A common ingredient that is used in cooking and baking is vegetable oil. It is an oil made from extracting seeds, fruits, nuts, and grains, but what if you run out of vegetable oil or simply looking for a more healthy Substitute For Vegetable Oil?

There are plenty of options available which include some of the healthiest cooking oils as well as other alternatives. Also, see the Substitute For Thyme, and Vegan Butter Substitutes.

Here we have listed down some of the healthier alternatives for you to try out.

What Is Vegetable Oil Made Of?

You might think that vegetable oils are made from vegetables, as the name suggests. However, no vegetables are in vegetable oil.  Roughly 85% of vegetable oils are made from soybeans. 

The remaining seed oils are from not-so-popular peanut, corn, safflower, sunflower, and canola.

Replacement For Vegetable Oil

Whether you are cooking, baking, or even making salad dressing, these simple options are healthy and work as a great replacement. Use them in a 1:1 ratio. To find the best substitute according to your needs and requirements, please read our list given below:

 

Olive Oil

Olive oil is one of the healthiest alternatives to vegetable oil. This oil is extracted from the fruit of an olive tree and has monounsaturated fatty acids. Monounsaturated fatty acids decrease the risk of heart diseases. Use olive oil while sautéing or in salad dressing. 13 Proven Benefits Of Olive Oil.

 

Avocado Oil

avocado oil with avocado on wooden backgound

Avocado is different from other fruits and has so many health benefits. Unlike other fruits, it’s rich in fats and antioxidants and is often used to extract oil. 70 % of the avocado oil contains oleic acid which prevents diseases related to the heart. It has a delicious flavor and high smoke point, which makes it ideal for cooking. You can use avocado oil in stir-frying, grilling, baking, dressing, and sautéing.

 

Grapeseed Oil

Grapeseed oil is popular among many for cooking. It is a healthy alternative with a high amount of polyunsaturated fat. According to health experts, it has many health benefits including lowering blood cholesterol levels and decreasing the risk related to the heart.

Grapeseed oil is extracted from the seeds of grapes, which are discarded during the wine-making process.  

Grapeseed oil is a great source of vitamin E, even more than olive oil. The vitamin works as an antioxidant and protects the cells from damaging free radicals associated with cancer, and other illnesses. It also supports our immune system. The best part about this vitamin is that it can withstand heat and therefore the oil has a high smoking point. Since it has a high smoking point and neutral taste, it goes well with every type of recipe. You can use it for baking, frying, and sautéing.

Coconut Oil

Coconut oil is made from boiling coconut milk. It contains lauric aid that elevates good cholesterol levels. extracted from coconut meat.  Read 11 Proven Health Benefits Of Coconut Oil.

Use 1:1 coconut oil for vegetable oil in your recipe. You want to make sure your coconut oil is melted if you need liquid oil for your recipe. Coconut oil is sold below 76 degrees F. Coconut oil is great for cooking at high temperatures above 400 degrees F. 

Coconut oil has a sweet nutty flavor that can be strong in certain dishes, especially if you are using cold-processed coconut oil, therefore it may not be the preferred oil in some.

It is especially great in baked goods, like Vegan Pineapple Upside Down Cake and Vegan Lemon Pound Cake.

Flaxseed Oil

Flax seeds contain lots of protein and fiber which help reducing weight. Flaxseed oil is taken out from the ripened seeds of the plant. This oil reduces cancer risk, prevents heart diseases, and lowers inflammation. It consists of compounds like omega 3 fatty acids, proteins, lignans, calcium, and magnesium.

 

Flaxseed oil can be used as a substitute in salad dressings, dips, and sauces but do not use it while cooking as it doesn’t have a high smoke point and can form unsafe compounds upon heating. 

 

Applesauce

Apples and applesauce have “whole body” health benefits. They protect you against cancer, reduce cardiovascular and cancer risk and have antioxidant properties. 

Surprisingly, applesauce makes a good substitute to use in baked goods. It has fewer calories than oil and works well while baking cake, bread, as well as muffins. Applesauce is also an amazing fat replacer in baked goods. Baking with this oil reduces calories in muffins, cakes, and bread. It also helps to keep the baked goods fresh and moist because of their water content. Add the same amount of oil, for example, if the recipe requires one cup of oil, replace it with one cup of applesauce and reduce the amount of sugar as it contains natural sweetness. 

Mashed Banana

Mashed bananas are an amazing substitute as they have a similar function to eggs and butter when baked. Banana can be used instead of most of the butter in a baking recipe. Using the right ratio is important. Banana adds moisture, flavor, and creaminess to your food.

 

 You can also mix and combine banana and butter to have a different, yummy taste for your cakes and muffins.  

Banana puree is not for your every baking recipe. It has a sweet, distinct flavor that transmits to baked goods. If you don’t want the taste in your goods, use the banana mash in highly flavored cakes, their flavors will mask the banana taste.

Puree performs well for dense, moist muffins, quick bread, and cakes. Cookies made through banana puree tend to get puffy and cake-like. 

Ripe bananas are the best ones for puree. The skins of these bananas should be speckled but avoid using the ones that have a strong smell or the ones oozing liquid. Firm yellow bananas don’t provide enough moisture in baked goods. Peel the bananas and mash them using a blender. If you are planning to use only mashed bananas in your baked goods, they may bake faster, so adjust the temperature accordingly. 

Pumpkin Puree 

Pumpkin puree is a healthy substitute for oil and eggs in many baked goods. It is low in both calories and fat and high in antioxidants and fiber. Due to its many health benefits, the bright orange and creamy pumpkins are smoothly added to cookies, cakes, brownies, and bread. The substitution adds a slight hint of the flavor but the rest of the flavors usually take over the dessert.

Dairy-free Yogurt 

Yogurt is an excellent ingredient that makes baked goods tender and moist. The acidity in yogurt reacts with baking soda to help the cake to rise or make it puffy. Therefore it is one of the favorite ingredients in recipes that require a puff or rise. Higher fat yogurts add more moisture and richness. However, to avoid the taste, plain low-fat yogurt may work well for your baked goods. 

Silken Tofu 

Tofu is prepared from coagulated soy milk, similar to the process of making cheese. It is one of the finest substitutes which have the smoothest texture and high water content. Tofu is a great source of protein and contains all the essential amino acids. Because of its health benefits, it is used widely as a substitute in cooking and baking. Blend silken tofu and use it in cookies, cakes, brownies, and muffins. It is an ideal ingredient for denser goods. 

Aquafaba 

Aquafaba is an Italian word for bean water. It is one of the most accessible replacements around. This cooking liquid is full of starch which makes it a good binder in baked goods. You can also give your baked goods a fluffy texture by whipping them into foam. It also has huge health benefits and contains fiber, folate, iron, phosphorous and healthy fats. The flavor it contains is neutral and consistency is the same as that of vegetable oil. Aquafaba is a great addition to cakes, cookies, bars, slices, and muffins.

Nut Butters 

Cashew butter in a ceramic jar on wooden board

If you are looking to adopt a vegan lifestyle, one of the best substitutes is nut butter. Nut Butters such as almonds, sunflower, and cashew go well in cookies. Look for varieties with no added oil and replace the oil with an equal amount of nut butter. If it’s stiff, stir two tablespoons of soy milk into nut butter before using it for cooking. Cashew butter is an excellent replacement as it has a very subtle flavor. Other than that, many people opt for mixed nut butter, which is obtained by grinding and mixing different nuts. It has an enhanced taste, is rich in energy, and can be used in a variety of goods. 

Seed Butters 

Seed butters are full of nutrients. One of them is pumpkin seed butter. It is extracted from raw or roasted ground pumpkin seeds. Pumpkin seed butter is similar in composition to peanut butter but has a richer taste and is greenish. Two tablespoons of this butter contain 160 calories, 13 grams of fat, and about 5 grams of protein. Pure pumpkin seed butter has a higher percentage of iron. It can be used in a variety of goods, including sauces, baking, homemade energy bars, etc. 

Other Ingredient Substitutes

  1. 7 Vegan Substitute For Corn Syrup
  2. 11 Vegan Xanthan Gum Substitute
  3. Substitute For Juniper Berries
  4. Bay Leaf Substitute
  5. Substitute For Cumin

If you enjoyed this post on Substitute For Vegetable Oil and would love to see more, join me on YoutubeInstagramFacebook & Twitter!

Get discounted copies of my cookbook here.

Fortunately, because of the Ads on our website, readers and subscribers of Healthier Steps are sponsoring many underprivileged families.