8 Salad Oil Alternatives for When You’re in a pinch

I was in the middle of making my favorite salad when I realized that I was out of salad oil. I didn’t want to stop and go to the store, so I started looking for a substitute.

I found a recipe for a salad dressing called for olive oil, so I decided to try it. It turned out great! With that success in mind, I decided to look for more substitutes for salad oil that is safe to use.

Here are the salad oil alternatives that I found, along with the exact ratios to use as a replacement and examples of how I’ve used them in my own cooking.

Substitutes for Salad Oil

  1. Melted butter
  2. Applesauce
  3. Refined avocado oil
  4. Peanut oil
  5. Olive oil
  6. Yogurt
  7. Canola oil
  8. Coconut oil

Melted butter

Melted butter can be used as a substitute for salad oil in many cases. It is easily available, and it adds richness to the dish. It also has a lower fat percentage than oil, so it is healthier for you.

The ratio of butter to oil is 1:1. So, if the recipe calls for 1 cup of oil, you would use 1 cup of melted butter. You’ll get all the flavor with none of the guilt!


Applesauce can be used as a substitute for salad oil in many recipes. For example, when making a dressing or marinade, simply use 3/4 cup of unsweetened applesauce in place of the oil.

Applesauce is also a great substitute for oil when baking. It adds moisture and a creamy texture to baked goods. Plus, applesauce is 100% fat-free, so it’s an excellent choice for those who are trying to watch their weight.

It also contains vitamins and minerals that are beneficial for overall health.

Refined avocado oil

Refined avocado oil is a great substitute for salad oil. It has healthy fats and makes salads taste great! You can use it in many different ways. For instance, you can use it to fry foods, as a dressing, or even to make mayonnaise!

Many people find it tastier than olive oil, and not to mention, it has a plethora of health benefits. Plus, it is also known for preventing many diseases like heart diseases and type 2 diabetes.

It also adds a distinct, delicious flavor.

Peanut oil

Peanut oil is a popular choice for cooking, as it has a high smoke point and a neutral flavor. It is also a good source of unsaturated fatty acids and has numerous health benefits.

Peanut oil has a similar flavor to salad oil, but it is less likely to go rancid. It is also less likely to separate from dressing, making it a good choice for tossed salads.

It has a light flavor that will not overwhelm the taste of the other ingredients. Overall, it is a versatile ingredient that can be used in many different ways, just like salad oil.

Olive oil

Olive oil is a type of vegetable oil that is extracted from olives. It is a staple of the Mediterranean diet and has been used for centuries in cooking and cosmetics. Olive oil is a healthy alternative to other vegetable oils, as it is high in monounsaturated fats and antioxidants.

Extra virgin olive oil is the highest quality olive oil, and it has a higher concentration of nutrients and antioxidants. For this reason, extra virgin olive oil is the best type of olive oil to use for salad dressing.

Olive oil has a strong flavor that can enhance the taste of food. However, not everyone likes this distinct flavor so make sure you add the quantity accordingly.


Yogurt can be a great substitute for salad oil, especially in cases where you want a creamy texture without all the fat. Greek yogurt, in particular, is very thick and rich, making it a good stand-in for oil-based dressings.

It is a healthy food choice, as it is packed with calcium and other nutrients. While some people may find the taste of yogurt to be too tangy for salads, adding a bit of honey or lemon juice can help to offset the acidity.

Ultimately, using yogurt in place of salad oil is a great way to create a healthier version of your favorite dish. In particular, it is a nice addition to Russian and Caesar salads.

Canola oil

Canola oil is a type of vegetable oil that is extracted from the plant of the same name. It is a popular choice for cooking and baking, as it has a neutral flavor and is relatively affordable.

In addition, it is heart-healthy, as it is low in saturated fat and high in plant-based fats. When substituting Canola oil for salad oil, use a 1:1 ratio.

You can use canola oil in all of the same dishes as salad oil, including salad dressings, marinades, and sauteed vegetables.

Coconut oil

Coconut oil is a healthier alternative to salad oil because it is high in saturated fat and low in polyunsaturated fat.

It has a strong flavor but you can melt it and use it as a dressing or add it to salads, sauces, and stir-fries.


What is salad oil?

Salad oil is a type of vegetable oil that is typically used in salad dressings. It has a light flavor and a neutral aroma, making it a versatile ingredient for salad dressings and other dishes.

What is the difference between salad oil and other vegetable oils?

Vegetable oils are fats that are extracted from plants. There are many different types of vegetable oils, each with its own unique properties.

Salad oil is a type of vegetable oil used for dressing salads.

What are some healthier substitutes for salad oil?

There are many healthier substitutes for salad oil, each with its own unique properties. Some popular substitutes include peanut oil, olive oil, yogurt, and canola oil.

Each of these substitutes has its own distinct flavor, so be sure to add the quantity accordingly.

What is the best salad oil substitute?

The best salad oil substitute depends on your personal preferences. Some people prefer peanut oil for its neutral flavor, while others prefer olive oil for its distinct taste. Ultimately, it is up to you to decide which salad oil substitute is best for you.


Salad oil substitutes are a great way to create healthier versions of your favorite dishes. They have a variety of flavors and textures that can add depth to your meal. In addition, they are often more affordable than salad oil.

Choose the substitute that works best for you and enjoy creating healthy and delicious meals!