Can You Fry With Olive Oil Instead of Vegetable Oil?

Can You Fry With Olive Oil Instead of Vegetable Oil?
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With olive oil, can you fry? Let’s dispel this myth once and for all by saying, “Yes, you can.” Olive oil is one of the best and healthiest oils to fry and cook with, and you can use it to cook as well as to fry. Check out the findings of the research.

Is Frying With Olive Oil Healthy?

Can You Fry With Olive Oil Instead of Vegetable Oil?

Yes, it is one of the healthiest cooking oils. Let’s examine the 2 issues that unnecessarily cause worry.

  1. You are concerned about harmful substances released by heated olive oil. Compared to other oils, extra virgin olive oil is more resistant to oxidation and has a lower likelihood of producing harmful compounds during cooking because it contains antioxidants (other oils do not). It’s not cancerous to fry with extra virgin olive oil.
  2. You have been told that olive oil has a low smoke point and therefore you should not fry with it. Not true, as you can see below.

What is the Smoke Point of An Oil?

The smoke point of an oil is the moment when an oil that is heated stops shimmering and begins to “burn” and release smoke. In this situation, it may release a substance called acrolein, which has the potential to cause cancer. However, this will most likely be a problem if you frequently fry and heat oils above their smoke point and breathe in the smoke, which will not occur if you are a home cook who doesn’t burn their food. Since the food you are frying will taste burnt and bitter, we typically worry when an oil reaches its smoke point.

Now that you are aware of what a smoke point is, you may have read that, due to their higher smoke points, certain seed, vegetable, or refined olive oils—also known as highly processed olive oils with no nutritional value—are preferable for frying. The fact is that extra virgin olive oil contains polyphenols that slow oxidation and has a higher smoke point than many refined olive oils. In actuality, it is the oil that heats up the most steadily. Extra virgin olive oil has a 365–410 degree Fahrenheit smoke point. Since you wouldn’t reach the smoke point on a stovetop oven, you can use it just fine for frying and sauteing.

The smoke point, however, is not always the best indicator of an oil’s stability when heated, a recent study has found. The researchers found that oxidative stability, total level of polyunsaturated fats and processing is what affects the performance of an oil when it is heated.

Frying With Extra Virgin Olive Oil is the Healthiest

Let’s look at the healthiest alternative now that you are aware that using extra virgin olive oil to fry is acceptable.

  • Due to its antioxidant content and minimal processing, extra virgin olive oil is a stable oil when heated. Studies have revealed that when heated, it produced the fewest polar compounds (harmful byproducts) in comparison to other common oils (canola, sunflower, avocado, peanut, etc.).).
  • When heated, the polyphenols and antioxidants in extra virgin olive oil are retained in significant amounts. In some oils, there aren’t even any antioxidants.
  • Extra virgin olive oil imparts its antioxidant and polyphenolic properties to the foods it is used to fry. This increases the nutrients in the food you are frying.

Best Tips for Frying With Olive Oil

Many chefs and cooks will agree that good frying takes skill. The same goes for frying in olive oil. The best advice on using olive oil to fry and make delicious and healthy food is provided below.

  • The most crucial point is likely this one. Olive oil shouldn’t be used more than three times in a row. It must not have exceeded 350 F (180 C) in order to be reused. Both the health benefits and the fact that the oil loses its benefits as it is heated make this significant. Flavorwise it will affect the taste of your food.
  • Make sure the olive oil is at the proper temperature; if it’s too hot, you’ll quickly fry the outside while the inside is still raw, and if it’s too cold, the food will absorb too much oil, turning soggy and heavy. Ι in general, wait until the temperature of the olive oil reaches 330 F.
  • To absorb any extra oil, place your fried foods on paper towels.
  • Because fried foods soften over time, serve right away.

Frying and the Mediterranean Diet

As everybody knows by now, the Mediterranean diet is considered one of the best (if not the best) diet in terms of longevity and protection from chronic disease. What is frequently overlooked in all of this information is the fact that fried foods are a part of the traditional Mediterranean diet, which has been linked to a longer life span since it was first studied many years ago. These foods were fried in olive oil because canola oil wasn’t readily available in those regions at the time.
According to studies, if fried foods are cooked in fresh olive oil and a Mediterranean diet is followed, moderate consumption of fried foods has no negative effects on heart health.

Can You Use Olive Oil to Fry Chicken?

People adore fried chicken all over the world.

Although there are numerous ways to fry chicken, all of them require some sort of oil.

Therefore, is olive oil suitable for frying chicken?

Olive oil is an excellent choice for frying chicken due to its health advantages.

Not only is olive oil lower in saturated fats than other oils, but it also contains antioxidants and anti-inflammatory properties.

Because extra-virgin olive oil has a higher smoke point than other kinds of olive oil, you should use extra-high-quality olive oil.

Benefits of Using Olive Oil to Fry Chicken

Healthy saturated fats

The monounsaturated fats found in olive oil are excellent for you.

As a result, it can assist in lowering cholesterol levels and reducing the risk of heart disease.

High smoke point

The high smoke point of olive oil makes it ideal for frying chicken.

Lower in calories

Olive oil is a healthier alternative because it has fewer calories than other oils.


Some people prefer the taste of olive oil-fried chicken because it has a more robust flavor.

Contains antioxidants

Antioxidants, which are good for your health, are also abundant in olive oil.

Non-stick oil

Olive oil, in contrast to other oils, won’t cause the skin of the chicken to stick.

This prevents the chicken from sticking to your teeth and makes removing it from the pan easier.

Tips for Frying With Olive Oil

Each time they fry food, chefs aim for perfection.

Here are some tips to help you achieve the best results:

Fresh Olive Oil

Fresh olive oil will give your fried chicken a more intense flavor.

It’s also less likely to burn because it has a lower smoke point.

As a result, it can withstand higher cooking temperatures without smoking.

Check the expiration date and buy your oil from a reputable retailer to make sure it is current.

Additionally, you must keep it in a cool, dark location.

Never Reuse Olive Oil

Although recycling olive oil is common, it is not advised.

Heat causes the breakdown and production of toxic compounds in olive oil.

If you are exposed to these substances over time, it could harm your health.

Additionally, using olive oil again makes your home smell smoky.

It is therefore best to purchase fresh olive oil and properly dispose of used oil.

It can be discarded or utilized in another way, like lubricating a door hinge.

Try Flavored Olive Oil

The flavor of olive oil might not be something you enjoy.

Try flavored olive oils if that’s the case.

Additional flavors, such as garlic or lemon, have been added to these oils.

However, be careful not to overdo it when frying chicken in these oils.

Using too much could make the flavor too strong.

Once you’re satisfied with the flavor, increase the amount gradually.

Avoid Heating the Oil Quickly

The water in the chicken will evaporate if the oil is heated too quickly.

The result will be tough, dry chicken.

To avoid this, heat the olive oil slowly over low heat.

Increase the heat to medium and add the chicken when it reaches the desired temperature.

Don’t Crowd the Pan

The chicken pieces will come into contact with one another if the pan is overcrowded.

This will make it more difficult to get that crispy exterior and prevent them from cooking evenly.

Use a bigger pan or cook the chicken in batches to prevent this.

Take Home Message

The operative word here is moderate, so should you fry? You shouldn’t eat fried food every day, but if you do, make sure it’s fried in olive oil. Fried foods, such as fried calamari, zucchini fritters, and olive oil fries, are occasionally consumed as part of the Mediterranean diet but are typically eaten in small portions and usually as an appetizer. And the frying is frequently a shallow pan fry rather than a deep fry. Likewise, stay away from restaurant fried food. Since they are less expensive, rather than because they are superior, restaurants frequently use other oils for frying.

Can You Fry With Olive Oil Instead of Vegetable Oil?


A healthier alternative to frying with other oils is to use olive oil.

Additionally, it gives your food a more intense flavor.

The only thing to watch out for when using flavored oils is overusing them.

Olive oil also burns less frequently because it has a lower smoke point.

It can withstand higher cooking temperatures without smoking as a result.

Can You Fry With Olive Oil FAQs

Is Frying With Olive Oil Better Than Regular Oil?

Unlike other oils, olive oil is healthier because it’s high in monounsaturated fats.

There is a link between these fats and a decreased risk of heart disease.

Can You Fry Stuff in Olive Oil?

Olive oil can be used for frying, but you must exercise caution.

For instance, stay away from foods that are watery like zucchini because they can cause the oil to splatter.

Does Frying Food With Olive Oil Cause Cancer?

Olive oil doesn’t cause cancer but can produce harmful compounds when heated.

These compounds can be harmful if you’re exposed to them over time.

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