With the explosion of vegan-friendly products hitting supermarket shelves, it’s no surprise that a curious vegan might see a lactose-free butter replacement called ghee and wonder if it’s also vegan-friendly. In almost all cases, it is not. Ghee is a dairy derivative, and even though the milk solids have been removed from the final product, making it lactose-free, ghee is not dairy-free or vegan.
Fortunately, there are several widely available alternatives to ghee, and many restaurants serving cuisines that traditionally use ghee are offering more vegan options.
Why Ghee Is Usually Not Vegan
Ghee is a type of animal-derived oil made from butter or cream. When butter is boiled, the water suspended in the butterfat evaporates off, and the milk solids separate from the liquid. The solids, made up of sugars (lactose) and proteins (casein),are scooped off, and the remaining condensed liquid fat is what we know as ghee—clarified butter.
In contrast to other clarified kinds of butter, ghee is boiled for a long time, giving it a distinct nutty, rich flavor. Most ghee is mostly made from cow or buffalo milk, making it a non-vegan food.
Since the milk solids are removed during the clarifying process, some varieties of ghee are labeled lactose-free. That labeling, however, doesn’t mean that the ghee is vegan or even dairy-free. Unless it’s designated otherwise, ghee is an animal product and is not suitable for vegans.
When Is Ghee Vegan?
Thankfully for vegans, both commercially available and homemade vegan ghees exist. These animal product-free ghees use a combination of vegetables oils and spices to simulate the deep color and richness of the traditional dairy product. Anything purchased in a store will likely be labeled vegan. If you’re dining in a restaurant, you’ll want to confirm that the ghee in your meal is indeed vegan-friendly.
Did You Know?
Cultures around the world depend on ghee and other dairy products as part of their agricultural economies. But climate change has altered the seasonal timing and yield of dairy products for many populations, including the people of Somaliland. Extreme weather conditions and soil erosion threatens traditional farming, making products like ghee more difficult and expensive to produce.
Popular in India and other parts of southeast Asia for millennia, ghee can be found in several types of food.
Curries
Curries from India, Bangladesh, and Pakistan will likely contain ghee. Ask your server or look on the label of premade food to clarify whether or not that particular curry contains animal-derived ghee.
Naan
This leavened flatbread traditionally uses yogurt and ghee to give the bread its signature softness.
Desserts
Sweet treats like kaju katli (silver leaf-covered diamond-shaped cashew bars), kheer (rice and cardamom pudding), and tres leches cake (a milk-soaked butter cake) often contain ghee or other forms of clarified butter.
Ghee makes a good cooking oil because it contains very little water and is therefore very shelf-stable. It also has a high smoke point (nearly 500 degrees F), making it ideal for frying and other high heat cooking. These alternatives provide comparable durability and heat tolerance.
Avocado Oil
With a similar smoke point of around 500 degrees C and a mild, unintrusive flavor, avocado oil makes a decent replacement for ghee. (This plant-based alternative is not without controversy: Some vegans abstain from eating avocados because of the small animal agriculture involved in their production.)
Coconut Oil
This saturated fat has a medium-chain fatty acid similar to dairy products and makes a great ghee replacement. Some varieties of coconut oil have a distinct and sweet flavor profile while others have a more neutral palate. Be sure to read the label to determine which that particular variety has. Depending on how refined the oil is, coconut oil has a lower smoke point of between 350-400 degrees F.
Browned Cashews
Perfect as a substitute for ghee in curries, cashews browned in a pan or on the stove over low heat and then blended into a cream give dishes the nutty flavor of ghee and plus additional smoothness in texture.
Frequently Asked Questions
Can vegans eat ghee?
By definition, vegans can’t consume ghee because it’s an animal product. There are, however, brands offering vegan ghee as well as other plant-based cooking oil alternatives.
Is ghee really dairy free?
No, ghee is not dairy-free, but it is lactose-free. All of the lactose is removed with the milk solids during the clarifying process.
What can vegans use instead of ghee?
In addition to commercially available vegan ghee, vegans can use a variety of plant-based cooking oils. Avocado oil, coconut oil, and even browned cashews can easily replace non-vegan ghee.
By definition, vegans can't consume ghee because it's an animal product. There are, however, brands offering vegan ghee as well as other plant-based cooking oil alternatives. Is ghee really dairy free? No, ghee is not dairy-free, but it is lactose-free.
A few other fantastic options are rapeseed oil, safflower oil, mustard oil, coconut oil, and sesame oil. You may use a non-dairy butter in place of ghee, too - we love Earth Balance, Faba Butter, or Miyokos to provide a bit of richness that won't be identical to ghee, but pretty close!
Ghee and butter have similar nutritional profiles, but ghee may be a better choice for those with lactose or casein sensitivities. While ghee is typically better for high temperature cooking, butter has a sweeter taste that may be more suitable for baking.
The verdict. The most important differentiator in buttery spreads comes down to the number of calories, quantity of fat, and type of fat present—and compared to butter, margarine, and vegan butter, ghee has the highest in all three areas.
Ghee is made of unsalted grass-fed butter, which is why it is a dairy product. Although ghee is a dairy product, it is free from lactose and casein, making it a safe food for lactose intolerants. Ghee has some milk fat benefits but does not have the allergy hazards that dairy-allergic people usually face.
Ghee is a dairy derivative, and even though the milk solids have been removed from the final product, making it lactose-free, ghee is not dairy-free or vegan.
That's why ghee is a better Paleo oil than butter. Ghee is lactose and casein-free dairy, whereas butter contains lactose and casein. The risk of dairy allergy is more with butter, and ghee is allergy risk-free. Food sensitivity is the reason Why is ghee paleo and not butter.
As the milk solids have been removed, ghee doesn't go rancid as rapidly as ordinary butter does, so refrigeration is not so essential. However, it will extend its life, so it's worth keeping opened shop-bought ghee or homemade ghee in the fridge.
Healthfulness. When wondering about ghee vs olive oil, we're going to guess that you're mostly concerned with the nutrient profile of each. And this is where we tell you, neither is better or worse for you! They're just different and both are great additions to a healthy diet.
In baked goods for which a strong, buttery flavor is desirable, it can replace butter at a 1:1 ratio. Substituting ghee for butter works best with items that are baked at high temperatures and served warm, such as breads and cookies.
Fats are essential in providing us with energy and vitamin absorption. However, one of the most accessible sources of fat—butter—can contribute to high cholesterol levels and heart diseases. Although we have low-risk alternatives like olive butter and ghee, they don't give us the extra benefits like avocados do.
Improved Digestibility: The butyric acid in grass-fed ghee supports digestion and gut health, making it an excellent pairing with eggs, which can sometimes be hard on the stomach for some individuals.
Coconut oil has about 40 per cent more saturated fat than ghee (clarified butter), but it also has much more lauric acid – a saturated fat that may raise 'good' cholesterol. There is evidence that coconut oil has anti-inflammatory and anti-bacterial properties, but more research is needed for a clear winner.
While this isn't a scientifically proven benefit, ghee does contain butyrate, a fatty acid that has known anti-inflammatory properties. Studies show that the butyrate in ghee can soothe inflammation in the body. Ghee is a significant source of conjugated linoleic acid, or CLA.
Improves brain function. Saturated fats in ghee are allies for brain health, enhancing cognitive function, memory, and focus. Elevate your mental clarity by stirring ghee into your coffee for a productive day ahead.
With a similar consistency to ghee, coconut oil is a popular replacement. It's particularly suitable for stir-fries, sauteing, baking, and raw dessert making. Flavor - rich, nutty & a little sweet. Opt for tasteless refined coconut oil if you're not a fan of coconut flavor.
Popular ghee alternatives cater to diverse dietary needs. Coconut oil offers a tropical twist with a hint of coconut flavor, ideal for vegan and dairy-free cooking. Olive oil, a heart-healthy choice, brings a mild taste to sautés and dressings. Try almond oil in baking as an alternative to ghee for a nutty essence.
Ghee can be used for cooking at higher temperatures without burning over butter. Butter will start to smoke and burn at lower temperatures, so it's not the best choice for cooking.
What are good vegan butter substitutes? In baking, you can use vegan butter, applesauce, dairy-free yogurt, coconut oil, coconut butter, olive oil, nut butter, mashed banana and mashed avocado. In cooking, you can use olive oil, coconut oil, vegetable stock, or avocado oil to replace butter.
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