Are you out of olive oil and unsure what to use instead? Finding the right olive oil substitute is key to keeping your recipe on track, especially if you're cooking at high temperatures, following a special diet, or aiming for a different flavor or cost.

Extra virgin olive oil is popular for its rich taste and is often chosen as part of a heart-healthy diet, but it’s not always the best fit for every dish or budget. Some oils burn quickly, others clash with sweet or delicate flavors, and a few may not suit vegan or allergy-friendly cooking.

This guide breaks down 15 of the best olive oil substitutions with practical tips to match them to your cooking method, flavor goals, and health needs.

Olive oil is a staple in many kitchens, but there are times when it's not the best choice. Depending on the recipe, cooking method, or dietary needs, another oil or fat may work better or be the only option.

Sometimes you're halfway through a recipe and realize you're out of regular olive oil or extra virgin olive oil. In those cases, knowing which cooking oil can step in saves time and stress. A quick substitute like vegetable oil or canola oil can keep your dish on track.

Not everyone enjoys the distinct flavor of virgin olive oil. Some people prefer a neutral oil with a milder taste, especially for baked goods or delicate sauces. Others look for alternatives to olive oil that better suit their dietary needs, like coconut oil for Paleo diets or flaxseed oil for added omega-3s.

Extra virgin olive oil has a moderate smoke point, making it less ideal for very high-heat cooking compared to oils like avocado or peanut oil. For high-heat cooking methods like stir-fries, deep frying, or roasting at high temperatures, a substitute with a high smoke point makes more sense. Oils like avocado oil, peanut oil, or rice bran oil handle heat better without breaking down.

Olive oil isn’t always allergy-friendly or affordable. Some people may need to avoid nut oils or want cheaper plant-based oils like corn oil or vegetable oil. Having options helps when cost or allergies are a concern.

Choosing the right olive oil substitution depends on how you're using it. Some oils work well for cooking, while others shine in salad dressings or cold dishes.

Flavor is key when picking a substitute for olive oil. Neutral oils like canola oil or grapeseed oil blend into most recipes without changing the taste. Nut oils like walnut oil or hazelnut oil add a bold, nutty flavor that is perfect for finishing oil or salad dressings.

The smoke point tells you how well an oil handles heat. Olive oil has a moderate smoke point, so for high-heat cooking like sautéing or frying, you’ll want options like avocado oil or clarified butter. These oils won’t burn as fast, keeping your food tasting fresh.

Many people choose olive oil because it contains monounsaturated fats, which are often associated with heart health. Other plant-based oils like algae oil or flaxseed oil offer similar benefits. If nutrition matters, look for oils with vitamin E, omega-3s, and low saturated fats.

Choosing the right olive oil substitute depends on your dietary needs. Some oils are better suited for vegan meals, while others align with Keto or Paleo guidelines. Here's how common options fit into special diets:

Always check labels and ingredient lists to make sure the oil fits your specific dietary guidelines.

Each oil or fat below has unique strengths. Use this guide to match the right olive oil substitute to your cooking method and flavor goals.

Avocado oil is a top pick for high-heat cooking. It has a high smoke point, mild flavor, and heart-healthy fats similar to those found in olive oil.

With a neutral flavor and impressive smoke point, grapeseed oil works well in salad dressings, roasted vegetables, or stir-fries. It also contains polyunsaturated fats.

Canola oil is a common substitute for vegetable oil with a neutral taste. It’s great for baking, frying, or general-purpose cooking, and contains monounsaturated fats.

Sunflower oil has a relatively high smoke point and a mild flavor. It’s useful for both sweet and savory baked goods.

Peanut oil has a rich, nutty flavor and high smoke point, making it excellent for deep frying and high-heat cooking. It's one of the best olive oil alternatives for flavor lovers.

Sesame oil has a distinct flavor that works well in Asian-inspired recipes. It shines in marinades, stir-fries, and cooked dishes where strong flavor is welcome.

Coconut oil has a unique taste and solid texture at room temperature. It’s a good olive oil substitution in baked goods or medium-heat dishes.

Butter adds a rich taste and browns beautifully in baked items. It’s also useful in pan-cooked recipes, though its smoke point is lower than many refined oils, making it better for low to medium heat.

Ghee is butter without milk solids, offering a higher smoke point. It’s perfect for high-heat cooking and has a deep, buttery flavor.

Vegetable oil is one of the most accessible and neutral alternatives to olive oil. It’s widely used in fried foods, baked goods, and more.

Flaxseed oil is packed with omega-3 fatty acids but has a low smoke point. Use it in salad dressings or as a finishing oil.

Walnut oil has a strong nutty flavor and works best in cold or lightly cooked dishes. It’s a great way to add complexity to a simple salad.

Mashed banana may seem unusual, but it’s a great plant-based alternative in baking. It adds moisture and mild sweetness without added fat.

Algae oil is rich in monounsaturated fats, which are considered beneficial as part of a balanced diet. It’s good for heart health and fits into most diets.

Rice bran oil has a mild taste and a very high smoke point. It’s suitable for frying, shallow frying, and stir-frying with minimal flavor change.

Different cooking methods call for different oils. Matching your substitute to the task helps avoid burning, off-flavors, or poor texture. Unlike olive oil, which has a lower smoke point, some oils perform better in high heat or deliver a more neutral taste that complements a variety of delicious dishes. Choosing the right olive oil substitute—like avocado oil for searing or substitute vegetable oil for baking—ensures the best results every time.

Go for oils with a high smoking point, like avocado oil, peanut oil, or rice bran oil. These options handle high temperatures and reduce the risk of burning.

Use neutral-flavored oils like canola oil, vegetable oil, or sunflower oil. Mashed banana also works well for sweet baked recipes that need moisture.

Choose oils with a smooth or nutty flavor, like walnut oil, flaxseed oil, or grapeseed oil. These make excellent bases for salad dressings or finishing touches.

Plant-based oils like coconut oil, flaxseed oil, and avocado oil are great for vegan dishes. Avoid butter or ghee if you're avoiding animal products.

Using the best olive oil or substitute means nothing if it’s rancid. Storing your oils properly keeps them safe and tasty.

Some oils last longer than others, depending on their fat content. Oils high in polyunsaturated fats tend to spoil quickly and need extra care during storage. Here’s a quick list of which olive oil substitutes should be kept in the refrigerator:

• Flaxseed oil – Very rich in omega-3s and polyunsaturated fats; refrigeration is a must.

• Walnut oil is delicate and prone to going rancid; it is best kept cold.

• Sesame oil (unrefined) – Can spoil quickly when exposed to heat or light; refrigerate after opening.

• Hazelnut oil – A nut oil with a short shelf life; store in the fridge to maintain its nutty flavor.

• Algae oil – Usually stable, but refrigerating can help preserve heart-healthy fats longer.

Most oils with a high smoke point or mostly monounsaturated fats, like avocado oil, are relatively stable at room temperature when stored in a cool, dark place.

Oils don’t last forever. Over time, exposure to air, heat, or light can cause them to spoil. Here’s how to tell if your cooking oil or olive oil substitute has gone rancid:

• Smells sour, like paint or crayons – A strong, chemical-like odor is a clear warning sign.

• Tastes bitter or sharp – Even a small taste test can reveal spoilage.

• Looks cloudy or has sediment – While some unrefined oils may appear cloudy when cold, lasting cloudiness can signal a problem.

• Changes color – A shift in shade or darkness may mean the oil has oxidized.

• Feels sticky – If the bottle or oil feels tacky, it could be breaking down.

Using spoiled oil can negatively impact the flavor and quality of your dish, so when in doubt, throw it out.

The shelf life of olive oil substitutes depends on the type of oil and how it’s stored. Keeping them in a cool, dark place helps slow down spoilage. Here's a quick guide to how long common substitutes typically last:

• Avocado oil – Up to 12 months unopened; use within 6 months after opening.

• Canola oil – Lasts 1–2 years unopened; use within 6 months once opened.

• Grapeseed oil – Best within 6 months after opening; refrigerate to extend freshness.

• Coconut oil – Stable for up to 2 years unopened; store in a pantry once opened.

• Vegetable oil – Lasts 1 year unopened; use within 6 months after opening.

• Flaxseed oil – Use within 6–8 weeks of opening; always refrigerate.

• Walnut oil – Shelf life of about 6 months; refrigerate after opening.

• Peanut oil – Lasts up to 1 year; keep in a cool, dark cabinet.

• Sesame oil – Unopened for 1 year; refrigerate after opening for a longer shelf life.

• Ghee (clarified butter) – Up to 1 year unopened; once opened, store in a cool place and use within 3–6 months.

Always check the expiration date on the label, and trust your senses—if an oil smells off or tastes bitter, it’s time to replace it.

Choosing the right olive oil substitute starts with understanding your cooking method, flavor preferences, and health goals. For example, oils like avocado or peanut oil are excellent for high-heat cooking, while walnut or flaxseed oil is better suited for salad dressings and cold dishes.

When selecting a substitute, consider how it matches your cooking style, dietary needs, and the type of fats you’re looking to include in your meals. With so many plant-based oils and cooking alternatives available, experimenting with a few can help you discover what works best in your kitchen.

A well-chosen olive oil substitute can enhance flavor, meet your health goals, and elevate your meals without compromise.