When it comes to cooking oils, avocado oil is definitely a kitchen superstar! It's often overlooked in favor of olive oil or coconut oil. But did you know that this versatile oil has some amazing benefits that make it a must-have?
Lately, I've been using avocado oil more than ever, and after learning about all its incredible benefits, it’s become an essential in my kitchen. Whether it's for salad dressings, such as this Arugula and Spinach Salad, sauces, condiments, or cooking, it’s truly a staple. I’ve even gotten my mother into using it more, and that’s saying a lot, since she’s usually quite hesitant to try new things!
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Reasons to love avocado oil
- High-Heat Cooking: Did you know avocado oil has one of the highest smoke points of any cooking oil—up to 500°F (260°C)? This makes it a perfect choice for high-heat methods like frying, sautéing, and roasting without breaking down into harmful compounds.
- Packed with Nutritional Goodness: It’s a nutritional powerhouse! It includes monounsaturated fats (helping lower bad cholesterol), Vitamin E (boosting immunity and giving your skin a natural glow), and Lutein (protecting your eyes and improving vision health).
- Mild Flavor: Unlike olive oil’s strong, earthy taste, avocado oil has a mild, neutral flavor. This makes it versatile for all kinds of dishes. Drizzle it over fresh greens for a light salad dressing. Use it to marinate proteins like chicken or fish. Bake with it—perfect for muffins, cakes, and granola.
🔥 Tip: Use avocado oil to sear chicken thighs for recipes like Stir-Fried Chicken Thighs. The oil ensures crispy and juicy meat every time!
Different types of avocado oil
- Extra Virgin: Cold-pressed from ripe avocados with minimal processing. It is dark green in color, rich in nutrients, and has a buttery, nutty flavor. It's perfect for dressings, drizzling, and low-to-medium-heat cooking.
- Refined: Undergoes additional processing to remove impurities, resulting in a more neutral flavor and pale color. Its high smoke point makes it ideal for high-heat cooking like frying and roasting.
- Unrefined: Cold-pressed or mechanically extracted. It retains more flavor, color, and nutrients than refined oil but has a lower smoke point. It’s best for dressings and low-heat cooking.
- Pure or Blended: May be mixed with other vegetable oils (a more affordable option). Flavor, quality, and smoke point vary depending on the blend.
- Organic: Extracted from organically grown avocados. It is free from synthetic chemicals and is available in extra virgin and refined forms.
Considerations when choosing avocado oil
- Smoke Point: Refined avocado oil has the highest smoke point, making it versatile for high-heat cooking.
- Flavor: Choose extra virgin or unrefined for flavor-rich dishes.
- Nutrients: Extra virgin and unrefined oils retain more antioxidants and vitamins.
- Quality: Look for oils labeled "cold-pressed" and "extra virgin" for the highest quality.
Easy swaps for everyday cooking
Ready to make the switch? Here’s how you can start incorporating avocado oil into your kitchen routine:
- Replace butter with avocado oil when sautéing vegetables or making stir-fries.
- Drizzle it over fresh greens and toss with lemon juice for a light salad.
- Swap it in for grapeseed or canola oil for more nutritious frying.
Frequently Asked Questions
Avocado oil is a versatile oil with many uses. Refined avocado oil is great for high-heat cooking like frying and roasting, while extra virgin avocado oil is perfect for dressings and drizzling on dishes. It can also be used in baking, sautéing, and stir-frying. Additionally, it’s good for skin and hair care due to its nourishing properties.
Yes, avocado oil is considered good for you. It is rich in heart-healthy monounsaturated fats, which can help lower bad cholesterol levels. It also contains vitamins E and K, antioxidants, and anti-inflammatory properties that support skin health and overall well-being. Also, its high smoke point makes it a healthy option for cooking at high temperatures without breaking down into harmful compounds.
Storing avocado oil
The best way to store avocado oil is in a cool, dark place, away from heat and direct sunlight, such as a pantry or kitchen cabinet. Keep it tightly sealed in its original container. If you don’t use it often, you can also store it in the refrigerator to help extend its shelf life. Just allow it to come to room temperature before using it since it may become thicker when cold.
Recipes where avocado oil shines
Curious to see how this oil works in recipes? Try these favorites:
Let me know what you think of this Why Avocado Oil is a Kitchen Superstar post or any other recipe or post on my website, please leave a 🌟 star rating and let me know your thoughts in the 📝 comments below. Thanks for visiting!
Recipe
Homemade Mayonnaise With Avocado Oil
Equipment
Ingredients
- 1 large egg room temperature
- 1 tablespoon lemon juice from fresh lemon, room temperature
- 1/2 teaspoon Dijon mustard
- 1/2 teaspoon salt or to taste
- 1/2 cup avocado oil see notes section
- 1/2 cup almond oil see notes section
Instructions
- Place the raw (preferrably pasteurized) egg, lemon juice, Dijon mustard, and salt into a tall, narrow container that is wide enough to fit the head of the immersion blender. If you have, use the beaker that sometimes comes with the immersion blender.1 large egg, 1 tablespoon lemon juice, 1/2 teaspoon Dijon mustard, 1/2 teaspoon salt
- Place the immersion blender at the bottom of the container and begin blending the ingredients without adding any oil. Blend for about 10-15 seconds until the mixture is fully combined.
- With the immersion blender running, slowly drizzle in the oil—starting with a small amount of avocado oil (or almond oil) at first. You can pour it in a steady stream, but go slowly for the first 15-20 seconds to help the emulsion form. Once you see the mayo start to thicken and emulsify, you can add the rest of the oil more quickly.1/2 cup avocado oil, 1/2 cup almond oil
- Continue blending until the mayo reaches a smooth, thick consistency. This should only take a minute or two. Taste and adjust the seasoning, adding more salt or lemon juice if desired.
Notes
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- Avocado Oil: Look for cold-pressed or 100% pure extra-virgin avocado oil if possible; it retains more nutrients and has a milder, more pleasant flavor than refined ones.
- Almond Oil: (do not use if you have allergies to Almonds!). Almond oil balances the avocado oil with a slightly sweet, nutty flavor, which helps keep the mayo’s flavor mild. Go for 100% pure sweet almond oil with no added ingredients or fillers. Some oils may be diluted with cheaper oils, which could impact flavor and quality. Good-quality almond oil has a pale golden color.
- Having the egg and lemon juice at room temperature helps them blend more easily with the oil and improves the emulsification process.
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- A tall, narrow container helps the immersion blender create a strong vortex, making emulsification faster and more consistent.
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- Avoid extra-virgin olive oil unless you want a strong, peppery flavor.
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- Make sure to start adding the oil in a slow, steady stream or a few drops at a time until the mixture begins to thicken. Once the emulsion forms, you can add the remaining oil more quickly.
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- If the mayo is too thick, add a few drops of water or lemon juice to thin it out. For a thicker mayo, add a bit more oil and blend briefly until smooth.
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- If your mayo doesn’t emulsify and stays runny, you can fix it by blending a fresh egg yolk in a separate bowl and slowly whisking the broken mayo into the new yolk, start with a bit of the broken mayo and add gradually.
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- A tiny bit of sugar can round out the flavors without making the mayo taste sweet, especially if the mayo tastes too acidic or salty.
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