Cooking with Avocado Oil

Written by Abi

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The cooking with oil series was launched some time ago. In the series, I go into detail about how to use different types of oil for cooking and the best recipes.

Some of the previous cooking with oil articles include:-

Avocado oil is covered briefly in the article — Guide to the 10 Best Cooking Oils for the Ketogenic Diet.

This article will go more in-depth into why avocado oil is great for cooking, how to use avocado oil in cooking, avocado oil recipes and the best brands of avocado oil for cooking.

What is Avocado Oil?

Full of heart-healthy fats, containing more potassium than a banana and one of the highest protein content of any fruit, the avocado is one of the healthiest foods.

Out of this fruit comes the equally awesome avocado oil, which is pressed from the green fleshy fruit.

Avocado Oil Health Benefits

Avocado oil is a rich, green colour with a sweet and nutty aroma. It also has a high smoking point, which makes it suitable for high heat cooking.

Avocado oil is rich in vitamins A, D, E, lecithin and potassium. It also contains proteins, beta-carotene and essential unsaturated fatty acids.

Avocado oil can help lower bad cholesterol levels in the body due to its high monounsaturated fats and low saturated fats content.

The high protein content in avocado oil and various amino acids helps the body with cell renewal and regeneration.

For more on what avocado oil can do for the skin, read How Can I Use Avocado Oil for Skin?

Is It Good to Cook With Avocado Oil?

Given all the health benefits of avocado mentioned above in addition to its rich taste, you should definitely be cooking with avocado oil.

Avocado oil should elevate the taste of any dish in addition to the health benefits.

Can You Cook on High Heat With Avocado Oil?

The smoking point of avocado oil is 450 degrees. Smoking point is the level you can heat an oil up to before it starts degrading.

A high smoking point means you can steam, fry and any other high heat cooking with avocado oil.

What is Avocado Oil’s Shelf Life?

Avocado oil is a stable oil with a shelf life of between 6 – 12 months depending on how it’s stored and handled during use.

For more on the shelf life of various oils, check out Do You Know What the Shelf Life of Your Oil Stash is?

Should You Refrigerate Avocado Oil?

Avocado oil can be safely stored in a cupboard away from direct light but refrigerating it will help extend its shelf life by a few more months. However, refrigerating it is not absolutely necessary.

How to Use Avocado Oil

Avocado oil can be used for stir-frying, grilling, in marinades, as salad dressing, and as a replacement for butter in baking.

Avocado oil can also be used as a dipping oil, and for popping corn. Below are some unique avocado oil recipes:-

Avocado Oil Vinaigrette – this recipe uses dijon mustard and apple cider vinegar. Check out the full recipe HERE.
Avocado Mayonnaise – from my favourite avocado oil brand, this recipe includes fresh avocados as well. Check it out HERE.
Perfect Roasted Broccoli – this recipe uses avocado oil to roast the broccoli to perfection. Check it out HERE.
Avocado Hummus with Toasted Coriander and Avocado Oil – the name says it all really. Don’t lick your screen. Check out the full recipe HERE.
Avocado Fudge Brownies – something for the sweet tooth in this rich and creamy recipe. Check out the full recipe HERE.

Avocado Oil vs Olive Oil: Which is Best for Cooking?

Avocado oil and olive oil have different flavour profiles. Avocado oil has a mild and nutty flavour while olive oil has a smooth and buttery flavour.

Avocado oil has a higher smoking point than olive oil. Avocado oil is also thicker and more vicious than olive oil.

Your choice depends on your taste buds but both can be used in cooking while avocado oil is more versatile.

Best Brands of Avocado Oil for Cooking

Expeller pressed avocado oil ensures all the nutrients are preserved and it's food-grade quality. Below are my top recommendations for food-grade avocado oil:-