Best Substitute for Olive Oil

The best all-purpose substitute for olive oil is avocado oil, it has a similar healthy fat profile, a neutral flavor, and handles high heat well. For baking, melted butter or canola oil works great at a 1:1 ratio. For dressings and drizzling, walnut oil or flaxseed oil are solid picks.

Why You Might Need an Olive Oil Substitute

We've all been there. You're halfway through a recipe, you reach for the olive oil, and the bottle is empty. Or maybe olive oil's bold, grassy flavor is a bit too strong for what you're making. Perhaps you're trying to cut costs, or you need something with a higher smoke point for that stir-fry you're planning.

I've been cooking and writing about food and nutrition for years, and I can tell you: finding the right substitute for olive oil is less about finding a perfect match and more about knowing which oil does what. In this guide, I'll walk you through the 10 best alternatives, exactly when to use each one, and the ratios that make the switch seamless.

Common Problems People Have With Olive Oil — And Why Substitutes Help

Problem 1: Olive Oil Burns at High Heat

If you've ever seen your olive oil start to smoke during a sear or stir-fry, you've hit its smoke point. Avocado oil handles searing, grilling, and roasting without burning, with a smoke point of 520°F — while standard extra-virgin olive oil sits much lower. 

Solution: Swap in avocado oil, refined sunflower oil, or grapeseed oil for high-heat cooking. Use a 1:1 ratio and you're good to go.

Problem 2: The Flavor Is Too Strong for Delicate Recipes

Olive oil has a distinct taste — fruity, sometimes peppery. In a chocolate cake or a mild vanilla muffin, that flavor can clash with everything else.

Solution: Use a neutral oil like canola, grapeseed, or refined sunflower oil. Grapeseed oil is a neutral-tasting oil, so it won't add any noticeable flavor to your food. It blends right into the background.

Problem 3: You're Out Mid-Recipe and Need Something Fast

This is the most stressful scenario. You need a swap right now.

Solution: Grab whatever liquid fat you have on hand. Melted butter, vegetable oil, or even coconut oil can all stand in for olive oil at a 1:1 ratio in most recipes. Swapping vegetable oil for olive oil is much simpler, just use a 1:1 ratio. The same works in reverse.

The 10 Best Substitutes for Olive Oil

1. Avocado Oil — Best All-Purpose Swap

Avocado oil has a neutral taste and the highest smoke point of any cooking oil, so it's great for high-heat cooking. From a health standpoint, avocado oil is rich in heart-healthy fats and exerts anti-inflammatory effects, plus it offers up vitamin E to support blood vessel and skin health. 

Use it: For sautéing, roasting, baking, and drizzling. Works 1:1.

2. Butter — Best for Baking and Low-Heat Cooking

Butter brings richness and a familiar flavor. Butter melting over steamed vegetables is essentially being used as a finishing oil, and it's a valid substitute for olive oil in low-temperature cooking. 

Keep in mind: butter burns faster than olive oil, so watch your heat. For high-temp cooking, use ghee instead (more on that below).

Use it: For baking, roasting vegetables at moderate heat, and finishing sauces. Swap ¾ cup of butter for every 1 cup of olive oil.

3. Ghee — Best for High-Heat Searing

Ghee has been used for centuries as part of Ayurveda and is gaining more popularity in Western cooking. Because ghee is a type of clarified butter, it tastes nutty and rich, and has a higher smoke point than butter, so you can use it for almost any type of cooking.

Use it: For searing meat, stir-frying, and high-temp roasting. Works 1:1.

4. Canola Oil — Best Budget-Friendly Option

Canola oil is affordable, neutral, and easy to find in any supermarket in the US, UK, Canada, or Australia. It has a smoke point of around 400°F, making it suitable for most everyday cooking tasks.

Use it: For baking, sautéing, and frying. Works 1:1.

5. Coconut Oil — Best for Asian and Tropical Dishes

Unrefined coconut oil has a stronger coconutty flavor and lower smoke point, while refined coconut oil is milder and can be heated more aggressively. Coconut oil is best suited for recipes of African, Southeast Asian, and Pacific origin.

Use it: For stir-fries, curries, and baked goods. Works 1:1 but expect a hint of coconut flavor with unrefined versions.

Pro Tip: If you want coconut oil without the coconut taste, go for refined coconut oil. It's much more neutral and handles medium-high heat well.

6. Grapeseed Oil — Best for Dressings and Baking

Grapeseed oil is made from pressed grape seeds and serves as another great, tasty alternative to olive oil. Since the oil has a high smoke point, it can be used for frying, roasting, and sautéing vegetables and meats. It also has a unique edge: it can substitute for butter in baking recipes.

Use it: For vinaigrettes, baking, and high-heat cooking. Works 1:1.

7. Sunflower Oil — Best for Frying

Sunflower oil is a great substitute for olive oil in general cooking because it has a similar smoke point and contains heart-healthy fats. Sunflower oil contains many heart-healthy unsaturated fatty acids and is even a good source of vitamin E.

Use it: For frying, sautéing, and roasting. Works 1:1. Avoid using it raw in dressings — it can taste flat.

8. Sesame Oil — Best Finishing Oil for Asian Recipes

Sesame oil has a rich taste that is ideal for Asian cuisine, enhancing stir-fries, dressings, and marinades with a depth of flavor. It's strong, though — don't use a full tablespoon during cooking if your palate isn't used to it.

Use it: As a finishing oil, drizzled over noodles, rice, or stir-fries. Use sparingly — start with half the amount called for.

Pro Tip: Sesame oil's smoke point is low, so never use it as your main cooking fat for frying. A few drops at the end of cooking is where it really shines.

9. Flaxseed Oil — Best for Cold Salad Dressings

Flaxseed oil holds great heart health benefits since it's high in omega-3 fats. This oil has a low smoke point, so it isn't recommended for cooking, as it can burn easily. However, it's a great alternative to olive oil when used in salad dressings or as a garnish. 

Use it: For raw dressings, smoothies, and drizzling. Never heat it. Works 1:1.

10. Mashed Banana or Applesauce — Best for Fat-Free Baking

Yes, this one sounds unusual — but it works. Applesauce replaces oil at a 3:4 ratio (¾ cup applesauce for every 1 cup oil). It cuts fat significantly while keeping baked goods moist. Best in muffins, banana bread, and quick breads. 

Use it: For muffins, cakes, and quick breads when you want to reduce fat. Expect a slightly denser texture.

Pro Tip: Combining ½ mashed banana and ½ applesauce gives you the best texture — moisture from the banana and binding from the applesauce — without going all-in on one flavor.

Olive Oil Substitute Comparison Table

What Real Experts Say

"Avocado oil is a good choice for all-purpose sautéing, roasting, and baking." — Ginger Hultin, R.D.N., Integrative Registered Dietitian Nutritionist and author of Anti-Inflammatory Diet Meal Prep

"Choose a mild-flavored variety for more delicate cakes, muffins, and cookies; it will give your baked goods a fruity note without overpowering your dessert. For rich and dense desserts, feel free to use a more intensely flavored variety." — Jackie Freeman, Professional Chef and Cookbook Author

"Avocado oil is a cooking oil I use in my home and recommend to my clients for heart health due to its high content of monounsaturated fats, which has been shown to help support lower cholesterol levels and protect blood vessel health." — Michelle Routhenstein, MS, RD, Preventive Cardiology Dietitian at Entirely Nourished

A Note on Health

Olive oil is high in monounsaturated fatty acids, containing about 75% by volume. When substituted for saturated fat, monounsaturated fats help lower your "bad" LDL cholesterol. The antioxidant and anti-inflammatory properties of olive oil add benefits beyond cholesterol lowering. When picking a substitute, try to stay in the monounsaturated fat family — avocado oil and high-oleic sunflower oil are your closest matches nutritionally.

For an authoritative breakdown of how different fats affect your heart, the American Heart Association's guide on dietary fats is a trustworthy starting point.

Frequently Asked Questions

What is the closest substitute for olive oil in cooking? 

Avocado oil is the closest match for most cooking tasks. It has a similar healthy fat profile, a neutral flavor that won't compete with your dish, and a much higher smoke point making it versatile for sautéing, roasting, and even baking. Use it at a 1:1 ratio.

Can I substitute butter for olive oil in baking? 

Yes, but the ratio shifts slightly. Use ¾ cup of melted butter for every 1 cup of olive oil. Butter adds a richer flavor and slightly denser texture. For lighter results, try a 50/50 blend of butter and a neutral oil like canola.

Is vegetable oil a good substitute for olive oil? 

It works, but it's not the healthiest option. Vegetable oil is often heavily processed and lower in nutrients compared to alternatives like avocado or grapeseed oil. That said, it's neutral in flavor and widely available, making it fine for occasional use in baking or frying at a 1:1 ratio.

What can I use instead of olive oil for salad dressings? 

Walnut oil and flaxseed oil are both excellent cold-use alternatives. They have pleasant, nutty flavors that complement greens, herbs, and vinegars beautifully. Both are rich in omega-3 fatty acids, which makes them a nutritious pick too. Use them 1:1 in any vinaigrette.

Can I substitute coconut oil for olive oil in all recipes? 

Not quite all recipes. Coconut oil works well in baking and dishes with warm, tropical flavor profiles — curries, stir-fries, and Asian-inspired meals. However, it's high in saturated fat and solid at room temperature, which can affect texture in some recipes. Stick to a 1:1 ratio and use refined coconut oil if you want to avoid the coconut flavor.

The Bottom Line

Finding a good substitute for olive oil really comes down to three things: what you're cooking, how hot you're cooking it, and the flavor you're going for.

For high heat, avocado oil or sunflower oil are your safest bets. For baking, canola oil or melted butter keep things simple. For dressings and finishing touches, flaxseed oil or walnut oil add real character.

The good news is that your kitchen probably already has at least one solid alternative sitting in the cupboard right now. The swap doesn't have to be complicated and honestly, experimenting with different oils is one of the most fun ways to discover new flavors in your cooking.

What's your go-to substitute for olive oil at home? Drop it in the comments, I'd love to hear what's working in your kitchen.