12 Salad Oil Substitutes (Make Your Dishes Even More Delicious)


If you’re looking for a healthier alternative to your usual salad oil, you’re in luck.

There are plenty of options out there that can provide the same flavor and texture without all the unhealthy fats.

Here are some of the best substitutes for salad oil.

12 Best Salad Oil Substitutes 

Here are my top picks for substituting Salad Oil. 

1. Avocado Oil 

Avocado oil is simply extracted from the avocado seed and is the most efficient substitute for Salad oil for its unique taste and excessive nutritional values that make it a great pick.

Be mindful that although tasty, Avocado oil has a distinct taste and aroma that may overpower the salad if overused.

A small group of people is also sometimes allergic to it.

How to substitute

Avocado oil can be used to replace Salad oil in equal quantities in any salad or recipe that calls for the latter.

Try this immune-boosting salad with Avocado oil.

2. Olive Oil

Olive oil or extra virgin olive oil is another great swap for Salad oil for its naturally versatile flavors and good cholesterol that maintain one’s heart health.

With Olive oil, it is important to note its strong peppery flavor that may not be favored by many and can easily overpower the whole meal.

How to substitute

Due to its intense flavor, it is recommended to initially use small quantities of Olive oil and increase as per requirement.

Lettuce salad with Olive Oil.

3. Peanut Oil

Peanut oil is the oil extracted from dried or roasted peanuts and can be a flavorful and healthy substitute for Salad oil and can also be used for frying and baking purposes.

Do remember that Peanut oil often has a nutty and earthy taste and aroma that may hide the flavors of all the other ingredients in the salad or dish.

How to substitute

Salad oil and Peanut oil can be used to substitute each other in an equal 1:1 proportion for most dishes.

Crunchy Thai Salad with Peanut oil and dressing.

4. Canola Oil 

Canola oil is plant-based extracted oil and is considered the most heart-healthy oil for its low degree of saturated fats and is often used for salad dressing, sauces, and even frying. 

It is important to remember that Canola oil, even though healthy, is hard to find in most local grocery stores and, therefore, cannot always be the easiest pick.

How to substitute

Canola oil can be substituted for equal amounts of Salad oil and increased if required.

Healthy protein-rich salad with Canola oil.

5. Creamy Crumbly Cheese

Creamy and crumbly cheese types such as goat cheese, blue cheese, or feta cheese also make great substitutes for Salad oil with their light texture and pleasant flavors.

When using cheese to replace Salad oil, do keep in mind that they do not contain much moisture.

Additional yogurt or buttermilk can be used to add the required moisture to it.

How to substitute

As per requirement, the goat, feta, or blue cheese can be crumbled till the desired cheesy flavor is acquired. 

Try this fresh spring salad with Goat cheese.

6. Yogurt

Yogurt is yet another rich, healthy, and tangy alternative to Salad oil.

Greek yogurt can be used as dressing for any salad but tastes best with Russian and Caesar salads. 

A small note: Yogurt is a dairy-based substitute so lactose-intolerant people may have to choose another swap.

Yogurt can sometimes release unwanted water that may ruin the texture of the salad. 

How to substitute

One cup of regular or Greek yogurt can sufficiently replace two tablespoons of Salad oil.

Delicious fruit salad with Yogurt.

7. Macadamia Oil

Macadamia oil has a smooth and buttery taste that gives any salad a unique taste and aroma along with healthy fats that keeps one healthy.

It is important to remember that when using Macadamia oil to replace Salad oil, the same buttery taste can overwhelm the meal if overused.

How to substitute

A small amount of Macadamia oil can go a long way when substituting for regular salad oil. More can be added only if required.

Here’s how to make a Macadamia salad dressing.

8. Walnut Oil

Walnut oil is a flavorful, nutty, and pleasant oil to replace Salad oil with rich antioxidants and other nutrients.

It is considered best for salad dressing, cold sauces, fish, and pasta.

Do bear in mind that it is better not to cook Walnut oil as heat causes it to turn bitter, unpleasant, and more intense than it already is. 

How to substitute

Walnut oil and Salad oil can be substituted in an equal 1:1 proportion for most salads and sauces.

Green asparagus salad with Walnut oil dressing.

9. Tahini

Tahini is a rich and creamy dressing made from ground sesame seeds and can be used to substitute Salad oil for its unique mix of flavors. 

A small caution: Tahini tends to have a nutty and sometimes spicy and peppery flavor that may not compliment the overall taste of the dish if overused.

How to substitute

One tablespoon of Tahini for every two tablespoons of Salad oil is sufficient due to its creamy texture and strong taste.

Try this colorful salad with Tahini dressing.

10. Any Nut Butter

Nut butter, such as peanut butter, almond butter, or even walnut butter, serves as a great replacement for Salad oil for its nutty taste and high nutritional value. 

Do note that nut butter on its own has a thick consistency, and thus it is best to combine it with apple cider vinegar, fruit juice, miso, or honey to get the desired texture.

How to substitute

Any choice of nut butter should be combined with another liquid ingredient to get the desired consistency that matches the same amount of Salad oil.

Salad rolls with Almond butter sauce.

11. Grape Seed Oil

Grape seed is yet another healthy oil that can efficiently replace Salad oil and can also be used for sautéing and frying for its high smoke point. 

Do keep in mind that Grape seed is essentially tasteless and needs other ingredients and spices to bring out its flavors but makes a great salad dressing, nevertheless. 

How to substitute

The same amount of Grape seed oil can be used to substitute Salad oil as a salad dressing.

Salad dressing with Grape Seed oil.

12. Sunflower Oil

Sunflower is an unusual yet efficient base for salad dressing as an alternative to Salad oil.

Sunflower oil tastes best when the salad itself contains sunflower seeds. 

A small thing to remember when using Sunflower oil as salad oil is that it can taste bitter without the presence of sunflower seeds and should not be overused.

How to substitute

A slightly lesser amount of Sunflower oil can effectively substitute the same amount of Salad oil.

Healthy seed salad with Sunflower oil and sunflower seed.


What Is The Best Oil For Salads?

The best oils when choosing what to drizzle on your salad would be extra virgin Olive oil, Avocado oil, Peanut oil, and Macadamia oil. These oils don’t take away the taste of other ingredients in the salad while also infusing their nutrients into it.

Salad oil needs to be light yet healthy so that it can enhance the overall taste of the meal.

Is Olive Oil The Same As Salad Oil?

Extra Virgin Olive oil, which is the least processed version of regular Olive oil, is the ideal salad oil. Extra virgin olive oil has natural flavors and can bind the meal together better than vegetable oil can.

It is best to choose extra virgin over regular olive oil due to its higher health benefits and organic flavors.

Can I Use Coconut Oil As Salad Oil?

It is recommended to not use Coconut oil as a salad dressing due to its heavy texture and strong aroma that may overpower the whole dish. Coconut oil is ideal for frying and sautéing.

If you do use coconut oil as a salad dressing, mixing it with any other liquid oil like olive oil is suggested.

How To Use Almond Butter In Salad?

Almond butter can be used as a delicious salad dressing by combining it with fresh lime juice, soy sauce, minced ginger, minced clove, miso, a pinch of salt, and optional siracha for an added spicy kick.

This mixture can be the base for any salad of your choice with a liquid consistency to help bring together all the other ingredients.

Bottom Line

If you’re looking for a healthy oil to cook with or just want to change things up a bit, try one of these salad oil substitutes!

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About Marie Thomas

Marie is a food enthusiast who has always wanted to have her own food blog. She loves cooking and experimenting with new recipes, and she can't wait to share them with the world when she finally launches her blog! When Marie isn't in the kitchen cooking up something delicious or writing about her adventures at home or on vacation, you might find Marie taking care of her family and enjoying time with friends.