What Is Walnut Oil?

Walnut oil is a type of oil extracted from walnuts, typically through a cold-pressing process. It is known for its rich, nutty flavor and is commonly used in salad dressings and as a finishing oil for enhancing the taste of various dishes.

Below, I’ll talk more about how walnut oil is made, how it’s meant to be used, all of its amazing benefits, and more!

What is walnut oil?

Walnut oil is a flavorful oil that is extracted from walnuts, one of nature’s superfoods. 

With a low smoke point, it’s best in raw dishes or as a finishing oil for adding a delicate walnut flavor to cooked dishes or desserts.

Apart from culinary uses, walnut oil is also utilized in some cosmetic and skincare products due to its moisturizing and nourishing properties. 

How is walnut oil made?

The process of making walnut oil involves extracting the oil from the nuts and refining it for consumption. There are two primary methods used for extraction: cold pressing and refining.

Cold pressing is the traditional method used to extract walnut oil. It involves crushing the walnuts and applying pressure to extract the oil without using any heat or chemicals. This method helps retain the natural flavors and nutritional benefits of the oil, making it a popular choice among health-conscious individuals.

Refined walnut oil, on the other hand, undergoes further processing to remove impurities and increase its shelf life. This refining process involves filtering the oil and sometimes using heat and chemical solvents. While refined walnut oil may have a milder taste compared to its cold-pressed counterpart, it can still be a great option for various culinary applications.

Benefits of walnut oil

Besides its incredible taste, walnut oil also offers numerous health benefits. It’s a rich source of monounsaturated fats, including omega-3 fatty acids, which are beneficial for heart health and can help reduce inflammation in the body.

It also contains antioxidants, such as vitamin E and polyphenols, which contribute to its potential anti-inflammatory and anti-cancer properties.

Additionally, walnut oil provides essential minerals like magnesium, phosphorus, and zinc, along with small amounts of vitamins B and K.

However, it is important to note that walnut oil is high in calories, so it should be consumed in moderation as part of a balanced diet.

Walnut oil nutrition facts

Serving size	1 tbsp (15mL)
Calories	120
Polyunsaturated	7.2 g
Monounsaturated	3.1 g
Saturated	1.2 g
Trans	0 g
Total Fat	13.6 g
Cholesterol	0

The primary fat source is bolded.

How to cook and bake with walnut oil

Firstly, choose a high-quality, cold-pressed walnut oil for the best flavor. Look for organic or unrefined options, as they tend to have a more robust taste.

Walnut oil is not typically used for high-heat cooking due to its low smoke point (around 225-320°F), which can cause the oil to break down and develop a bitter taste.

It’s better for raw applications, such as drizzling over salads or adding a finishing touch to a dish. Drizzle a small amount of oil over roasted vegetables, grilled meats, or even pasta dishes just before serving.

Add walnut oil to your homemade granola or muesli mixture for extra richness and flavor. It will also help bind the ingredients together.

You can even use walnut oil to elevate your baking! Simply substitute a portion of the butter or other oils in your favorite recipes with walnut oil to infuse your baked goods with a delightful nutty taste.

Remember that walnut oil has a strong flavor, so it’s best to use it in smaller amounts to avoid overpowering your dishes!

Ways to use walnut oil

Here are some ideas for ways to incorporate walnut oil into your recipes:

• Roasted butternut squash salad with walnut oil dressing
• Pan-seared salmon with lemon and walnut oil sauce
• Drizzled over soups with homemade croutons
• Walnut oil vinaigrette
• Drizzled over roasted brussels sprouts (or your favorite veggies!)
• Tossed with steamed vegetables
• Walnut oil pesto
• Substitute for a portion of the oil or butter in cakes, muffins, cookies, and bread

How to make walnut oil at home

Here’s how you can make your own walnut oil at home:

1. Start by toasting shelled walnuts in the oven (skip if using raw walnuts)
2. Grind the walnuts in a food processor or blender until finely ground.
3. Transfer to a clean cheesecloth or nut milk bag.
4. Squeeze and press the walnuts to extract the oil.
5. Collect the oil in a clean container and allow it to settle for a few hours.
6. Carefully decant the oil, leaving any sediment at the bottom.
7. Store the homemade walnut oil in a sealed jar in a cool, dark place.

Please note that making walnut oil at home yields a small amount and commercially produced walnut oil is often made using large-scale machinery that extracts a higher quantity of oil.

How to store walnut oil

Walnut oil can turn rancid if exposed to light and heat, so proper storage is important.

An unopened bottle of walnut oil should be kept in a cool, dark place like your pantry or kitchen cabinet for up to 12 months.

Once open, keep walnut oil in the fridge and use it within 6 months to ensure the best quality.

What are the best substitutes for walnut oil?

If you don’t have walnut oil on hand or want to explore other options, I recommend other nut oils for a similar nutty flavor, especially pecan oil, which is the best overall substitute for walnut oil.

For a more neutral and budget-friendly option, peanut oil can also be used in recipes that call for walnut oil.

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