Refined Oil Substitution Chart (+ How to Use Avocado Oil)

One of the biggest challenges of cutting out highly processed food is figuring out substitutes for all those refined oils. Pretty much anyone who cooks at home has used their fair share of canola, grapeseed, vegetable, and other refined oils.

So today, in partnership with our sponsor Chosen Foods, I want to share all the “better for you” options you can use instead and also some specifics on one of the lesser known/used oils…avocado oil!

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As you can see in this excerpt from my cookbook 100 Days of Real Food: Fast & Fabulous, figuring out what oils to substitute depends a whole lot on what you are making (and at what temperature). Refined oils pretty much all do well at a high temperature (without burning), but that is not the case with real oils and cooking fats…

Refined Cooking Oil Substitution Chart - butter, extra virgin olive oil, coconut oil, lard, ghee, avocado oil
Excerpt from 100 Days of Real Food: Fast & Fabulous Cookbook

One super versatile oil, that won’t burn on you at a high temperature and that we don’t talk about enough, is avocado oil! And if you’ve never tried it you are in luck, because our sponsor Chosen Foods has some fabulous avocado oil options, PLUS they’re offering you 30% off your entire order with our “100DAYS” code!

About Avocado Oil

Avocado oil is a plant oil that is extracted from the flesh of the avocado. It includes beneficial fats, a high smoke point, and a moisturizing ability that allows you to use it in both the kitchen and your bathroom. Yes, it’s said to be a wonderful moisturizer, too!

Facts about avocado oil:

  • It has a high smoke point – you can heat it up to 500 degrees F.
  • Avocado oil is high in monounsaturated fats (the good kind for your heart and brain).
  • There are 15 avocados in one 500 mL bottle of Chosen Foods’ Avocado Oil.
  • Avocados are on the Clean 15 list, but Chosen Foods’ avocados are never sprayed.
  • It really doesn’t taste like avocados in my opinion…in case you were wondering!

Avocado oil uses:

  • Stir fry or other sautéed foods
  • Tortillas
  • Salad dressing (raw)
  • Roasted veggies (spray version)
  • Grease a pan (spray version)
  • Deep fried foods

Also check out Chosen Foods’ avocado mayo as well! It’s made with a simple list of clean ingredients that we approve.

About Chosen Foods

Chosen Foods was founded by a well-traveled Naturopathic Doctor named Carsten Hagan who discovered the powerful effect traditional food was having on native cultures. Just a few short years later, Chosen Foods has experienced pretty tremendous growth – likely a testament to their unique products.

Chosen Foods are committed to a Non-GMO promise, meaning none of their products will ever include genetically modified ingredients, artificial colors, flavors, or preservatives, and their products are available nationwide as well as on their site. So it’s easy to see why we CHOSE to work with them! Haha, no pun intended.

What’s your favorite Chosen Foods product? We’d love to hear if you’re also a fan in the comments below.

Pouring avocado oil into a saute pan

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17 thoughts on “Refined Oil Substitution Chart (+ How to Use Avocado Oil)”

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  1. I first bought this oil about a year ago for an egg salad recipe because I really don’t care for mayo. I was pleasantly surprised by the neutral taste of the oil, and wonderful creaminess of my finished dish. I’ve also tried it in a couple of cosmetic recipes and I love the results. I haven’t even thought of looking for another brand (lol). Now that I know there are other forms I will definitely be shopping for those as well.

  2. I switched to avocado oil a few years ago after trying hard to find a good oil for cooking. Olive oil is no good on high heat and leaves a very strong after taste. Oils that survive in clear plastic bottles are filled with chemicals. Avocado oil survives in high heat, which I need as I’m Asian and it also doesn’t have a pungent odour before and after cooking. Its expensive but I have not turned back! Glad you agree its great:)

  3. Can you use it for shallow frying, it does say saute, but wanted to check high temp pan frying? I’m using coconut oil at the minute, but the taste doesn’t go with everything – lol!

  4. I adore this oil and love that it’s at Costco! I use it to make mayo :) I have had a lot of success using it in baking— even in whole wheat bread! The only thing I really use olive oil for anymore is roasting veggies and salad dressing. So great having a neutral-tasting oil available!

    1. I use either avocado oil or olive oil. Avocado oil has less of a distinct taste so you can taste the veggies more.

  5. I have used Avacodo oil and really liked it. However, I mostly use extra virgin olive oil for almost everything. I am going to buy some more Avacado oil now. I was thinking about getting avacados today. I am trying my best to eat healthy!

  6. Is there a reason you don’t use it in baking? I do, in muffins and even chocolate chip cookies and haven’t noticed a difference in the final product.

  7. I love avocado oil and we use it in everything (minus baked goods) – we get it at Costco for a very reasonable price! Another Chose Foods Costco find I discovered was Chosen Foods Lemon Garlic salad dressing – delicious and sugar free!

  8. Chosen Foods Avocado Oil is also available at Costco. Love it! I will look for other Chosen Foods products.