14 Avocado Oil Substitutes [Found In Your Kitchen]

Do you like to cook healthy food? I feel like I am always looking for ways to make meals more nutritious. That is why I started using avocado oil. 

Avocado oil is extremely nutritious and versatile. It is gluten-free making it perfect for any diet. However, it can be expensive and hard to find.

That is why I went searching for a less expensive, healthy oil to use in salad dressings, marinades, and cooking in general. 

I found lots of fantastic, nutritious oils that can be used to replace avocado oil, giving you a whole new array of health benefits.

Many are much cheaper than avocado oil and will fit right into your budget. Your foods will taste great and have a healthy twist when you use these avocado oil substitutes. 

The best avocado oil substitute is extra virgin olive oil. It has a nice mild flavor and some of the same health benefits as avocado oil. Coconut oil is another healthy substitute for avocado oil that will give your foods a nice tropical flavor. Coconut oil is also a perfect avocado oil substitute for skin care. Try Macadamia nut oil as an avocado oil substitute for hair care. 

Avocado Oil Substitutes

1)Extra Virgin Olive Oil – Best Avocado Oil Substitute For Cooking

Use the exact same quantity of extra virgin olive oil to replace avocado oil in any recipe. Olive oil is a great substitute for avocado oil. 

Olive oil has the same, high smoking point, so it is great to use in cooking and frying. Be sure to choose extra virgin olive oil which can cook to a higher temperature than regular olive oil.

Check your label to make sure the olive oil you are using is gluten free-most are! Olive oil has a fairly neutral taste, just like avocado oil, making it a fantastic avocado oil substitute for dressing.

It is also very easy to find in any grocery store. I love using Pompeian Smooth Extra Virgin Olive Oil that is perfect for sautéing and stir-frying; I also add it to my salads for extra flavor.

Extra Virgin Olive Oil

Olive oil is just as healthy as avocado oil. It has 14 grams of fat per tablespoon and 119 calories.

Olive oil is also a monounsaturated, “healthy” fat. It also has vitamins E and K which avocado oil lacks. 

2)Sunflower Oil

Sunflower is an incredible choice for replacing avocado oil in cooking. It is full of polyunsaturated fats and also linoleic acid.

Sunflower Oil

One tablespoon of sunflower oil has 120 calories and 14 grams of fat, just like avocado oil. Use sunflower oil to replace avocado oil in stir fry, frying, and baking, using a 1:1 ratio. I recommend buying Handcraft natural sunflower oil that is perfect for cooking and many skin applications.

Sunflower oil can withstand high heats just like avocado oil. It has a mild nutty taste that is delicious but also not overpowering. 

3)Sesame Oil

Sesame seeds may be small but they can produce a lot of oil. Choose cold pressed sesame seed oil which has the most nutrients.

It is very high in antioxidants, has anti-inflammatory properties, and is also good for your heart. Sesame oil is just as healthy as avocado oil!

Sesame Oil

It has the exact same amount of calories and fats. Most of the fats are polyunsaturated or monounsaturated which we know are good fats! 

Sesame oil is a great substitute for avocado oil in roasting and sauteing. It is also delicious in salad dressings but will have a nuttier, sweeter taste compared to avocado oil. 

4)Peanut Oil

Peanut oil can be heated to very high temperatures without burning. This makes it a great substitute for avocado oil in stir-fried, deep-fried foods and pan-searing.

It is also delicious in dressings, marinades, and sauces. I recommend buying Happy Belly peanut oil which is great for cooking and frying. When using peanut oil in place of avocado oil, keep that peanut flavor in mind.

You want to be sure the food you cook with peanut oil goes well with that nutty taste. Also, remember that peanut oil is made from peanuts and can be a high allergy food.

Peanut Oil

You can use the same quantity of peanut oil to replace avocado oil. Peanut oil has the same 119 calories and 13.5 grams of fat as avocado oil.

However, it does contain some saturated fats which makes it a little less nutritious. Peanut oil does have antioxidants which is definitely a nutritional bonus! 

5)Vegetable Oil

Looking for an avocado oil substitute for vegetable oil? Both oils are perfect to use interchangeably. They are both mild flavored, light and perfect to use in high-heat cooking. 

Vegetable Oil
Vegetable oil in plastic bottle closeup on the old wooden table

You should easily be able to find vegetable oil in any grocery store. It is much cheaper than avocado oil which is another perk. 

Vegetable oil may not have as many nutritional benefits as avocado oil but it does have the same quantity of fats and calories. Replace avocado oil with the same quantity of vegetable oil. 

6)Ghee – Best Avocado Oil Substitute for Baking

Ghee is a type of clarified butter. To make ghee, butter is heated and the milk solids are skimmed off and discarded.

Without the milk solids, ghee can be heated to high temperatures without burning. It is fantastic for cooking and for baking. Use the same quantity of ghee to replace avocado oil in any baked good. I love using Ancient Organics Ghee; it is very versatile for all my cooking needs.

You may want to heat the ghee slightly so it has the same liquid texture as avocado oil.

It will blend in better when a liquid. Ghee has slightly fewer calories than avocado oil with just 112.

It has a good amount of vitamin A and has been shown to reduce inflammation. Ghee isn’t quite as healthy as avocado oil since it does have saturated fatty acids, but it makes a delicious, tender baked good! 

7)Butter

As an avocado oil substitute, butter is the best for baking. When you can’t find avocado oil, you should definitely be able to find butter.

It is one of the most popular fats ever! This is especially true for baking. 

Replace avocado oil in your recipe with the same amount of butter. Your baked goods will be rich and tender thanks to the addition of butter. They may even taste just a little bit sweeter. 

butter

Use the same quantity of butter to replace avocado oil in baking. Butter is lower in calories than avocado oil, with just 101 per serving.

It does have lots of saturated fats but they might just be worth it when you taste how creamy your baked goods can be. 

8)Canola Oil – Best Avocado Oil Substitute For Salad Dressing

Canola oil is a great oil to use in salad dressings. It is light in color and has a very mild texture and taste. It will allow the spices in your dressing to really shine!

Canola oil is also a lot more affordable than avocado oil. Use the same quantity of canola oil to replace avocado oil. Choose a high-quality canola oil that is pure canola without any additives.

Canola Oil

Canola oil has about 120 calories and 13.6 grams of fat so it is very similar to avocado oil in nutritional stats. 

9)Flaxseed Oil

Flaxseed oil is also known as linseed oil. It has a crisp, clean flavor that is nice and mild. Flaxseed oil can easily replace avocado oil.

It has the exact same amount of calories as avocado oil, too. 

Flaxseed oil is best to use in unheated culinary applications. It is great as a finishing oil, salad dressing, or marinade.

Flaxseed Oil

However, it does not heat as well as avocado oil and can burn quickly. 

Flaxseed oil is gluten-free. This is great if you need a gluten-free substitute for avocado oil. 

Flaxseeds may help lower high blood pressure. It can help control cholesterol levels in the same way as avocado oil.

Flaxseed oil does contain about 1 gram of saturated fats but the rest of the 14 grams of fats per tablespoon are polyunsaturated.

10)Tahini Paste

If you are looking for a low-fat substitute for avocado oil to use in salad dressings, try using tahini paste instead.

Tahini Paste

Tahini paste only has 8 grams of fat which is much less than avocado oil. It has 85 calories and no saturated fats. 

Tahini does have a strong, sesame flavor but this can be delicious in a salad dressing. Tahini will blend right into your dressing recipe since it is creamy and thick. 

Use ½ the amount of tahini to replace avocado oil. You may want to add a tablespoon or two of water to make the tahini a little thinner. 

11)Coconut Oil – Best Avocado Oil Substitute For Skin

An avocado oil substitute for coconut oil is a fantastic idea, especially for skin care. Coconut oil is a great, natural oil that has been used in skincare for decades.

You can use it the exact same way you would use avocado oil. Apply a little to dry skin and you will instantly notice a difference. Coconut oil has a nice, tropical smell.

Coconut Oil

It will not only feel good on your skin, but it will make you smell delicious, too! It is often used as an avocado oil substitute for soap as well.

Check your soap ingredients and you may just see coconut oil listed on the label. 

It also has the ability to treat eczema and psoriasis. Since it has no fake fragrances or chemicals added in, coconut oil is great for sensitive skin, just like avocado oil!

You can also use coconut oil as a cooking or baking substitute for avocado oil. It is great for pan frying or making delicious baked goods.

Replace avocado oil with the same quantity of coconut oil. Both ingredients have the same amount of calories and fats so the nutritional values of your foods should not change! 

12)Homemade Avocado Oil

Try making your own avocado oil and add the fresh mix to your daily skincare routine. All you need is a ripe avocado!

Take a look at our recipe below to see the exact details about making your own, homemade avocado oil. Homemade avocado oil can be used for cooking as well.

Store the fresh avocado oil in the fridge until you are ready to use it. It will keep for about a month in the fridge and be ready to use in any skincare or culinary application. 

13)Macadamia Nut Oil – Best Avocado Oil Substitute For Hair

Macadamia nut oil is high in magnesium, calcium, vitamin E, and fatty acids. It has been shown to help promote hair regrowth. It also strengthens hair.

It is the perfect avocado oil substitute for hair. Rub a tablespoon of macadamia nut oil into your scalp after washing your hair.

Macadamia Nut Oil

It will moisturize your scalp, boost shine and also regulate oil production. You can use macadamia nut oil twice a week to get the best results. 

Macadamia nut oil is also a great avocado oil substitute for cooking. It is delicious in salad dressing or cooking thanks to its high smoking point temperature.

Use the same quantity of macadamia nut oil to replace avocado oil. It has the same calories and fats as avocado oil but includes some bonus vitamins and minerals.

14)Grapeseed Oil

Grapeseed oil has long been used in hair care since it is lighter than many other oils. It won’t make your hair feel greasy or weighed down.

It is an ideal avocado oil substitute for hair and you can use rapeseed oil interchangeably with avocado oil. 

Grapeseed oil contains antioxidants which can help prevent hair loss. Rub a little grapeseed oil into your scalp to treat dandruff.

The vitamin E in grapeseed oil will help strengthen hair and also make it shiny. 

Grapeseed oil can be used to sear or stir fry foods as well, replacing avocado oil with the same quantity of grapeseed oil. It has a nice mild flavor similar to avocado oil.

Grapeseed Oil
Grapeseed oil makes your hair shine.

What is Avocado Oil?

Avocado oil is a type of cooking oil made from the fat extracted from the pulp of the avocado fruit. It is liquid at room temperature and has a clear, greenish hue. 

Avocado oil is typically cold pressed which means there is no heat involved in making the oil.

This keeps the nutritious components of the oil intact. It is super healthy which I can tell you all about now!

Avocado Oil Nutrition Facts

Avocado oil is one of the healthiest oils you can choose. While it’s high in fat, the fats in avocado oil are monounsaturated oleic acid which are considered to be “good fats”.

They help lower cholesterol and decrease the risk of heart disease. Avocado oil is also completely gluten free.

This is great for anyone with celiac disease or those who are trying to cut back on gluten in general. 

Here’s a quick look at the nutritional makeup of avocado oil. These numbers are all based on one tablespoon of avocado oil.

Calories124
Fats14 grams
Carbohydrates0 grams
Protein0 grams
Sodium1 mg

Uses For Avocado Oil

Here are the uses for Avocado Oil:

  • Avocado oil is great for high heat cooking. It has a high smoking point so it does not burn when heated to extreme temperatures. 
  • Avocado oil is also fantastic for making salad dressings and dips. It has a nice mild flavor that is a little buttery and a little nutty. You can even transform avocado oil into vegan mayonnaise following this recipe from Peace Love and Low Carb
  • Avocado oil isn’t just great to use in the kitchen. It is also a fantastic hair care and skin care product
  • Avocado oil is full of monounsaturated fatty acids. This can help maintain a clear, silky skin tone. Apply a little avocado oil to your face and it will brighten your skin. 
  • It’s all natural making it fantastic for sensitive skin as well. Avocado oil is less likely to clog pores and will soften your skin
  • Avocado oil is great as a hair moisturizer. It has been shown to accelerate hair growth and even prevent hair loss. It can tame frizz and make your hair look healthier. 

Avocado Oil Substitute For Cooking

I use avocado oil to cook all the time. This immunity boosting avocado oil salad dressing from The Harvest Kitchen is one of my favorite recipes ever!

I also love making French fries cooked in avocado oil. They come out crispy and just a little bit healthier than normal fries.

Avocado Oil Substitute For Baking

When looking for an avocado oil substitute, baking applications should definitely be considered.

An avocado oil substitute in baking needs to withstand high heats and also not make your baked goods greasy or off-flavor. 

Avocado oil is one of my favorite oils to use in baking. It makes my favorite muffin recipe a little healthier and adds a nice nutty taste to cookies.

Avocado Oil Substitute For Salad Dressing

Choosing a good oil is essential for making a delicious salad dressing. You need an oil that doesn’t have a thick, greasy mouth feel.

Avocado Oil Substitute For Skin

Rub a little avocado oil on your skin and it will feel moisturized and look brighter. It is a skin care product you absolutely need to try!

If you don’t have avocado oil on hand, try using homemade avocado oil (recipe below) or coconut oil; both are fantastic for your skin. 

Final Considerations

I absolutely love avocado oil and the health benefits it has. It is one of my go to oils to make my recipes have a little extra nutrition while still tasting fantastic. 

All of these substitutes for avocado oil are wonderful as well. Each one has it’s place in cooking, baking, skin care and hair care. Use them wisely and you will become a big fan of alternative oils too!

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