The Only 4 Cooking Oils You Need in Your Kitchen

You only need these four oils in your kitchen if you focus on healthy eating. I often use only two from this list, but I’ve listed four for variety, giving you the option to use all or select 2 or 3 based on your needs.

To keep cooking simple and easy, you really need just two types of oils:

A cooking oil that can stand high heat without becoming toxic.
A light oil – that is perfect for salad dressings or drizzling over food.

The goal is to help you streamline your kitchen using only the best, healthiest oils. I hope you already know that seed and vegetable oils are highly processed and bad for your health. The biggest downside of choosing the wrong cooking oil is increased inflammation in the body. That’s why I stick to just these four and rotate between them:

Cooking Oil Options (High-Heat Cooking & Frying).

1. Avocado Oil

Why you need it:

High in monounsaturated fats and vitamin E
Reduces bad cholesterol (LDL)
Has the highest smoke point of all four oils

Best for:

High-heat cooking (520°F/271°C), including searing, grilling, and roasting
A neutral taste makes it versatile for all kinds of recipes

2. Coconut Oil (Alternative Cooking Oil)

Why you need it:

Contains medium-chain triglycerides (MCTs), which support metabolism and brain function
It has antimicrobial properties that help reduce harmful bacteria.
Stable at high temperatures, making it great for cooking

Best for:

Baking, stir-frying, and sautéing at moderate heat (350°F/177°C)
Works well in almost any dish, sweet or savor
An excellent alternative for dairy-free and vegan recipes

I don’t usually bake, but I use coconut oil when I do.

3. Ghee (Clarified Butter)

Why you need it:

High in fat-soluble vitamins A, D, E, and K
Contains butyrate, which supports gut health
High smoke point (485°F/250°C), making it perfect for cooking
Lactose and casein-free, which makes it easier to digest for many people

Best for:

High-heat cooking, frying, sautéing, roasting, and even baking
Adds deep, rich flavor to dishes

Light Oil Option – (Salad Dressings & Drizzling) I have only one in this category, but it’s very popular.

4. Olive Oil

Why you need it:

Rich in antioxidants and healthy monounsaturated fats
Anti-inflammatory properties
Supports heart health and brain function
Can be used raw for maximum benefits

Best for:

Salad dressings, drizzling over veggies, dips, and low-heat cooking (under 375°F/190°C)
Extra virgin olive oil (EVOO) is best for cold dishes, while light olive oil can handle mild heat.

If your goal is to lose or maintain your body weight, be mindful of the amount you use, as all oils are high in calories. These are healthy fats, so I wouldn’t be concerned about the fat content, but watch calories if you are concerned about weight gain.

These oils cover all your cooking needs. There is no need to clutter your kitchen with unhealthy, processed oils. Choose one cooking and light oil that best fits your cooking style. Ghee or avocado oil is excellent for high-heat cooking, and olive oil is great for dressings and drizzling. Coconut oil is a great alternative when you need extra versatility.

Keep it simple, stay healthy, and cook smarter! Currently, I have olive oil and Ghee in my kitchen.

I buy these in large quantities at Costco or shop from Amazon (links below) to save time.