While oils and fats come in a range of delicious types and flavors, there are times when a more neutral cooking oil is required. Neutral-flavored oils are ideal for baking, deep-frying, sautéing and salad dressings as they don’t impart any additional flavor to the dish and allow the other seasonings and spices to really stand out.
Most supermarkets offer a variety of neutral cooking oils that range from vegetable oil blends to nut and seed oils, and while avocado oil gets my vote as the healthiest and the best, it might not be the right choice for everyone. So, here are five that you can use depending on your needs:
- Avocado oil
- Refined olive oil
- Rice bran oil
- Safflower oil
- Canola oil
As a side note, this article is about the most neutral flavored oils, not the healthiest. Most of this list consists of refined cooking oils, which are unhealthy when consumed in large quantities. Always chat with your healthcare provider to decide what kinds of cooking fats and oils are best for your particular circumstance.
Understanding Neutral Flavored Cooking Oils
A neutral-flavored cooking oil refers to an oil with a very mild flavor that will not impact the taste of your final product. They are generally used when you do not want to impart specific flavor profiles into your dish and are often used in baked goods, deep frying or sauteing. They are also predominant oils in commercial kitchens and processed/packaged goods.
The most neutral oils are any that are highly refined. Refined oils have been processed and extracted from their source in a way that removes most of the flavor. As a result, they are much more neutral than unrefined oils, which can be quite flavorful.
Factors to Consider When Choosing a Cooking Oil
There are a few key factors to consider when selecting your neutral-flavored cooking oil. One is the smoke point. Heating oil beyond its smoke point can result in the formation of harmful compounds, plus you don’t want the oil to get to its flashpoint, which means it could ignite. Depending on what temperature you are cooking at, choose an oil that can handle the heat!
Nutritional value is the next factor. Some people need to avoid certain fats and oils for health reasons, and some like to have specific compounds in their fats and oils to help improve their health, such as the heart-healthy compounds in olive oil. Make sure to do your research on which oil suits your needs.
The third thing to consider is what you are using the oil for. For example, if you want to deep fry something, you probably wouldn’t use avocado oil as you need to use a lot, which is costly.
Popular Neutral Flavored Cooking Oils
Refined cooking oils like vegetable, canola, and soybean are mainly used in the cooking industry and restaurants. While these are the most budget-friendly and accessible choices, they are not nutritionally the best and in the modern diet, we tend to overeat them! So, go with an unrefined nut or seed oil when you can.
#1 Avocado Oil
Winner! This oil has a high smoke point, works in all kinds of dishes, and the unrefined kind is super duper healthy. With a smoke point of up to 520 degrees, depending on your brand, you barely even have to think about it setting your kitchen on fire, which is nice!
It is not 100% flavorelss, it does have some butter undertones, which I find come through more in its raw form. Once it is cooked with other things, it tends to disappear into the background.
It is one of the healthiest cooking fats, with high essential fatty acids and antioxidants (just like avocado). I love it in
- Salad dressings,
- Roasted vegetables
- Air-fryer chicken wings and french fries
- Pesto
- Grilled meats and seafood
- Stir-fries and sautés
- Homemade avocado oil mayonnaise
- Baking recipes (cakes, muffins, and cookies)
- Marinades for meat and poultry
- Dips and sauces
#2 Refined Olive Oil
Refined olive oil, also known as regular olive oil, differs from cold-pressed extra virgin olive oil in that it is partially refined and, therefore, much less intense in flavor (though it still has a little).
It has a smoke point of 390 to 470 degrees, depending on the brand, and is rich in monounsaturated fats. It is not as nutritious as unrefined olive oil but can still give you some of its healthy antioxidants.
I like to use it in:
- Salad dressings
- Italian sauces
- Dips such as hummus and tzatziki
- Drizzled into soups and broths
- Mixed with lemon juice and herbs for a Greek chicken marinade.
#3 Rice Bran Oil
Rice bran oil has a high smoke point of 450 degrees, which is suitable for most kinds of cooking. Its primary fat is monounsaturated, followed by polyunsaturated. In terms of its omegas, it is highest in omega 9, followed by omega 6 and then omega 3, so it is not one I use all the time.
It is known for its mild flavor, which doesn’t overpower other ingredients, making it suitable for various recipes, including baked goods like cakes and muffins. It does contain high levels of vitamin E.
I use it in
- High heat cooking, like broiling or flash frying
- As an oil to coat pizza trays going into a high-heat oven
- Sometimes to moisturise my legs!
#4 Safflower Oil
Safflower oil has a super high smoke point of 475-500 degrees, so it wins for high-heat cooking where you need a lot of fat. It can also help keep baked goods light and fluffy and can be found as an ingredient in many fresh bakery breads.
It works well in Asian dishes such as pad thai, which need to be cooked at a higher heat, as it really allows the flavors to come through.
#5 Canola Oil
Last on the list is canola oil, the overall winner for accessibility and budget. Sometimes labelled as rapeseed oil, it has a maximum smoke point of 445 degrees, though this can vary quite a bit by brand, so be sure to double-check.
It can handle various cooking techniques like deep-frying and stir-frying without breaking down and is cheap and easy to find in grocery stores and online (usually under 10 dollars per gallon)
Its versatility means you may find it in anything from stit frys to popcorn and sauteed seafood.
FAQs
It depends on what you are cooking and your budget. Generally, oils with high smoke points, like avocado oil, are a good option as they can withstand high temperatures and won’t smoke or burn, but the healthiest are usually the cold-pressed oils that do not do well at high temperatures. We wrote an article about that too!
Yes, though the downfalls are currently being debated. Studies have shown that consuming canola oil may reduce the risk of heart disease and high cholesterol compared to consuming saturated animal fat.
Yes, as long as the oil temperature does not exceed the smoke point of your particular brand of canola oil.
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