Out of Ghee, one case
Healthy ghee substitutes
6 options, ranked, with the exact amount
Use Avocado oil
Same amount as the ghee
The healthiest ghee substitutes are avocado oil, extra virgin olive oil, and walnut oil. These provide heart-healthy monounsaturated fats, antioxidants, and similar cooking properties to ghee with better nutritional profiles.
- Best for —
- high-heat cooking
One casethe full ghee card
Every option, one card
Ranked| # | Substitute | Instead of ghee |
|---|---|---|
| 1 | Avocado oilhigh-heat cooking | Same amount |
| 2 | Extra virgin olive oillow to medium-heat cooking | Same amount |
| 3 | Walnut oilsalad dressings | Same amount |
| 4 | Flaxseed oilsalad dressings | Same amount |
| 5 | Hemp oilsalad dressings | Same amount |
| 6 | Grapeseed oilhigh-heat cooking | Same amount |
Avocado oil
neutral taste, liquid texture
Heart-healthy oil with the highest smoke point and neutral flavor
- Best for
- high-heat cooking, sautéing, roasting, grilling
- Smoke point
- 520°F (271°C)
Highest smoke point of all healthy oils, making it good for high-heat cooking.
Extra virgin olive oil
fruity, peppery
Mediterranean oil rich in antioxidants and heart-healthy fats
- Best for
- low to medium-heat cooking, salad dressings, finishing dishes
- Texture
- liquid
- Smoke point
- 375°F (191°C)
Use for low to medium-heat cooking to preserve nutrients and flavor.
Walnut oil
nutty, rich
Nutty oil rich in omega-3 fatty acids
- Best for
- salad dressings, finishing dishes, low-heat cooking
- Texture
- liquid
- Smoke point
- 320°F (160°C)
Best used for finishing dishes due to its delicate flavor and low smoke point.
Flaxseed oil
nutty, earthy
Oil with the highest omega-3 content
- Best for
- salad dressings, smoothies, finishing dishes
- Texture
- liquid
- Smoke point
- 225°F (107°C)
Never heat this oil as it becomes rancid quickly. Use only for cold applications.
Hemp oil
nutty, earthy
Balanced oil with ideal omega-6 to omega-3 ratio
- Best for
- salad dressings, smoothies, finishing dishes
- Texture
- liquid
- Smoke point
- 330°F (166°C)
Use only for cold applications as it has a low smoke point.
Grapeseed oil
neutral taste, liquid texture
Light, neutral oil with high smoke point
- Best for
- high-heat cooking, sautéing, baking
- Smoke point
- 420°F (216°C)
Neutral flavor makes it versatile for many cooking applications.
The longer answer
About this case
While ghee has its place in traditional cooking, many people seek healthier alternatives that provide similar cooking properties with better nutritional profiles.
Tips for substituting ghee
7 tips- For high-heat cooking, use avocado oil as it has the highest smoke point
- Extra virgin olive oil is best for low to medium-heat cooking to preserve nutrients
- Never heat flaxseed oil as it becomes rancid and loses its health benefits
- Use walnut oil and hemp oil only for finishing dishes or cold applications
- Store all healthy oils in cool, dark places to prevent oxidation
- Use grapeseed oil for baking when you need a neutral flavor
- Combine different oils for optimal health benefits and flavor profiles
Notes on ghee
Avocado oil
- Monounsaturated fats
- 70%
- Polyunsaturated fats
- 20%
- Saturated fats
- 10%
- Omega3
- Low
- Vitamin E
- High
- Smoke point
- 520°F
Extra virgin olive oil
- Monounsaturated fats
- 73%
- Polyunsaturated fats
- 11%
- Saturated fats
- 14%
- Omega3
- Low
- Vitamin E
- High
- Smoke point
- 375°F
Walnut oil
- Monounsaturated fats
- 24%
- Polyunsaturated fats
- 63%
- Saturated fats
- 9%
- Omega3
- Very High
- Vitamin E
- Medium
- Smoke point
- 320°F
Flaxseed oil
- Monounsaturated fats
- 18%
- Polyunsaturated fats
- 73%
- Saturated fats
- 9%
- Omega3
- Extremely High
- Vitamin E
- Medium
- Smoke point
- 225°F
Ghee
- Monounsaturated fats
- 25%
- Polyunsaturated fats
- 4%
- Saturated fats
- 65%
- Omega3
- Low
- Vitamin E
- Low
- Smoke point
- 485°F
Avocado oil roasted vegetables
Avocado oil's high smoke point makes it good for high-heat roasting
Ingredients
- 3 tbsp avocado oil (ghee substitute)
- 2 cups mixed vegetables (broccoli, carrots, bell peppers)
- 1 tsp dried herbs (thyme, rosemary, oregano)
- Salt and pepper to taste
- 1 tbsp lemon juice
Instructions
- Preheat oven to 425°F (220°C)
- Toss vegetables with avocado oil, herbs, salt, and pepper
- Spread on a baking sheet in a single layer
- Roast for 20-25 minutes until vegetables are tender and golden
- Drizzle with lemon juice before serving
Mediterranean quinoa bowl
Extra virgin olive oil adds heart-healthy fats and authentic Mediterranean flavor
Ingredients
- 1 cup quinoa, cooked
- 2 tbsp extra virgin olive oil (ghee substitute)
- 1 cucumber, diced
- 1 cup cherry tomatoes, halved
- ½ cup kalamata olives, pitted
- ¼ cup red onion, diced
- 2 tbsp fresh herbs (parsley, mint)
- 1 tbsp lemon juice
- Salt and pepper to taste
Instructions
- Cook quinoa according to package directions
- Let quinoa cool to room temperature
- Mix quinoa with olive oil, lemon juice, salt, and pepper
- Add cucumber, tomatoes, olives, and red onion
- Toss gently to combine
- Garnish with fresh herbs and serve
Omega-3 rich salad dressing
This dressing provides a powerful dose of omega-3 fatty acids
Ingredients
- 2 tbsp walnut oil (ghee substitute)
- 1 tbsp flaxseed oil
- 1 tbsp apple cider vinegar
- 1 tsp Dijon mustard
- 1 tsp honey
- Salt and pepper to taste
Instructions
- Whisk together all ingredients in a small bowl
- Taste and adjust seasoning as needed
- Drizzle over your favorite salad greens
- Store any leftover dressing in the refrigerator
- Store all healthy oils in cool, dark places away from direct sunlight
- Refrigerate flaxseed oil and hemp oil to extend their shelf life
- Use oils within their recommended timeframes to prevent oxidation
- Keep oils in airtight containers to prevent exposure to air
- Check for rancidity by smelling the oil - it should have a fresh, clean aroma
- Most healthy oils have a shelf life of 6-12 months when stored properly
- If oil smells rancid, discard it immediately as it's no longer safe to use
- If oil solidifies in the refrigerator, let it come to room temperature before using
- If oil has a bitter taste, it may be oxidized and should be discarded
- If oil smokes during cooking, reduce the heat as you may have exceeded its smoke point
- If oil separates in dressings, whisk vigorously or use an immersion blender
Questions
10 questionsWhat's the healthiest substitute for ghee?
Avocado oil is considered the healthiest ghee substitute because it has the highest smoke point (520°F), is rich in monounsaturated fats, and has a neutral flavor that works in most recipes.
Is olive oil healthier than ghee?
Yes, extra virgin olive oil is generally healthier than ghee because it's rich in monounsaturated fats and antioxidants, while ghee is high in saturated fats. However, ghee has a higher smoke point for high-heat cooking.
Can I use avocado oil instead of ghee?
Yes, avocado oil is an excellent substitute for ghee. It has a neutral flavor, high smoke point, and provides heart-healthy monounsaturated fats. Use a 1:1 ratio.
What's the best oil for high-heat cooking instead of ghee?
Avocado oil is the best choice for high-heat cooking as it has the highest smoke point (520°F) of all healthy oils. Grapeseed oil is also a good option with a 420°F smoke point.
Is coconut oil healthier than ghee?
Coconut oil and ghee have similar saturated fat content, but coconut oil provides medium-chain triglycerides (MCTs) that may be easier to digest. Both should be used in moderation.
What oil has the most omega-3 fatty acids?
Flaxseed oil has the highest omega-3 content, followed by walnut oil and hemp oil. However, these oils should only be used for cold applications as they have low smoke points.
Can I use walnut oil for cooking?
Walnut oil is best used for finishing dishes, salad dressings, or low-heat cooking due to its low smoke point (320°F). It's rich in omega-3 fatty acids and has a delicate, nutty flavor.
What's the best oil for baking instead of ghee?
For baking, use avocado oil or grapeseed oil as they have neutral flavors and work well in most baked goods. Use a 1:1 ratio when substituting for ghee.
Is flaxseed oil good for cooking?
No, flaxseed oil should never be heated as it becomes rancid quickly and loses its health benefits. Use it only for salad dressings, smoothies, or finishing dishes.
What's the healthiest oil for salad dressings?
Extra virgin olive oil, walnut oil, and flaxseed oil are all excellent choices for salad dressings. Each provides different health benefits and flavor profiles.