishes. Olive oil is also packed with healthy fats and has been shown to help lower cholesterol and fight inflammation.
When substituting olive oil for canola oil, use roughly two-thirds of the amount of canola oil. For example, if a recipe asks for three tablespoons of canola oil, use two teaspoons of olive oil. The flavor punch given by the olive oil will compensate for the difference in volume and guarantee that your dish retains its flavor.
2. Coconut Oil
Coconut oil is high in saturated fat and has several health advantages due to its unique fatty acid structure, making it an excellent choice for those attempting to curb unhealthy fats in their diet. Although it’s great for frying, baking, and sautéing, coconut oil does have a low smoke point, so you may need to be extra careful with it.
When substituting coconut oil for canola oil, the ratio may vary depending on what you’re using it for. Generally, you can use coconut oil as a direct substitute for canola oil. But if you’re looking for a lighter flavor, use half of the suggested amount. However, coconut does not solidify quickly. So, you will need to melt it before using it for cooking. Start off with a lower heat setting and adjust as needed!
3. Avocado Oil
Avocado oil is an excellent substitute for canola oil in a variety of applications. It has a unique flavor that can elevate dishes, and its high smoke point makes it ideal for deep-frying and sautéing. Avocado oil is also rich in beneficial antioxidants, vitamins, and minerals that have been linked to reducing inflammation and helping the body ward off diseases.
You can use avocado oil as a direct substitute for canola oil in equal amounts. It works especially well in baked goods and will help create deliciously moist cakes. However, when cooking on high heat, you may want to add a little more avocado oil than recommended to help prevent sticking or burning.
4. Sunflower Oil
Sunflower oil is cholesterol-free and rich in vitamin E, making it a healthier option than many other regularly used oils. It also has a high smoke point, making it suitable for baking, roasting, and deep-frying. Aside from these benefits, sunflower oil has a subtle nutty taste that adds an intriguing element to recipes.
Use the same quantity of sunflower oil as you would use canola oil when substituting. Sunflower oil may also be used in lieu of butter in baking dishes, stir-fries, salads, and sauces. It also makes an attractive substitute for any recipe that calls for a neutral-tasting oil that won’t overshadow the other ingredients.
5. Grapeseed Oil
Grapeseed oil has quickly become one of the go-to substitutes for canola oil in all sorts of recipes. Not only is it a great way to shake things up and add a bit of variety to a dish, but it’s also an excellent choice due to its many beneficial properties. Grapeseed oil has a mild flavor and a high smoke point. It’s also rich in healthy fats and antioxidants that make it a healthy choice for cooking.
When substituting grapeseed oil for canola oil, try using it in a 1:1 ratio. However, you may want to lean on the lighter side when using grapeseed oil as its taste can easily overpower other flavors in the dish.
6. Peanut Oil
Peanut oil has a neutral, nutty taste that complements Asian-inspired recipes well. It is high in heart-healthy monounsaturated and polyunsaturated fats and is also rich in vitamin E, an antioxidant that helps preserve cells. It’s a good alternative to canola oil in many dishes.
Generally speaking, peanut oil can be substituted for canola oil in equal amounts. You can also add a tablespoon more peanut oil if you prefer a richer, nuttier flavor. Since it doesn’t burn even at high heats, peanut oil is great for stir-frying vegetables or making a marinade for thinly sliced meats.
However, when baking, reduce the quantity of peanut oil by roughly two teaspoons for every cup of canola oil asked for — this will help keep your baked goodies moist and tasty without being overly greasy.
7. Safflower Oil
Safflower oil is another popular choice for canola oil replacements since it has a comparable mild flavor. Its high smoke point also makes it suitable for baking and deep frying. Safflower oil is also low in saturated fat and high in vitamin E, making it appealing to people searching for healthier culinary alternatives.
You may use safflower oil in place of canola oil in a 1:1 ratio. It has a mild enough flavor that won’t overshadow the recipe, and its neutral tint won’t brighten the color of baked goods or other dishes. Safflower oil’s light and delicate flavor also make it ideal for basic salads, marinades, and dipping sauces.
