Have you ever opened your pantry and stared at all those bottles of oil, wondering which one’s the “good” one? Olive, avocado, coconut, grapeseed… how do you decide which one to grab for sautéing veggies, baking muffins, or tossing with a salad?
If you cook mostly plant-based (or want to), choosing the right cooking oil is one of those little things that makes a big difference. The type of oil you use affects not just flavor but also how it handles heat, how fresh it stays, and how it supports your cooking style.
Let’s walk through what to look for in a plant-based cooking oil, the best options to keep in your kitchen, and how to use them without overcomplicating things.
What Makes a Plant-Based Cooking Oil
A plant-based cooking oil simply comes from plants – olives, avocados, coconuts, seeds, nuts, or grains. But not all oils are created equal. A few things to consider when choosing:
- Processing – Cold-pressed or extra virgin oils keep more natural flavor and nutrients. Refined oils are more neutral and can handle higher heat.
- Smoke point – This is the temperature which oil starts to break down and smoke. It matters for cooking methods like stir-frying or roasting.
- Flavor – Some oils, like sesame or walnut, bring bold flavor, while others, like avocado or grapeseed, are more neutral.
- Calories – Oils are calorie-dense. For perspective, a single tablespoon of olive oil has significantly more calories than two pounds of zucchini.
- Cost and availability – A good everyday oil should be affordable and easy to find. Specialty oils can be fun for finishing or flavor boosts.
The Three Plant-Based Cooking Oils You’ll Use Most
While there are plenty of oils to choose from, a few stand out as versatile staples for everyday cooking. Olive, avocado, and coconut oil each bring unique flavors, smoke points, and uses to your kitchen. Knowing the strengths and best ways to use each one will make it easier to cook confidently, whether you’re roasting veggies, sautéing aromatics, or adding a finishing drizzle to a salad.
Olive Oil: A Versatile Pantry Staple
Olive oil is often the go-to plant-based cooking oil. Extra virgin olive oil (EVOO) has a rich flavor and works beautifully for everyday sautéing, dressings, or drizzling over roasted veggies. Its smoke point is moderate, so it’s not the best choice for very high-heat cooking, but it shines in everyday use.
Refined olive oils have a higher smoke point and a milder taste, making them more versatile if you want just one oil to cover both cooking and finishing.
You’ll see a drizzle of olive oil pop up in many of these EASY PLANT-BASED RECIPES to start aromatics and build flavor.
Avocado Oil: Great for High Heat
If you love stir-frying, roasting, or grilling, avocado oil deserves a spot in your kitchen. With one of the highest smoke points of any plant-based cooking oil, it’s stable at high temperatures. It has a mild, buttery flavor that doesn’t overpower dishes, and it also works well in salad dressings.
The downside is cost, avocado oil can be pricier than other options. Many people keep it for high-heat cooking while relying on olive oil for everyday needs.
Coconut Oil: Unique but Controversial
Coconut oil has been a trendy choice, but it’s a bit polarizing. Its strong coconut flavor can add richness to baked goods, curries, or desserts, but it may not be ideal for all savory dishes. Coconut oil is also higher in saturated fat than most plant-based oils, which is why some whole food plant-based (WFPB) approaches recommend limiting it.
That said, in moderation, it can be a fun option to keep on hand, especially if you enjoy its tropical taste.
What About Canola Oil?
Canola oil has taken a beating in recent years, but recent research shows it could still hold an important place among plant-based cooking oil options.
According to the article by Harvard Health SEEDING DOUBT: THE TRUTH ABOUT COOKING OILS, seed oils like canola are not inherently unhealthy if you use them wisely. Canola has been shown to contain mostly unsaturated fats, a modest amount of alpha-linolenic acid (a plant-based omega-3), and phytosterols, which may help lower cholesterol.
The worries tend to come from: high heat, repeated heating (like in deep-fried or processed foods), and imbalanced ratios of certain fats. But the science doesn’t support the idea that eating a bit of canola oil in dressings, baking, or cooking at home is dangerous.
If you use canola, choosing a well-made, properly stored oil and avoiding overheating it are smart moves. It’s not perfect, but it may not be the villain some make it out to be.
Other Plant-Based Cooking Oils Worth Trying
While olive, avocado, and coconut oil get most of the attention, there are plenty of other plant-based cooking oils that might suit your style:
- Grapeseed oil – Neutral flavor and high smoke point, great for roasting and sautéing.
- Sunflower oil – Mild taste, affordable, and good for high-heat cooking.
- Sesame oil – Strong, nutty flavor that works best as a finishing oil or in stir-fries. Toasted sesame oil especially packs a punch.
- Walnut oil – Best for drizzling over salads or grain bowls. Its delicate flavor doesn’t hold up well to heat.
- Flaxseed oil – Rich in omega-3s but very delicate; use it cold in smoothies or dressings.
For more details on how oils compare, see these articles: WEBMD – HEALTHIEST COOKING OILS and HEALTHLINE – BEST COOKING OILS.
How Much Oil Do You Really Need?
Even healthy plant-based cooking oils are calorie-dense, which makes portion awareness important. For example as we mentioned above, a single tablespoon of olive oil contains significantly more calories than two pounds of zucchini. While oils can add flavor and help cook vegetables evenly, you don’t need to pour them generously to get great results.
Some research suggests that minimizing added oil in a plant-based diet may improve heart health more than using oils like olive oil regularly, as mentioned in this very small study highlighted by the Forks Over Knives article FIRST OF ITS KIND STUDY CHALLENGES THE HEALTH HALO OF OLIVE OIL. That doesn’t necessarily mean avoiding oil completely, a small drizzle to sauté aromatics or dress a salad can go a long way. Using oils mindfully helps you enjoy flavor while keeping calories and fat in check.
Choosing Oils for Different Cooking Methods
The best plant-based cooking oil depends on how you plan to use it:
- High-heat cooking (stir-fry, roasting, grilling) – Canola, avocado, grapeseed, sunflower
- Medium-heat cooking (sautéing, pan-frying) – Olive (refined or extra virgin), sunflower
- Cold uses (dressings, drizzling, dips) – Extra virgin olive, walnut, flaxseed, sesame
- Baking – Light olive oil, coconut oil, or avocado oil
Matching the oil to the cooking method helps you get the most flavor and avoid waste.
How to Store Plant-Based Cooking Oil
Even the best oil won’t taste good if it’s gone rancid. Keep oils in a cool, dark place, ideally in a dark glass bottle. Most oils last 6 to 12 months after opening. If your oil smells sharp, bitter, or just “off,” it’s time to replace it.
Buying smaller bottles can help you use oils while they’re still fresh, and keeping only a few types in your pantry at a time makes it easier to rotate them and maximize versatility, especially if you’re experimenting with specialty varieties like walnut or flaxseed.
The Role of Oil in a Whole Foods Plant-Based Diet (WFPB)
Many people following a whole food plant-based (WFPB) lifestyle limit or avoid added oils, since they’re considered more processed and calorie-dense. Others use them in moderation for flavor and practicality.
If you prefer to reduce oil, you can sauté vegetables in broth, water, or even a splash of soy sauce. You can also use pureed beans, nut butters, or avocado as replacements for oil in some recipes.
It doesn’t have to be all or nothing, it’s about finding a balance that fits your kitchen and your health goals.
My Top Picks for Everyday Cooking
If you’re looking to simplify your pantry, these are a few plant-based cooking oils worth prioritizing:
- Olive oil – Everyday cooking and dressings
- Canola or Avocado oil – High-heat cooking
- Sesame oil – Flavorful finishing touch for stir-fries and bowls
When it comes to building a practical, plant-based pantry, a few versatile oils cover most cooking needs. Here’s why these three make the cut:
Olive Oil: A kitchen staple, olive oil is widely available, easy to find in grocery stores, and incredibly versatile. Extra virgin olive oil brings heart-healthy monounsaturated fats to your meals, works beautifully for everyday sautéing, roasting, and dressings, and adds rich flavor without overwhelming your dishes.
Canola or Avocado Oil: For a second everyday oil, I choose either canola or avocado, depending on the dish and what’s available:
- Canola Oil: Neutral flavor, affordable, and rich in unsaturated fats with a touch of plant-based omega-3s. It’s perfect for moderate-heat cooking and baking, though it’s more processed and sometimes controversial.
- Avocado Oil: Mild, buttery flavor with a very high smoke point, ideal for roasting, stir-frying, or grilling. It’s minimally processed and heart-healthy, but can be pricier than other options.
Coconut Oil: I use coconut oil sparingly, mainly in baked goods or recipes where a touch of tropical richness adds depth. It’s higher in saturated fat, so limited use works best, but it rounds out the variety of flavors and cooking needs in my kitchen.
Together, these three oils cover most of the cooking I do, from drizzling over salads to high-heat sautéing to adding a touch of flavor in baked treats, while keeping my pantry simple and versatile.
Final Thoughts
Choosing the best plant-based cooking oil isn’t about finding a single “magic” option. While some articles highlight the benefits of using oils and others point out potential downsides, much of what matters is how and how much you use them in the context of an overall plant-based diet. Olive oil works beautifully for everyday use, canola or avocado oil shines in high-heat dishes, and specialty oils can add unique flavor when you want to mix things up. Experiment with a few, keep them fresh, and you’ll discover which ones earn a permanent spot in your kitchen.
This article is for informational purposes only. For personalized nutrition or health advice, always check with a healthcare professional.
