Home » Main Dishes » 8 Must-Try Avocado Oil Recipes
Published: December 18, 2019Updated: April 8, 2022Author:Jenn Laughlin
Whether you just purchased a bottle of avocado oil at the grocery store or would simply like to try something new, here are 8 must-try avocado oil recipes to get you started!
If you’ve ever made one of my recipes, you may have noticed avocado oil as one of the ingredients. It’s my go-to oil and for good reason too!
Made from the fleshy pulp surrounding the avocado pit, avocado oil has a mild, almost buttery flavor.
It’s great straight up in baked goods and salad dressings, and its high smoke-point also makes it ideal for sautéing, roasting, and even frying!
I always have a bottle next to my stove for easy drizzling/sautéing and it’s the only oil I used for baked goods.
My favorite brands are Chosen Foods and La Tourangelle. Both consist of 100% pure avocado oil.
1. Tomato Quinoa Salad with Avocado Oil Dressing
It’s time to add another tasty quinoa recipe to our meal prep game! This Tomato Quinoa Salad tossed in a healthy avocado oil dressing and is fast, flavorful, and easily made in advance for speedy lunches and sides for work, school, or home.
2. Mexican Cauliflower Rice
This Mexican Cauliflower Rice is loaded with veggies and spiced to perfection! It’s zesty and flavorful and makes a great side dish for taco night or a tasty base for burrito bowls.
I always use avocado oil for sautéing my cauliflower rice since it’s mild flavor really lets the spices and veggies shine!
3. Roasted Butternut Squash Kale Salad with Chickpeas and Cranberries
Roasting veggies in avocado oil is my favorite! This versatile oil can handle high heat temps like a dream and makes veggies buttery and delicious!
This is one of those recipes that checks all the boxes for me. In addition to being deliciously healthy and loaded with superfoods, this roasted butternut squash kale salad is filling, flavorful, and totally crave-worthy! I’m completely obsessed with it!
4. Cilantro Lime Shrimp Tacos
Cilantro Lime Shrimp Tacos topped with jalapeños and a cool ranch slaw. These tasty seafood soft tacos are ready in 18 minutes!
Back in the day, you couldn’t get me to cook shrimp in anything but butter. Since discovering avocado oil it has quickly become my new go-to!
5. Healthy Quinoa Salad with a Speedy Avocado Oil Vinaigrette
This Healthy Quinoa Salad is packed with colorful vegetables and tossed in an easy peasy whisk-and-pour Mediterranean dressing featuring avocado oil and red wine vinegar. I cannot WAIT for y’all to try this superfood salad!
Tortellini Soup is my favorite one-pot dinner for busy weeknights! This delicious vegetarian soup also makes a great heat and eat option for work lunches.
The recipe features a flavorful broth made from crushed fire roasted tomatoes and vegetable stock and each bowl is packed with tasty veggies like onion, carrots, and spinach. Sautéing the veggies in avocado oil helps this soup cook fast!
To take things to the next level, I’ve seasoned it with garlic, thyme, basil and oregano, plus an optional dusting of grated parmesan cheese on top.
7. Pumpkin Apple Muffins
Cinnamon-kissed pumpkin and apple are a match made in heaven in these tasty Pumpkin Apple Muffins! Each fluffy muffin is topped with a crumbly cinnamon sugar streusel and sweet vanilla glaze. AMAZING!
In place of the vegetable oil most muffins call for, I always use avocado oil. They’re perfect in these pumpkin apple muffins and also in my beloved Chocolate Banana Muffins!
8. Avocado Oil Lemon Dressing
Known for its mild, almost buttery flavor, avocado oil is the perfect base for this fresh lemon dressing. It has a lot of the same health benefits of olive oil without the overpowering taste, making it oh so ideal to let the lemon flavor shine through.
My favorite use for this bright citrus dressing is tossed with our healthy Mediterranean Pasta Salad. SO GOOD!
If you get a chance to try any of these awesome avocado oil recipes, let me know!
Leave some love in the comment form below or tag your photos with @peasandcrayons on Instagram so I can happy dance over your creation. I can’t wait to see what you whip up!
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About The Author:
Jenn Laughlin
Hi! I’m Jenn and I’m here to help you eat your veggies! It'll be fun, painless, and pretty darn delicious as I teach you to plan your meals around fresh, seasonal produce with a little help from healthy freezer and pantry staples.
Light, neutral, and clean-tasting, avocado oil won't overpower whatever dish you're whipping up. It will sing backup for baked goods, crunchy kale salads, and broiled veggies, letting the other ingredients' flavors take center stage.
Both olive oil and avocado oil are considered good fats and are an excellent source of monounsaturated fatty acids, which can help improve heart health. On the other hand, olive oil is slightly more nutritious on the whole because it contains more potassium, calcium, iron and vitamins.
Avocado oil and vegetable oil are pretty close in nutrition facts. The biggest difference between the two is the smoke point, however the health benefits far outweigh the impressive smoke point. If you want to incorporate healthier oils into your diet, the first one to add is avocado oil.
Kat Benson, a registered dietitian with Top Nutrition Coaching, says that avocado oil is rich in an unsaturated fatty acid called oleic acid, which has a variety of health benefits like heart health support, reduced inflammation and more.
If you add a tablespoon of olive oil or avocado oil to the pan, you may also be adding some extra health benefits to your eggs. Both of these oils are considered “healthy fats” which may reduce the risk of cardiovascular disease.
Cooking chicken in avocado oil is a good idea since it is rich in antioxidants, vitamins and minerals and essential fatty acids. A plus point is that it does not have strong flavours but a nutty and grassy taste that does not kill the natural aroma of other ingredients.
Even though our avocado oil is a raw oil, it does not need to be refrigerated. Avocado oil (in an oil form) is stable. Keep the oil at a consistent temperature, and out of direct sunlight. We suggest a dark cupboard for perfect storing conditions.
The healthiest oil to cook with is olive oil. It's versatile, being used in everything from frying to finishing. It's also rich in healthy fats, antioxidants, and polyphenols, all of which have shown protective effects against cancer and liver, heart, and neurodegenerative diseases (27, 28).
Avocado oil is light, fresh, and buttery tasting, making it perfect to marinate meats, seafood and vegetables. At least 2 hours before grilling, add avocado oil to your favorite spices in a Ziploc bag. Get creative and add veggies, meat or whatever your creative mind comes up with.
If it smells stale or "sort of like play dough," according to researchers, it's no good. Another thing to look for is if the color or texture has changed at all since opening. Even pure avocado oil will go bad around six months after opening, especially if it isn't stored correctly.
This pale green oil is rich in monounsaturated fats, which can lower heart disease and stroke risks. Research also suggests avocado oil has an anti-inflammatory effect, reducing CRP. It's also a good source of the antioxidant vitamin E.
The healthiest options at the store are chips fried in better quality oil like olive, avocado or coconut oil, Pappa says. You can also try a baked or air-fried chip.
There can be several side effects of avocado oil. For example, it causes an allergic reaction in some cases. In addition, excess consumption may lead to liver damage, mouth allergy, and gastrointestinal irritation. Furthermore, it is not safe for pregnant and breastfeeding women to consume avocado oil in excess.
Yes, avocado oil is a healthy oil. This isn't surprising, considering all the health benefits of avocados. About 70% of the fat in avocado oil is monounsaturated, according to a 2019 review in Molecules. Foods that are rich in monounsaturated fat are generally healthier than saturated fat-rich foods.
Yes, avocado oil is a good choice for deep frying. It has a high smoke point of 520°F (270°C), which means it can withstand high temperatures without breaking down and becoming unhealthy.
Avocado oil, unlike butter, offers a vitamin-rich option for cooking and is much lower in calories. If a recipe requires butter, substitute equal parts avocado oil for the same portion of butter. Baked goods will come out softer and moister too!
Refined avocado oil shines in high-heat cooking and it doesn't impart flavor to the dish, unlike olive oil. Extra virgin avocado oil contributes avocado flavor to dishes, and the smoke point is still high enough that it can be used at medium-high heat.
Vegetable oils, such as avocado oil, are mainly consumed raw in salads, but can also be used in cooking at high temperatures. This heating can promote the oxidation and degradation of bioactive compounds, such as unsaturated fatty acids, phytosterols, and antioxidants.
Introduction: My name is Nathanael Baumbach, I am a fantastic, nice, victorious, brave, healthy, cute, glorious person who loves writing and wants to share my knowledge and understanding with you.
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