What Are the Best Vegan Cooking Oils?

Using fats and oils just can’t be beaten when it comes to adding flavors and textures to certain dishes. However, when transitioning to a vegan diet, certain cooking fats and oils may no longer be on the menu. So, what do you use instead, and are some oils better than others for vegan cooking? 

Some great options to consider might be the controversial avocado oil, extra virgin olive oil, coconut oil, cold-pressed walnut oil, chia seed oil, and sesame oil, depending on your beliefs as a vegan. Some will not eat avocados due to growers in California moving bees around in trucks to help with pollination. These oils contain nutrients that may be particularly beneficial to vegans and generally to overall health, vegan or not. 

How Does Oil Benefit a Vegan Diet?

Vegan or not, fats are essential for the body because they give us energy and help with hormone production and the absorption of specific vitamins. They also provide essential fatty acids that our bodies can’t make alone. 

The healthier oils are usually unsaturated and not processed too much. They give us omega-3 fatty acids, which are good for our heart, as well as vitamins and antioxidants. Some vegans might be low in omega-3, which is important for brain development and is usually found in fish and fish oil. In this case, using a plant-based source of omega-3,  like flaxseed oil, chia seed oil, and walnut oil, would benefit. 

Which Oils Are Best for Vegan Baking and Why?

Avocado oil, with its high smoke point, is a versatile cooking oil suitable for a bunch of things. Its neutral but buttery flavor makes it a perfect choice for replacing butter! In fact, I use avocado oil to make vegan butter.  Similar to olive oil, avocado oil shares a similar fatty acid composition. It primarily consists of heart-healthy monounsaturated fatty acids, making it a beneficial choice low in saturated fats.

Extra virgin olive oil (EVOO) is mainly known for its rich flavor. Composed of 73 percent monounsaturated fats, along with vitamins E and K, EVOO offers various health benefits. It contains oleic acid and the antioxidant oleocanthal, which have anti-inflammatory properties. It has a smoke point ranging from 325 to 410 degrees. I love this with Greek and Mediterranean-inspired dishes! 

Macadamia oil is another yummy option. With a smoke point of just over 400 degrees, it is suitable for most baking and gives a tasty buttery and nutty flavor to dishes. I use it a lot to roast vegetables in. Macadamia oil also has lots of healthy monounsaturated fats! 

Coconut oil is also a go-to for vegan baking. It doesn’t have the ethical considerations of palm oil and can be used as a butter or shortening substitute for pastry.  With a smoke point of 350 degrees or higher if refined, it’s suitable for most baking temperatures too. Coconut oil has lauric acid, known to have anti-bacterial and anti-viral properties.

The Safest High-Heat Plant-Based Oils for Cooking

If you are looking for a plant-based oil that isn’t going to set your stovetop on fire when you are cooking, then here are some options for you:

Sesame oil

Sesame oil is used in many East Asian cuisines. There are two main types of sesame oil: light and toasted. Light sesame oil has a light color and a neutral flavor, while toasted sesame oil is darker and has a nutty flavor and aroma. Light sesame oil has a higher smoke point of 410 degrees, suitable for stir-frying.

Avocado oil

Avocado oil is known for its higher smoke point than other plant oils (520 degrees), making it ideal for various cooking methods such as sauteing, stir-frying, pan-frying, baking, and even for raw dressings. 

Pecan oil

Pecan oil is highly versatile, with a high smoke point of 470 degrees, making it perfect for high-heat cooking. With a sweet and nutty flavor reminiscent of pecans, it shines through in dishes like oven-roasted vegetables, drizzled on salads or even used to enhance the flavors of desserts.

Refined coconut oil

Refined coconut oil is an excellent choice for both cooking and baking, thanks to its higher smoke point. It offers a good alternative to unrefined coconut oil, especially if you’re not fond of a strong coconut flavor. With a smoke point of approximately 400 degrees, it works for sautéing, stir-frying, or roasting.

Other Plant-Based Substitutes For Oils in Baking

Want to skip the oil altogether when you are baking? If so, you can try a few plant-based alternatives, such as fruit or vegetable purees, vegan yoghurts and nut butters. These will add moisture to the bake and a texture similar to what butter or cooking oil might provide. 

Depending on the recipe and flavor, apple sauce, mashed banana, or pumpkin puree could be used. However, substituting applesauce for oil in a 1:1 ratio may make the texture more rubbery and dense. Alternatives like nut butter, coconut butter, high-fat plant-based milk, or yogurt can yield better results. Almond flour in baked goods provides loads of fat and moisture, so many almond flour recipes don’t need any other fat or oil at all. 

Ground flaxseed might also work. Mix 3 tablespoons with a tablespoon of water for every 1 tablespoon of fat needed to swap it with fat in a recipe. 

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