The 14 Best Substitutes for Vegetable Oil in Baking and Cooking

Fried chicken, brownies from a box and stir-fried veggies—very different foods that, nevertheless, share a common ingredient: vegetable oil. Its omnipresence might suggest otherwise, but don’t be fooled: You can definitely get by without it.  Whether you made a conscious decision to eliminate this cooking ingredient for dietary reasons or simply ran out of the stuff, here are 14 excellent solutions for when you need a substitute for vegetable oil.

Beyond the obvious—you’re halfway through a recipe and realize you’re all out of the stuff—you may want to swap out vegetable oil for something else for health reasons, or out of a desire to make lower-cal meals, since vegetable oil is quite high in calories. Not all of the following recommendations will help you slim down, but I do have plenty of healthy substitutes to share, including ones that can replace both eggs and oil for a vegan-friendly spin on your favorite baked goods.

So you're about to whip up a batch of brownies and are missing a key ingredient. Don’t fret—swap in one of these alternatives and your recipe will be just as tasty (or even better).

• Best Uses: dressings and marinades; baking, sauteing and (not deep) frying
• Health Benefits: rich in antioxidants, low saturated fat content
• Substitution Ratio: one to one
• Pros: healthier and less refined
• Cons: more distinctive flavor that might change the taste of certain dishes, lower smoke point

This beloved kitchen staple will work in a pinch, but it depends on what you’re whipping up—namely because the smoke point of olive oil is lower than that of vegetable oil, so it’s less suitable for deep frying. It also has a more distinctive flavor that might change the character of baked goods. Nevertheless, it’s tasty enough to be the star of a cake (olive oil cake is one of my favorites, just saying) and works beautifully as a one-to-one substitute for vegetable oil in sautes, salad dressings and marinades.

• Best Uses: baking, frying, sauteing
• Health Benefits: rich in vitamin E
• Substitution Ratio: one to one
• Pros: high smoke point, neutral flavor, versatile
• Cons: very high in saturated fats that can raise cholesterol levels

Coconut oil is a kitchen workhorse that can do basically anything vegetable oil can because it has a similarly neutral flavor and high smoke point. Swap coconut oil in for vegetable oil in equal measure when baking, frying or sauteing.

• Best Uses: baking, frying, sauteing, dressings, marinades
• Health Benefits: rich in omega-3 fats that can lower cholesterol, less saturated fat
• Substitution Ratio: one to one
• Pros: almost identical flavor profile and composition, versatile, lower in saturated fat
• Cons: rich in omega-6 fats and highly refined

This is probably the closest sub on the list—in fact, I have used them interchangeably my whole life. Canola oil is very similar to vegetable oil as they are both plant-based and low in saturated fat. Canola oil, however, is distinct in that it comes from a single source (the rapeseed plant), whereas vegetable oil is made from a blend of several different plant and seed oils. Both have high smoke points and a mild flavor, so if you swap Canola oil for vegetable oil (in equal measure), you’ll never know the difference. Your heart might, though, since Canola oil is generally considered to be healthier for you, due to the fact that it boasts a higher ratio of omega-3 fats than its generic vegetable oil cousin.

• Best Uses: dressings, marinades, baking needs, frying, sauteing
• Health Benefits: high levels of oleic acid
• Substitution Ratio: one to one
• Pros: very healthy, rich flavor, high smoke point, versatile
• Cons: expensive

Avocado oil has an even higher smoke point (a whopping 520 degrees Fahrenheit) than vegetable oil, making it an excellent choice for frying and other high heat cooking—and its rich, buttery flavor works well in everything from salad dressings to sweet treats. This cooking oil also boasts high levels of oleic acid—one of the healthiest fats around. Use a 1-to-1 ratio to substitute with avocado oil whenever vegetable oil is called for.

• Best Uses: baking, frying, sauteing
• Health Benefits: rich in healthy polyunsaturated fats and vitamin E
• Substitution Ratio: one to one
• Pros: neutral flavor, high smoke point
• Cons: expensive

Grapeseed oil has a high smoke point and is basically flavorless—making it a great substitute for vegetable oil. It also contains high amounts of polyunsaturated fats and vitamin E. The only catch? This stuff can be pretty pricey, so while it works well as an equal measure substitute for vegetable oil in just about everything, you probably won’t want to use it for deep-frying unless you want to spend a fortune.

• Best Uses: baking and sauteing
• Health Benefits: rich in fat-soluble vitamins and calcium
• Substitution Ratio: one to one, melted
• Pros: decadent, flavorful and most likely in your fridge
• Cons: high saturated fat content, low smoke point

Butter may not be the healthiest substitute on this list due to its high saturated fat content, but it’s a kitchen staple that can easily stand in for vegetable oil in both savory and sweet recipes. Bonus: Butter will also lend delicious flavor and richness to your recipe (especially for baked goods). As an alternative to vegetable oil, butter can be melted and then used in equal measure—just keep in mind that this substitution does not work for frying, due to its low smoke point.

• Best Uses: baking
• Health Benefits: good source of fiber, antioxidant-rich
• Substitution Ratio: one to one
• Pros: low in fat and calories, healthy
• Cons: more gluten development can result in a denser, tougher finished product

It might sound strange, but applesauce makes a great substitute for canola or vegetable oil when used for baking. The high moisture content, creamy texture and hint of sweetness in the fruit purée compliments baked goods well, and it has far fewer calories than the oily stuff. For a healthier product that tastes every bit as indulgent, use applesauce as a one-to-one substitute for vegetable oil in baking recipes.

• Best Uses: baking
• Health Benefits: good source of fiber and nutrients
• Substitution Ratio: ¾ cup mashed banana for one cup of oil
• Pros: lower in fat and calories, nutrient rich and heart-healthy, vegan-friendly.
• Cons: strong flavor, denser baked goods

Here, another fruit-forward choice that functions very similarly to applesauce in baked goods. It’s also a healthy choice, since bananas are loaded with nutrients and fiber, and can fill you up fast despite having far fewer calories than vegetable oil. (There are 200 calories in a cup of mashed banana and nearly 2,000 calories in a cup of vegetable oil, per the USDA.) Vegans will also be pleased to hear that mashed banana can be used as a substitute for eggs. That said, it’s worth noting that gluten-free or low-gluten flour is recommended for this swap and baking time might need to be reduced so your baked goods don’t wind up a wee bit too dense. Oh, and make sure you use this in recipes that pair well with banana flavor, ‘cause that signature taste will come through.

• Best Uses: baking
• Health Benefits: low in calories and fat; good source of fiber and vitamin K
• Substitution Ratio: one to one
• Pros: mild and tasty flavor, vegan-friendly
• Cons: produces a less cakey batter, can’t be used for sauteing or frying

If you prefer the flavor of pumpkin to that of banana, you’re in for a treat. This humble gourd can be used in much the same way as mashed banana as a replacement for both eggs and oil in baked goods. You will taste the pumpkin to some degree, and the texture of the finished product won’t be the same. On the plus side, there’s room for experimentation here, so feel free to fiddle (slightly) with the proportions until you achieve a taste and texture that pleases you.

• Best Uses: baking
• Health Benefits: a good source of protein, fiber and B vitamins
• Substitution Ratio: one to one
• Pros: pleasant flavor, nutrient rich
• Cons: high in fat

You can significantly increase the protein content of your morning muffin (or quick bread, what have you) by using any type of nut butter as a one-to-one swap for vegetable oil. Just keep in mind that every nut butter has its own distinct flavor profile that will influence the taste of your finished treat. If you’re looking for a neutral option, I suggest using cashew or macadamia butter, which have a mild taste that’s less likely to dominate the other ingredients in your baked goods.

• Best Uses: baking and marinades
• Health Benefits: good source of protein, supports gut and bone health
• Substitution Ratio: one to one
• Pros: healthy swap that yields moist and tasty baked goods
• Cons: can’t be used for frying or sauteing

Like mayonnaise, this vegetable oil alternative is best used for baking endeavors (and not to sauté your broccoli). You can replace vegetable oil with an equal amount of Greek yogurt for super moist baked goods with a subtle, palate-pleasing tang. However, if you have some vegetable oil, the U.S. Dairy checkoff recommends replacing a cup of oil with 1/3 cup of oil and 2/3 cup Greek yogurt, for the most ideal results.

• Best Uses: baking, frying or sauteing
• Health Benefits: high amounts of oleic acid and healthy polyunsaturated fats that support heart health
• Substitution Ratio: one to one
• Pros: high smoke point, neutral flavor
• Cons: low-grade brands have more unhealthy fats

The mild, unobtrusive flavor and high smoke point of sunflower oil makes it a solid 1-to-1 vegetable oil stand-in for most recipes. That said, not all sunflower oil is created equal: The lower grade stuff has a not-so-great ratio of polyunsaturated to monounsaturated fats. When shopping for sunflower oil, look for the high-grade stuff, which will be labeled as high oleic (not linoleic)and you’ll be golden.

• Best Uses: baking, deep frying and sauteing
• Health Benefits: good source of omega-9 fats and vitamin E
• Substitution Ratio: one to one
• Pros: high smoke point, neutral flavor
• Cons: high amount of unhealthy omega-6 fats, not allergy-friendly

In terms of health benefits, this one is a mixed bag: While peanut oil is an excellent source of omega-9 fats as well as vitamin E, it also has a disproportionately high amount of omega-6 fats. Still, in moderation, peanut oil makes a good alternative to vegetable oil when used in equal measure. In fact, the high smoking point of peanut oil makes it a go-to oil for deep frying, and since its flavor is neutral, you can use it for just about everything else too.

• Best Uses: baking
• Health Benefits: none
• Substitution Ratio: one to one
• Pros: moist baked goods with more decadent texture
• Cons: doesn’t work for frying, high in sodium and fat

Another weird swap for vegetable oil that really works—at least when it comes to baking cakes. Mayonnaise is one of the best-kept secrets of the baking world: When added to baked goods in place of vegetable oil (and in equal amounts), mayonnaise makes for incredibly moist and decadent treats that retain their texture for longer.

Substituting vegetable oil is fairly straightforward if you are swapping it for melted butter or any of the actual oils on our list. Things get a little trickier when using fruit-based substitutes and nut butter, though, which is why I recommend experimenting with the recommended ratios, assessing how you feel about the decidedly different texture and taste of your baked goods, and adjusting accordingly until you achieve the moisture level and flavor profile you desire.

The best substitute all depends on your needs:

• If you’re planning on deep frying, stir-frying or sauteing, choose an oil with a higher smoke point.

• For cooking and baking, butter is often a safe bet.

• For vegan baking, experiment with mashed banana or pumpkin, testing out ratios until you find the blend that works best for you.