Whether you’re allergic to peanuts or just break out, don’t panic as there is always a peanut oil substitute.
What you swap peanut oil out for all depends on whether you’re changing it for the flavor or cooking.
For example, walnut oil is fantastic for salads but becomes terribly bitter when heated.
So it all depends on what kind of cooking you’re specifically swapping out peanut oil for.
I love cooking with peanut oil.
It’s also perfect for deep frying because it doesn’t take away the flavor of the food you’re frying.
It has a high smoking point which means that it does a fantastic job of frying crispy food whilst keeping it tender on the inside.
Even though there are plenty of documented health benefits of peanut oil, it’s not always possible to use it.
With so many different types of oils now available on our supermarket shelves, how do we know which one is best?
Stay with me as I list out a variety of choices that you can use instead of peanut oil.
I think you’ll be pleasantly surprised by what is available to you as an alternative.
What is Peanut Oil?
Peanut oil is a type of vegetable oil.
It’s made from the seeds of a peanut plant.
It’s favorably used for frying as it has a high smoke point and leaves food crispy on the outside and tender on the inside.
It also gives a cleaner flavor and passes on a neutral taste to the food being fried.
Not being overbearing like some other cooking oils.
You may have also heard of groundnut oil, which is another name for peanut oil.
Even though there are notable health benefits to using peanut oil, there are also some negatives you should be aware of.
Peanut oil has a high quantity of vitamin E, which is useful in reducing the risk of heart disease and lower cholesterol levels.
If you want to prolong the shelf life of your peanut oil, it is recommended to store it in your fridge.
Why Substitute Peanut Oil?
Most obviously and most commonly would be if you had a peanut allergy.
However, it has been proven that people with peanut allergies are safe to consume peanut oil.
But I can see why people would still stay away from it and not want to take the risk.
It is also common for people to break out as a reaction to peanuts.
It could also just be that you don’t have access to peanut oil.
Peanut Oil Substitutes
Even though this is a pricier alternative, it is by far a much healthier choice compared to other oils on this list.
It contains healthy fats that lower bad cholesterol and increase good cholesterol.
Almond is available in two varieties: cold pressed and refined.
Cold pressed is perfect for dressings and sauces whereas refined is best suited for frying.
You’ll love the nutty flavor that this edible oil will bring to your dishes.
Canola oil is harvested from the rapeseed plant.
It’s perfect for frying due to it being able to reach high temperatures before smoking and it’s lack of flavor.
Unlike the alternative above, canola oil is a lot more affordable and accessible.
If you’re looking to grill, this is the best alternative for peanut oil.
Due to this being an expensive oil, I would recommend substituting this for dishes that require a little bit of oil.
You’ll normally see this as an oil of choice in chefs kitchens due to its clean taste.
It’s very versatile and can be used in a multitude of cooking techniques.
Sunflower oil is what is said on the tin – it’s extracted from sunflower seeds.
It has an incredibly long shelf life and is free from fat.
Due to this, it makes it a popular and healthy substitute for peanut oil.
However, if you suffer from a peanut or sunflower seed allergy, it’s not recommended to substitute this type of oil.
It can be used for all types of cooking, especially frying.
Notably, you can substitute sunflower for butter in some baking recipes due to its subtle flavor and health benefits.
Again, as noted on the tin, this oil is extracted from walnuts.
Like almond oil, this is an expensive substitute for peanut oil but is perfect for dressings.
This oil has a rich texture and bold flavor.
It also pairs wonderfully in baking recipes where you are wanting to enhance more of a nutty flavor.
Just be careful when heating walnut oil as it can easily become bitter, which is not ideal for cooking!
For this reason, I recommend using this for dishes that have already been cooked or that don’t require any cooking at all.