Coconut oil is derived from coconut meat and has been used in Southeast Asian cuisine for decades. Today, it has become increasingly popular and is commonly used in cooking and baking.
Are you hunting for a suitable replacement for coconut oil for your cooking needs? You’ve come to the right place! We’ve compiled a list of the 7 best substitutes for coconut oil so you can enjoy all of the incredible advantages of coconut oil without worrying about dietary restrictions.
1. Sunflower Oil
Sunflower oil is a healthy substitute for coconut oil to use in baking, cooking, and a range of other recipes. It has a slightly higher smoke point than coconut oil, making it perfect for sautéing or stir-frying vegetables. It also has a mild flavor, does not have a strong odor, and is rich in valuable nutrients such as vitamins E, K, and A, making it especially beneficial for skin health.
How much sunflower oil you will need to replace coconut oil will depend on the recipe, but you can generally use it in equal amounts. Just be careful about using refined or cold-pressed sunflower oil, as the former has a neutral flavor profile while the cold-pressed version is slightly nutty. Refined sunflower oil, with its neutral flavor, is also ideal for your baking needs as it won’t impact the taste of your final dish.
2. Olive Oil
With its mild flavor, high smoke point, and versatile nature, olive oil offers a lot of potential in the kitchen. It’s also rich in healthy monounsaturated fatty acids, making it an excellent choice for those looking to make healthier cooking swaps.
For most of your cooking needs, you can substitute olive oil for coconut oil in the same amount. In baking, however, you will need to maintain the total fat content. Consider replacing only a quarter or one-third of the amount of coconut oil with olive oil.
For example, use melted butter for the coconut oil and then use olive oil to replace one-third of the coconut oil called for in the recipe. Alternatively, combine equal portions of both oils and use that mixture to replace one cup of coconut oil.
3. Avocado Oil
Avocado oil is not only great for salad dressings but it can also be used for baking and sautéing. Its high smoke point (480°F-520°F) allows for a wide range of uses in the kitchen, including pan-frying. Avocado oil is also rich in heart-healthy monounsaturated fatty acids like oleic acid, along with vitamin E and antioxidants. So, using avocado oil in place of coconut oil is an excellent way to add more nutrition to your meals.
To use as a substitute when baking or frying, start with an equal ratio of avocado oil to what the recipe calls for with coconut oil. If you are using avocado oil as a topping or marinade, feel free to experiment with amounts until you find the right taste!
4. Almond Oil
Almond oil is a versatile, nutritious substitute for coconut oil. It is derived from pressed almonds and has a subtle flavor that makes it perfect for adding to many recipes in place of the more dense coconut oil. Almond oil is also rich in fatty acids and vitamin E that help boost skin and hair health.
When replacing coconut oil with almond oil, you can easily use it in the same amount. Apart from cooking, this ratio also applies when using almond oil topically on skin or hair, as both coconut and almond oils are light enough that they do not tend to clog pores.
Adding a few drops of almond oil to your morning smoothie or using it in place of butter in recipes for muffins and bread could also add an extra bit of flavor and nutrition to your diet. Plus, almond oil has been found to raise good cholesterol levels, so keep it on hand for a healthier alternative to many cooking oils.
5. Grapeseed Oil
Made from grapeseeds, a byproduct of winemaking, grapeseed oil contains a high concentration of essential fatty acids and antioxidants. It is also extremely light and non-greasy, making it an excellent choice for both sautéing and baking.
Because grapeseed oil has a higher smoke point than coconut oil, adding a little more can help ensure that the food does not burn. A reasonable starting point for replacing coconut oil with grapeseed oil is one and a half times the quantity. For example, if a recipe asks for one cup of coconut oil, use one and a half cups of grapeseed oil. This will help cook your foods perfectly while also delivering an antioxidant boost!
6. Ghee
Ghee is a type of clarified butter that has a long history of being used in traditional Indian and Pakistani cuisine. It is richer in vitamins A and E compared to other oils, making it especially beneficial for overall health.
Ghee can be used as a replacement for coconut oil in many applications, from baking to sautéing. For baking, melt the ghee before using it as you would liquid coconut oil. For sautéing, lightly brown the ghee over medium heat so it will reach its smoke point at 450℉. Adding ghee to smoothies, salads, and curries will not only add flavor but also add vital nutrients and antioxidants to your meals.
7. Flaxseed Oil
Derived from small brown flax plant seeds, flaxseed oil is one of the most abundant plant sources of omega-3 fatty acids, making it a great choice for those looking to boost their nutrition intake. It’s also considered more sustainable than coconut oil and is perfect for pasta sauces, smoothies, and salad dressings.
To use flaxseed oil instead of coconut oil in a recipe, start with one part flaxseed oil to four parts other oil (whichever type you prefer). For baking or other recipes that require melted coconut oil, simply add the flaxseed oil after your other ingredients are mixed together and heat it gently.
