Safflower oil is a versatile cooking oil derived from the seeds of the safflower plant. There are two main types, high-linoleic safflower oil and high-oleic safflower oil, the latter containing more monounsaturated fat, making it more stable at higher temperatures.
Safflower oil is valued for its neutral flavor and high smoke point, so what can you replace it with if you do not have it on hand? How about:
- Sunflower oil
- Extra Virgin olive oil
- Regular/virgin olive oil
- Vegetable oil
- Canola oil
- Soybean oil
- Rice bran oil
Let’s look at why these are all suitable choices.
Best All-Around Substitute For Safflower Oil: Sunflower Oil or Any Refined Cooking Oils
Safflower oil and sunflower share some similarities (they both come from the seeds of flowers and start with S, for example!) They also contain a similar fatty acid profile and are high in vitamin E. The flavor of both is neutral, allowing the other flavors in dishes to shine through, and both can be used in most kinds of cooking, from low to high heat. Sunflower oil has a slightly lower smoke point, though, so be aware of that if using extremely high heat.
You can also swap safflower oil for any of its refined oil counterparts (the ones in big bottles at the supermarket), as they are usually also very neutral in flavor and work with high heat.
Best Raw Cooking Substitute For Safflower Oil: Extra Virgin Olive Oil
Extra virgin olive oil, also known as EVOO, is arguably one of the world’s most well-known and loved oils. While you can get light olive oil, regular olive oil and virgin olive oil, EVOO is the best one for raw cooking. Why? Because it is super high in wonderful nutrients like vitamin E and polyphenols.
While EVOO can withstand a certain level of heat, it retains most of its nutrition and flavor when eaten raw or just warm. Drizzled on soups, salads, or even on bread gives a yummy, fresh, grassy flavor that reminds me of summer. Best of all, its popularity means you can find it anywhere!
Best Safflower Oil Substitute for Regular Cooking: Virgin Olive Oil
Virgin olive oil is a step down in nutrition and flavor from EVOO but still contains some antioxidants. It is a step up, though, in heat tolerance, as virgin oil is made with a mix of virgin olive oil and refined olive oil.
It is often labeled as regular or light olive oil and can be heated anywhere between 390 and 470 degrees, depending on the brand. Because it is more delicate in flavor than EVOO, it will not add too much of itself to your recipe, though it is much less neutral-tasting than safflower oil.
Best Safflower Oil Substitute for High-Heat Cooking: Sunflower Oil
So, there actually is not really a great high-heat substitute for safflower oil, as it has one of the highest smoke points of the refined oils. Safflower oil can withstand temperatures of up to 500 degrees! Avocado oil has a similarly high smoke point, but it is not a practical substitution for things like deep frying, as it is very expensive, and you usually don’t want to use too much at once.
Sunflower oil has a smoke point of 450 degrees, which is suitable for high-heat cooking, and comes at a much more budget-friendly price point than avocado oil.
Safflower Oil Substitute that is Closest in Flavor: Sunflower Oil
Safflower oil, to me, tastes like nothing. Sunflower oil also tastes like nothing, so, therefore, it is the winner in the closest flavored (and most neutrally flavored) substitute categories! While I prefer oil with its own flavor, neutral oils can be great if you really want the other ingredients in your meal to be the star of the show.
In fact, most highly refined oils have been processed to remove their flavor, so you could also use vegetable oil, canola oil, soybean oil and rice bran oil as substitutes that will not overpower your dish.
Best Healthy Safflower Oil Substitute: Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest oils you can buy. It is a big part of the reason the Mediterranean diet has such a great reputation among us nutritionists! EVOO contains monounsaturated fats, and polyunsaturated fats, including omega-6 fatty acids (linoleic acid) and omega-3 fatty acids (alpha-linolenic acid), vitamin E, vitamin K, and polyphenols which are antioxidant and anti-inflammatory.
Best Keto/Paleo/Whole30 Safflower Oil Substitute: Extra Virgin Olive Oil
Extra virgin olive oil is an appropriate choice for keto, paleo, and Whole30 eating plans, especially when it has been cold-pressed (as most varieties are). Cold-pressed olive oil undergoes minimal processing, preserving more of its nutrients, making it an excellent substitute for highly refined safflower oil, which is typically not allowed in these diets. However, be cautious not to expose your extra virgin olive oil to excessive heat, which may harm the beneficial fats and taste.
FAQs
Safflower oil is high in omega-6 polyunsaturated fatty acids, and while it does contain some omega-3, there isn’t a lot!
The healthiest oils for frying are those that have a high smoke point, making them stable at high temperatures and less likely to oxidize. While refined oils like safflower have a high smoke point, they aren’t necessarily healthy. A healthier choice for frying might be avocado oil, which is stable up to 520 degrees and is unrefined and minimally processed. The only thing is, if you are using a large amount, it is expensive.
Oils high in saturated fats are considered the worst for cholesterol levels. However, the small amount most people have in their diet doesn’t make too much of a difference. If you have high cholesterol, a lot of it may be genetic, and it can be helped by increasing your plant-based fiber intake and exercising.
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