Oil Substitutes

Baking, frying, sauteing -- oil is used in many areas of cooking. Learn how to replace a variety of cooking oils when you are missing the ingredient, plus find suggestions for healthy oil substitutes.

Canola Oil Substitutes

For 1 tablespoon canola oil, substitute 1 tablespoon sunflower or safflower oil.

Cooking Oil Substitutes

For 1 tablespoon cooking oil, substitute 1 tablespoon olive oil, canola oil, or coconut oil, or replace half the amount of oil for mashed bananas in baking and adjust as needed.

Vegetable Oil Substitutes

For 1 cup vegetable oil, substitute 1/2 cup applesauce or fruit puree.

  • As a general rule, use half applesauce and half fat. For example, if a recipe calls for 1 cup oil, use 1/2 cup applesauce and 1/2 cup oil.

For baking, start by replacing half the amount of oil with mashed bananas and adjust as needed.

For frying, substitute 1 cup vegetable oil for 1 cup lard or vegetable shortening.

More ingredient substitutions

Healthy Oil Substitutes

For 1 cup canola oil, substitute 1 cup organic canola oil.

In baking, replace half the amount of oil for mashed bananas or pureed baby food pears and adjust as needed.

  • Cup for cup, bananas have less calories than oil and almost no fat or saturated fat. However, they do add carbs and natural sugars. Replacing half the oil with bananas will decrease the added calories, fat, and saturated fat by nearly half.
  • Cup for cup, baby food pears have about 95 percent less calories than oil and almost no fat or saturated fat. However, pears add carbs, natural sugars, and fiber. One cup of pears has 28 grams carbs, 18 grams sugar, and 9 grams fiber, while oil has no carbs, sugar, or fiber. Replacing half the oil with pears will decrease the added calories, fat, and saturated fat by nearly half.

Healthy ingredient substitutions

Heart-healthy cooking oils

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