Updated: Jan. 04, 2024
Looking to switch to olive oil? Here's how to know if you can use olive oil instead of vegetable oil in your recipes.
Recipes can get very specific sometimes, calling for a variety of flour, sugar or oil you don’t have in the pantry. If you’re not careful, you might end up with a cabinet full of ingredients you only use once! Luckily, we have plenty of substitution hacks, like how to make a buttermilk substitute or what to do when you’re out of vanilla extract.
When it comes oil, though, you need to think carefully. Can you use olive oil instead of vegetable oil? The answer is sometimes, but not always.
Is Olive Oil the Same as Vegetable Oil?
Olive oil and vegetable oil are quite distinct when it comes to the finer details. Olive oil is made from pressing olives, giving the oil a rich flavor and aroma compared to vegetable oil. Its color ranges from golden to light green depending on the ripeness and variety of olive. The finished product has a fruity aroma with green, grassy flavors and a peppery bite on the back of the throat. Extra virgin olive oil (we highly recommend Graza olive oil) is the least processed of all olive oils, so its flavor is more pronounced. This more-expensive oil is best reserved for uncooked dishes, like salad dressings or as a finishing drizzle over cooked meat or vegetables. (Since it is more expensive, make sure you know how to store olive oil—and how to know when olive oil goes bad.)
Vegetable oil, on the other hand, is made by extracting oil from plant seeds, nuts, grains and fruits. It can be sold as a single plant source (like canola, sunflower, peanut, corn or safflower oil) or it can be blended into a generic oil labeled vegetable oil. The extraction process uses heat to extract the oil, which is later refined to remove any color, taste and aroma. That makes it golden in color and neutral in flavor.
Let’s also go over the basics of olive oil vs. extra virgin olive oil, and learn when it’s best to choose one over the other.
Can I Use Olive Oil Instead of Vegetable Oil?
Salad Dressings: Yes
Olive oil is ideal for most salad dressings, especially if you’re using flavor-forward extra virgin olive oil. It’s the best base for an easy vinaigrette because it’s naturally flavorful. If your recipe calls for vegetable oil, you should be able to swap in equal parts of olive oil without any problem.
Marinades: Yes
Oil is one of three essential ingredients in a great marinade, adding moisture to lean meats and helping the other marinade ingredients stick to the food’s surface. If your marinade calls for vegetable oil, feel free to use olive oil instead. Olive oil will impart an extra flavor to the dish, but not in a bad way!
Sauteing & Stir-Fries: Yes
We love using olive oil for sauteing and stir-fries because it’s one of the healthier oils to use for cooking. Pan frying rarely heats the oil above 350°F, which is well within olive oil’s smoke point (more on that later). And because these cooking methods rarely use more than a few tablespoons of oil, olive oil’s bold flavor isn’t really a factor.
You can use any olive oil for cooking, but we recommend avoiding extra virgin olive oil. This unrefined oil is more expensive than regular olive oil, so cooking with it is a waste of its enhanced flavor.
Baking: Maybe
In general, we don’t recommend using olive oil in baking recipes that call for vegetable oil. Olive oil is perfect for strongly flavored desserts like olive oil cake, but vegetable oil’s neutral flavor makes it ideal for providing baked goods with the fat they need without affecting the recipe’s flavor.
That said, if you’re in a pinch, olive oil will work in baked goods. We recommend using a mild-flavored olive oil (like light olive oil) or mixing a 50/50 combination of olive oil and a neutral oil like canola or vegetable oil if you’re running short on the latter.
Deep-Frying: No
When deep-frying, we prefer to use a neutral-flavored oil (like vegetable oil or canola oil). Olive oil has too strong a flavor to be ideal for deep-fried food. Not only that, but vegetable oil generally has a higher smoke point than olive oil. Refined or light olive oils can be heated up to 465ºF before smoking, but extra virgin olive oil has a low smoke point of 325ºF. Vegetable oil, on the other hand, has a smoke point of 450ºF, so it won’t burn when heated to deep-frying temperatures.
Finally, olive oil is significantly more expensive than vegetable oil. Deep-frying requires heating up several cups of oil, so we prefer to use inexpensive, neutral oils for this cooking method.
FAQs
Yes, you can use olive oil instead of vegetable oil, and it's a substitute you should try and make often. This is because the nutritional value of olive oil is substantially higher than that of vegetable oil.
What happens if you use olive oil instead of vegetable oil? ›
If substituting olive oil for vegetable oil (or another cooking oil) in your baking recipe, you can use a 1:1 ratio. Because of olive oil's distinct flavor, it might affect the flavor of the baked product.
Can you use olive oil instead of vegetable oil in box brownies? ›
Olive oil is an easy substitute for brownies because it is the same density as other oils, so you do not have to change the measurements or do any conversions, as you would if you were to substitute in oil. However, adding olive oil can change the taste of the brownies.
Can you substitute olive oil for vegetable oil in salad dressing? ›
Olive oil is ideal for most salad dressings, especially if you're using flavor-forward extra virgin olive oil. It's the best base for an easy vinaigrette because it's naturally flavorful. If your recipe calls for vegetable oil, you should be able to swap in equal parts of olive oil without any problem.
Can I use olive oil to bake a cake? ›
Yes, it's true! Extra virgin olive oil is a great substitute for butter or other fats when baking cakes. It gives cakes a wonderfully moist texture and a light, subtle flavor that pairs perfectly with other ingredients like fresh fruit and nuts. Plus, it's healthy and packed with antioxidants and healthy fats.
What is a good substitute for vegetable oil in baking? ›
Best Vegetable Oil Substitute for Baked Goods
You can swap the vegetable oil for an equal measure of safflower or canola oil with zero difference in flavor. But baked items don't require fats with a high smoke point, so feel free to try a more flavorful oil like olive or coconut.
Why shouldn't you cook with extra virgin olive oil? ›
That's because the flavor compounds that give extra-virgin olive oil its unique and often nuanced flavors (fruity! buttery! peppery!) are volatile, and heat (and light) can destroy those compounds—the very thing you've ponied up top dollar for.
Is it OK to use olive oil as salad dressing? ›
The good news is that you can easily create a healthy and delicious homemade olive oil salad dressing that's not only better for your body but also enhances the natural flavors of your ingredients. Why Choose Olive Oil? Olive oil is loaded with antioxidants and anti-inflammatory properties.
Can I use olive oil instead of vegetable oil in pasta salad? ›
Yes, you could substitute olive oil for vegetable oil. That doesn't mean it will automatically elevate your pasta salad to the Michelin Star level though. Olive oil is an ingredient. It is prized for it spicy assertive flavor, which is usually complimentary to foods like pasta, salad and pasta salad.…
Is it better to cook with vegetable oil or olive oil? ›
In summary, use olive oil when you want its flavor in a dish and for moderate-heat cooking. Choose a vegetable oil when you want a cleaner flavor and for high-heat cooking. If you find yourself out of the oil called for in your recipe, we've found these oils can be used interchangeably the majority of the time.
Using olive oil entirely as a substitute can impact the texture of the cookies once baked. Once again, olive oil is a pure fat, and butter is not. Baking cookies with olive oil leads to a fine crumb cookie, almost cake-like. Melted butter creates a chewy texture that's essential to a good batch of cookies.
What is the best oil to use for baking? ›
Best Oils for Baking
Choosing vegetable oil is the best option for baking moist, delicious baked goods. Canola oil, the most common vegetable oil used in baking, doesn't add a strong flavor. It allows your cake's flavor will shine through while still achieving a moist texture.
Does olive oil go bad? ›
Yes, olive oil is a fresh, agricultural product and it does expire or go bad. “While fresher is better, extra virgin olive oil can maintain its quality for a long time, thanks to the natural antioxidants it contains,” Ricchiuti says. “However, like all fats, olive oil will become rancid over time as it oxidizes.
Does olive oil and vegetable oil make a difference? ›
In summary, use olive oil when you want its flavor in a dish and for moderate-heat cooking. Choose a vegetable oil when you want a cleaner flavor and for high-heat cooking. If you find yourself out of the oil called for in your recipe, we've found these oils can be used interchangeably the majority of the time.
Can I use normal olive oil for salad dressing? ›
Almost any oil will work. Popular choices include extra virgin olive oil, virgin olive oil, canola oil, peanut oil, walnut oil, safflower oil, or flavor infused oils.
Can I use olive oil for frying? ›
Olive oil actually has a relatively high smoke point and is a safe, reliable option for frying. On top of that, it is one of the healthiest cooking staples around. Olive oil has been named “the healthiest fat on Earth,” in part because of its unique ability to reduce the risk of heart disease.
What olive oil is best for baking? ›
Arbequina olives are small and distinctly sweet, producing buttery, fruity, and smooth olive oil, most suited for sweet baking. Coratina olives are larger and contain high levels of polyphenols (antioxidants) so the olive oil it creates will have that pungent, peppery finish perfect for savory uses.
