Salad dressings heighten the flavor and make it more palatable and tasty. It also works as a great way to incorporate green vegetables into the diet without compromising on the taste. One such salad dressing that everybody loves is salad oil.
However, salad oil might not be available at all times. Or, you might grow tired of it. In such cases, you can use alternatives like avocado oil, almond oil, olive oil, or walnut oil.
We’ve included eleven salad oil alternatives to help you make it healthier and more flavorful. We have also shared which salad oil is the best and many more to make the article more comprehensive.
What’s the Use of Salad Oil?
Salad oil is mainly used to make salad dressings. It is light in taste and a general term for all kinds of oils.
In general, any oil which passes the American Oil Chemist’s Society (AOCS) Cold Test over a minimum of 5.5 hours is classified as salad oil by the United States Food and Drug Administration.
Although one can also use cooking oil for salad dressing, it can overpower the flavors. And it can be used successfully in several other cooking recipes.
Is Salad Oil Healthy?
Salad oil contains more monounsaturated fat (mostly oleic acid) and polyphenols than other types of dietary fat. It is a healthier option than other oils because of its high oxidative stability and antioxidant content.
Salad oil makes salad mouth watering at the same time and adds new flavors. It also keeps your health fit as the antioxidants reduce certain cancer, minimize the risk of heart problems and fight against lots of diseases.
Some Good Substitutes for Salad Oil to Use in Recipes
We have listed 11 alternatives to salad oil in this section. Go through them and try whichever option you like the most.
1. Avocado Oil
You can replace salad oil with avocado oil. It is yummy and healthy too!
Do you know if you add avocado oil to the salad, you are adding healthy fats, which help to reduce bad cholesterol and improve your heart rate and skin too? Moreover, it has antioxidants and reduces the risk of specific cancer as well.
So, to make your healthy salad more healthy, go for avocado oil.
2. Almond Oil
Do you go nuts for actual nuts? Then you can replace salad oil with almond oil.
Yes, if you love almond oil, you can use almond oil in your salad. To make it a little interesting for your taste buds, you can pour some orange juice, miso, apple cider vinegar, and a variety of other salad dressings.
3. Olive Oil
Next, you can substitute salad oil with olive oil. Olive oil takes more nutrients from veggies than general salad oil. It is a great alternative to salad oil. Just drizzle some olive oil into your salad and some veggies, nuts, and other dressing that you love.
Did you know the original vinaigrette made with olive oil is France’s most popular salad dressing?
For making this salad, you don’t need to do anything extra just use vinegar, olive oil, and a few extra veggies as per your preference.
There are many other health benefits of adding olive oil to your salad.
Did you know, according to studies, that by substituting olive oil for less healthy fats in your cuisine, you can reduce your risk of stroke by more than 40%?
It has EVOO’s active components that assist in decreasing blood pressure and preventing artery hardening. EVOO also contains antioxidants that can help to reduce inflammation in the body.
Olive oil has compounds that aid in destroying the bacteria Helicobacter pylori (it is present in the stomach and can cause ulcers and even cancer).
4. Walnut Oil
Walnut oil goes well with many salads like those made with walnuts, apples, bleu cheese, and greens. Or with fish, meat and all kinds of pasta.
Note: Walnut oil has a low heating point. You should avoid using it for cooking or frying things. After opening the walnut oil cap, you can use it for 1–2 months in a cold, dry place before becoming rancid.
I am sure you will love walnut oil in your salad in place of salad oil. It adds rich flavor and makes your simple boring salad interesting. Plus, it has many health benefits too.
It is safe for diabetes, reduces inflammation, and assists in replacing bad cholesterol with good cholesterol.
Tahini can also work as the best replacement for your salad oil. It will add rich flavors to your recipe. You just have to add a little water to the tahini and squeeze some lemon juice before adding it to your salad.
It has several health benefits. It is loaded with antioxidants, has antibacterial properties and anti-inflammatory compounds, boosts your nervous system, and improves your liver and kidney.
You might compare it to peanut oil. It is, however, less sweet than peanut oil.
The flavors are earthier and more powerful. Use it in salads, dressings, and a variety of other applications where salad oil would normally be used.
6. Canola Oil
Canola oil is one of the healthy salad oil substitute options. It makes a salad, yum, and light.
It has low saturated fats, makes it heart-healthy, offers vitamin E, and contains no trans fat. This plant-based omega-3 that comes in canola oil is absolutely good for your health.
If you are looking for a better healthy salad dressing substitute, then canola oil is also a win-win.
Dash some oil in the salad, and add crunchy nuts, cheese, cherry tomatoes, lettuce, olives, pickled cucumber, and whatever you love in your salad.
Do you like your salad a little creamy and sour?
Well, then why don’t you try yogurt? Tasty greek yogurt can easily replace salad oil and enhance your salad taste.
Your perfect lunch can be easily made with this oil, especially in Caesar or Russian salads.
Yogurt is well-known for its high calcium content. It is essential for strong teeth and bones—one cup of calcium supplies 49% of your daily requirements.
So, for your lunch, use yogurt and make Russian salad.
8. Creamy, Crumbly Cheese
We know you must be thinking it is not oil, so how can one replace cheese in place of salad oil.
Well, creamy, crumbly cheese is the perfect partner for salad. Salad dressings made with blue, goat, or feta cheese are delicious.
But one important thing is that the cheese must be crumbled, and you can have extra buttermilk or yogurt for more flavors and textures.
Adding cheese to your homemade salad will give it a new twist.
9. Peanut Oil
You can replace salad oil with peanut oil. Peanut oil is healthy and can make your salad dressing interesting.
It can not be just used for salad, but you can also bake and fry things with peanut oil. This oil contains vitamin E, monounsaturated fat, polyunsaturated fat, phytosterols, and omega-6 fatty acids.
If you choose peanut oil, you make your heart healthy, reduce cholesterol, and unsaturated fats inside the peanut oil are linked to lower blood sugar levels in people with diabetes.
10. Macadamia Oil
Because of the pleasant flavor and aroma, you can use macadamia oil in salad dressings, roasting, baking, and deep-frying.
You can go for this oil for your salad dressing. It has the ideal flavor balance. It gives salad vegetables a silky, buttery flavor that is both mouth-watering and soul-satisfying.
Did you know the high smoke point of macadamia oil (between 210°C and 234°C) is one of its most prominent features?
Well, it is significant because the smoke point of an oil is the temperature at which it emits smoke and imparts an unpleasant, bitter flavor to your food.
If you want to add macadamia oil to a salad, simply whisk macadamia oil, red wine vinegar, caster sugar, Dijon mustard, salt, and pepper together.
It is healthy, has low cholesterol levels, and contains high monounsaturated fat content.
11. Apricot Kernel Oil
After that, you can use apricot kernel oil. Yes, you read that correctly. Apricot kernel oil can be used instead of salad oil. This oil has a subtle flavor that won’t overshadow the other salad dressing ingredients.
Furthermore, it is healthier, includes a good amount of healthy fats, contains no trans fats, and may be used for frying and sautéing vegetables.
Which Salad Oil Substitutes are a Bad Option?
Although you can use extra virgin olive oil or any nut oil in a salad, the flavor may overpower and make your salad boring.
But, if you like the flavor, then you can go for this. However, the majority of the people don’t like these two oils in their salad.
If you also don’t love it, go for a neutral oil that doesn’t contain additional flavoring and adds nutrition to your salad recipe.
How to Store Salad Oil?
If you want to avoid using any salad oil substitute in the future, it is best to store it in advance.
For starters, the oil must be stored in a cool environment, away from direct sunlight. If you have salad oil in large quantities, it is best to transfer them into smaller batches and place them in a cold cellar.
Salad oil must be kept in an airtight container so that it does not come in contact with air or moisture.
How to choose the best oil for dressing salad?
Any oil which doesn’t have a strong flavor can go with the salad. You can choose sesame oil, flaxseed oil, or canola oil.
Can I use ghee as a salad dressing?
Yes, you can go for it. Ghee’s nutty flavor adds a layer of yumminess, and its soothing scent soothes the senses while you savor your salads in a peaceful frame of mind.
Which oil is the best for salad dressing?
Any oil which contains a good percent of phytochemicals, monounsaturated fat, and alpha-linolenic acid is the best salad oil.
Well, that’s a wrap!
There are many options for salad oil; if you don’t wish to add salad oil to your veggies, you can replace it with canola oil, walnut oil, avocado oil, tahini, or even yogurt and cream cheese too.
These are all healthy options, and they will enhance the portion of nutrients in your healthy salad. If you have any other salad oil alternatives, do let us know in the comments below.
Gina P. Shudnow is the brain behind all our scientific research. She is a Registered Dietitian who has been in the field for over ten years. Her nutrition tips have helped several people overcome health issues in the past. She strives to make everybody healthier without compromising on their food diet.