Safflower oil, a common ingredient used in cooking, comes from the seeds of the safflower plant, which is native to Asia, Africa, and the Middle East.
Safflower oil has a neutral flavor and a high smoke point of 450°F, making it a versatile cooking oil that complements practically any dish.
It also has high nutritional value — vitamin E and healthy fats like unsaturated fatty acids.
It comes in two variants — high-linoleic and high-oleic. The high-oleic version has more monounsaturated fats, making it more suitable for cooking at high temperatures.
On the other hand, high-linoleic safflower oil is a rich source of polyunsaturated fats and is perfect for raw or unheated foods like salads.
Did you know that of all the cooking oils used today, safflower oil has the highest levels of linoleic acid, making it ideal for those in search of a cooking alternative that supports healthy heart function?
Safflower oil is thus, healthy, affordable, and easily available, making it a well-loved oil in most homes.
Its mild taste makes it perfect for purposes other than cooking, such as salads, baked goods, soaps, cosmetics, and even dog food.
So, what can you use if you are short on this cooking oil or have a houseguest with specific dietary needs that require high-end oils? Cooking oils like vegetable oil and sunflower oil work just fine for regular meals. Or, if you were making a cold-process soap recipe that called for safflower oil but you’ve run out of it, coconut oil and rice bran oil can step in as quick substitutes.
Other substitute oils such as olive and avocado oils are terrific for salad dressings. Similarly, almond and grapeseed oils are wonderful emollients to add to lotions. Wondering what you can use in baking? Canola and peanut oil are healthy alternatives.
Need a little help understanding the ‘what’ and ‘how’ of safflower oil and its substitutes?
Or perhaps you’re in search of some quick, yummy recipes? Read on, for we’ve researched all that and more for you!
Safflower Oil Substitutes
1. Sunflower Oil
Safflower oil is a healthy oil that you can add to, well, everything. The high smoke point and neutral flavor make safflower oil a great medium for stir-fries, sautés, curries, and other dishes.
If you have some of this wonderful oil on hand and are raring to use it, add some veggies to hot safflower oil along with some seasoning, cook them the way you want, and enjoy!
But if you don’t have it in stock, you’ll need a cooking oil that is healthy and safe for everyone, including your little ones.
If you want to know what to use instead of safflower oil in cooking, sunflower oil is a healthy alternative.
Sunflower oil is very similar to safflower oil in flavor, color, and profile, making it one of the best substitutes for the latter.
Like safflower oil, it has a high smoke point of 450°F and has a pale yellow color and subtle flavor. It is rich in monounsaturated and polyunsaturated fats and Vitamin K and E.
And it is easy on the wallet. Like safflower oil, sunflower oil, too, comes in two varieties: high-linoleic and high-oleic.
If you don’t have safflower oil on hand, you won’t go wrong with a substitute for cooking with sunflower oil.
2. Vegetable Oil
Isn’t it just awful when you’re prepping for a meal only to realize that you’re all out of your main ingredient — safflower oil? Rummaging through your pantry for an alternative is the easy part.
Knowing which oil will work well with your recipe, now that’s the challenge. While olive oil has a stronger flavor, coconut oil is not ideal for frying. Pecan oil tends to turn rancid. You get the idea.
So, what to substitute for safflower oil? Vegetable oil! Like safflower oil, it has a high smoke point of 450°F, making it good for sautéing, frying, roasting, and grilling.
It is also rich in omega-6 and omega-3 fatty acids, plant sterols, and Vitamin K and E. Compared to most other cooking oils, it is a low-cost option, making it a win-win for your health and budget.
3. Canola Oil
Many people love using safflower oil for baking instead of butter or other vegetable oils.
But if you don’t want to use it or are curious about what is a good substitute for safflower oil while baking, switch to canola oil.
Canola can be easily substituted for safflower oil in baked goods, as it has a mild flavor, smooth texture, and a relatively high smoke point of 400°F.
It also contains healthy fats such as monounsaturated fat and alpha-linolenic acid (ALA), which is an omega-3 fatty acid. Add this oil to your batter, and you won’t go wrong with it.
4. Peanut Oil
When whipping up delicious delights for our family, it can sometimes be difficult to balance health and taste.
If you want to add some good fats to your baked goods and make them healthier instead of just plain indulgent, toss in some safflower oil in your cake or cookie batter, and bake away.
Its mild flavor won’t affect the taste of your baked concoctions while delivering some healthy nutrients to your family. But you may not always have this oil in your kitchen. In such a case, turn to peanut oil.
Peanut oil, also called groundnut oil, has a mild nutty, almost neutral flavor that lends itself well in baked goods, especially those containing nuts.
Its high smoke point of 437°F and light consistency make it great for baking. But we were just talking about good fats and you may now be wondering if this one has some, too.
Yes, the golden oil is good for you and contains healthy fats such as monounsaturated fat and polyunsaturated fat, along with phytosterols and Vitamin E.
However, peanut oil is not as cheap as other vegetable oils. Also, while allergy-causing proteins are removed during processing, you should be careful when using peanut oil if anyone in your family has nut sensitivities.
Those with allergies should stick to refined peanut oil instead of the cold-pressed version.
5. Olive Oil
Drizzle some safflower oil over your salad or add the oil to your salad dressing. However you wish to go about it, this cooking oil can be a great way to add some extra goodness to your salad.
But if you have run out of stock of this oil, choose olive oil. Olive oil is the core of the Mediterranean diet or MedDiet for a reason.
It is high in monounsaturated fats, phenols, and vitamin E, making it a healthy choice among vegetable oils.
It is the perfect addition to your salad dressing due to its host of health benefits. What’s more, olive oil has a subtle flavor and light consistency, which doesn’t alter your salad’s taste or make it oily.
6. Avocado Oil
Avocado has risen in popularity in recent years due to its high nutritive value, making it the new superfood among health enthusiasts.
It also has a mild, nutty, grassy, and fresh flavor and can be easily added to a wide range of dishes such as salads and more.
But talk about avocado oil in salad dressing and you may wonder, “Can avocado oil substitute safflower oil in salad dressing? Really?” Yes, it can.
Like the fruit, cold-pressed avocado oil contains oleic acid (a heart-healthy monounsaturated omega-9 fatty acid), vitamins A, B1, B2, D, and E, and antioxidants such as carotenoids and plant sterols.
It also tastes mild and delicious like avocados, making it a wonderful ingredient in salad dressings or vinaigrettes.
7. Flaxseed Oil
Safflower oil is commonly used in dog food for its nutritive value that benefits your dog’s health and keeps its skin and coat healthy and shiny.
However, if you don’t have this oil with you, flaxseed oil, also called flax oil or linseed oil, can be a great alternative to safflower oil in dog food.
It has anti-inflammatory properties and contains healthy fats like omega-3 and omega-6 fatty acids.
These nutrients promote kidney function and maintain healthy skin and coat in dogs and pups.
It also relieves constipation, diarrhea, and arthritis symptoms, making it an all-around wonder ingredient for dogs.
8. Corn Oil
If you usually use safflower oil in your dog’s food and want to know what can replace safflower oil, check out corn oil.
Corn oil provides high amounts of energy and nutrients such as anti-inflammatory phytosterols, Vitamin E, polyunsaturated omega-6 fats, and monounsaturated oleic acid. These nutrients help keep dogs active and healthy.
9. Sweet Almond Oil
Safflower oil is commonly used in cosmetics due to its moisturizing and softening properties.
If you make lotions and other cosmetics at home and don’t have safflower oil in stock, fret not. Sweet almond oil is here to take the place of safflower oil.
The former is rich in vitamins A, D, and E, proteins, zinc, potassium, and linoleic acid and has wonderful emollient and nourishing properties for the skin.
It relieves dryness and irritation and is non-comedogenic, which means that it won’t clog your skin.
Its nutrients benefit all types of skin and can help treat certain skin conditions such as eczema and dermatitis.
This makes it a common ingredient in cosmetics prepared especially for sensitive skin. Sweet almond oil also has a light scent and won’t interfere with the fragrance added in lotions, either.
10. Grapeseed Oil
Grapeseed oil is a byproduct of winemaking and has been increasingly used in cosmetics due to its lightweight, quick-absorbing texture and excellent emollient properties.
It is non-comedogenic, which means that it won’t clog your pores and is great for all types of skin, including oily and acne-prone skin.
That’s not all!
Grapeseed oil is antimicrobial, anti-inflammatory, and is chock full of Vitamin E and flavonoids.
This helps the oil to nourish skin and eliminate dryness, acne, melasma, and other skin conditions, making it much sought after by skincare manufacturers and enthusiasts. And since it has no aroma, it won’t alter the lotion’s fragrance.
So the next time you’re out of safflower oil, try grapeseed oil!
We Thought You Would Like
11. Rice Bran Oil
Safflower oil is high in essential fatty acids, and other nutrients that condition skin and improve its texture.
It is quite inexpensive and easily available, making it a common ingredient in handmade soaps.
If you’re enthusiastic about making soap and want to substitute safflower oil with another oil in soapmaking, the answer is rice bran oil.
Like safflower oil, it conditions and softens skin and adds a little hardness to the soap bar. It also helps create a rich, creamy lather and is hypoallergenic, making it suitable for all skin types.
12. Coconut Oil
Coconut oil is one of the most common ingredients used in handmade, cold-process soaps.
It is a great substitute for safflower oil and helps create large bubbles that make the bathing experience even better.
It has excellent cleansing abilities that remove dirt and toxins from your body, leaving you feeling fresh and squeaky clean.
Coconut oil also lends a lovely hardness to the soap, helping your soap bar last longer in the shower.
Final Considerations
Safflower oil is a fantastic vegetable oil used for cooking, baking, soapmaking, and making cosmetics such as lotions and creams.
Its high smoke, flavor profile, and nutrients make it a ubiquitous ingredient in most homes.
However, if you don’t find safflower oil in your local supermarket or just want to try an alternative, just check your neighborhood stores.
We’re pretty sure you’ll find a bottle from our list of healthy, wholesome alternatives.
My name is Keren Tayler. I am a stay-at-home mama to three lovely girls, Sarah + Rachel + Hannah. Prior to becoming a mom, I had a successful career in the accounting field, steps away from becoming a CPA. I decided to give up on my career in order to raise my own kids (as opposed to letting a nanny do it, no judgment here :)) I learned a lot and I love sharing it with other moms. Along the way, I also became a Certified Food Handler.