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.
Trending Products
HAHE Yoga Mat Thick (8MM,1/3″), Eco-Friendly POE Non Slip Yoga Mat, High Rebound & Shock Absorption, Anti-Tear & Sweat-Resistant for Yoga, Fitness, Home, Workouts, Large Pilates Mats 72″x24″ with Carrying Strap
$44.99 Buy product
CZZGSM Set of 6 Glass Flour and Sugar jars with 132 Kitchen Pantry Labels – Thicken Large Glass Storage containers with Airtight Bamboo Lid – Glass Rice Canisters for Salt Coffee(100OZ/54OZ/27OZ)
$39.99 Buy product
78oz – 3 Pack Square Glass Jars with Airtight Lid, Wide Mouth Mason Jars with Clamp Lids, Air Tight Glass Canisters, Best Food Storage Containers for Flour, Sugar, Cereal, Pasta, Rice, Coffee, Spice
$27.98 Buy product
Gaiam Dry-Grip Yoga Mat – 5mm Thick Non-Slip Exercise & Fitness Mat for Standard or Hot Yoga, Pilates and Floor Workouts – Cushioned Support, Non-Slip Coat – 68 x 24 Inches
Original price was: $39.77.$37.49Current price is: $37.49. Buy product
Tribe Lifting Fabric Resistance Bands for Legs – Workout Bands Resistance Bands for Men and Women – Booty Bands for Working Out – Exercise Bands Resistance Bands Set – Elastic Bands for Exercise
Original price was: $29.97.$19.97Current price is: $19.97. Buy product
Sports Research Organic Collagen Peptides – Hydrolyzed Type I & III Collagen Protein Powder Made Sustainably from Grass-Fed Cows – Unflavored – 30 Servings
Original price was: $39.95.$32.95Current price is: $32.95. Buy product
Blender Professional Countertop Blender, 2200W High Speed Smoothie Blender for Shakes and Smoothies, commercial blender with Timer, 68OZ BPA-Free Tritan Jar, Smoothie Maker BATEERUN 8 Blades
$89.99 Buy product
