Just about every recipe on the planet calls for oil! Here's a simple guide to finding the right healthy oils for your next homemade meal.
10 Healthy Oils to Keep in Your Pantry
Updated on Jan. 27, 2023
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Almond Oil
Almond oil has a delightful nutty flavor and a high smoke point. This means that you can heat it at a higher level without it starting to burn. It’s also made of mostly monounsaturated and polyunsaturated healthy fats. Almonds are also rich in health benefits.
(Stock up on these other healthy pantry staples, too!)
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Avocado Oil
Avocado oil is loaded with health benefits and brings a sweet aroma to your dishes. It’s low in saturated fats and can cook foods at high temperatures. Try substituting avocado oil for your usual cooking oil and see if you notice a difference.
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Canola Oil
Canola oil can be used for sauteing just about anything. It’s rich in monounsaturated and polyunsaturated fats and has a neutral taste. Its smoke point is 400 degrees, so feel free to use it when cooking dinner on the stovetop.
An oil spray bottle can enhance your healthy cooking game and add mouth-watering crispiness to your favorite dishes. This one is Amazon’s favorite.
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Coconut Oil
Coconut oil is a sweet oil with a hint of coconut flavor. It is solid at room temperature, so makes a great substitute for butter in baked goods. Its smoke point is 350 degrees, and it makes a yummy popcorn oil.
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Corn Oil
Corn oil is rich in healthy omega-6 fatty acids and adds a slightly sweet flavor to your recipes. It’s a healthier oil for frying foods and can be used when cooking tasty appetizers on the stove or in your air fryer.
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Olive Oil
Extra virgin olive oil has a low smoke point, so skip it if you’re frying meat or sauteing vegetables. It’s delicious sprinkled over a fresh salad or as a dip for homemade bread. Try infusing it with rich flavors like garlic or chili peppers to really make your dishes pop. Just be sure to avoid the fake stuff.
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Peanut Oil
Peanut oil has a nutty flavor and is perfect for stir-frying rice and vegetables or baking goodies. It has a medium-to-high smoke point and can be used in baked goods or savory dishes.
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Soybean Oil
Soybean oil is rich in polyunsaturated fats and omega-6 fatty acids. It has a medium smoke point and is perfect for light sauteing or adding to a simmering sauce. Try using it to whip up your own salad dressing.
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Sunflower Oil
Sunflower oil is one of the best cooking oils because of its health benefits and sweet, nutty flavor. It is mostly made up of healthy monounsaturated fats and has a high smoke point. Use it for cooking chicken on the stovetop or roasting vegetables like Brussels sprouts.
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Walnut Oil
We can’t help it; we love a nutty oil, especially one bursting with healthy fats. Walnut oil is a delicious addition to your favorite salad dressings or sauces. It has a low smoke point, so keep it in your no-bake dips or marinades.
