Let me give it to you straight—if you’re cooking at high heat, not all oils are created equal. Some will hold up beautifully, while others will break down, smoke, and even become harmful. So if you’re stir-frying, searing, roasting, or deep-frying, you need an oil with a high smoke point and stable fat profile.
After years of experimenting in my own kitchen—burned dinners, smoking skillets, and all—I’ve narrowed down my top choices. And yes, I’ve learned the hard way that olive oil, while healthy, is not always your best friend for high-temp cooking.
So what’s the best oil for high-heat cooking?
Avocado oil is my go-to. It has a super high smoke point (about 520°F / 270°C), a neutral flavor, and a great nutritional profile. But depending on your needs (flavor, cost, or dietary goals), there are other strong contenders too.
1. Avocado Oil
Avocado oil is what I reach for 90% of the time when I’m cooking over 400°F. With its sky-high smoke point, it simply doesn’t break down under heat like other oils. That means no smoke, weird taste, or harmful byproducts in your food.
Beyond that, it’s also incredibly healthy. Avocado oil is rich in monounsaturated fats, particularly oleic acid, which is great for heart health and inflammation. It also contains vitamin E and other antioxidants, which can help reduce oxidative stress in the body.
When I’m roasting veggies at 450°F, or reverse-searing a steak in a blazing hot cast iron skillet, this is my go-to. I’ve also used it for deep-frying with great results—it doesn’t foam or darken like other oils. Plus, it has a clean, neutral flavor that never competes with your seasoning.
Yes, it’s a little pricier, but you can often find it in bulk at Costco or online.
2. Ghee
View this post on Instagram
Ghee is butter, but better for cooking. It’s made by slowly simmering butter to remove the milk solids and water, leaving behind pure golden fat. This process gives ghee a much higher smoke point than regular butter, making it safe for high-heat cooking.
What I love about ghee is the flavor. It adds this warm, nutty, slightly caramelized richness that plain oil can’t touch. When I want food to taste like someone’s grandma made it, I cook it in ghee.
I use ghee a lot when I’m pan-frying eggs (they get these crispy, buttery edges), or making sautéed mushrooms, garlic spinach, or anything with curry spices. It’s also perfect for browning chicken thighs or toasting rice before adding broth for pilaf.
Ghee is also lactose- and casein-free, which means many people with dairy sensitivities can tolerate it. Plus, it contains butyrate, a short-chain fatty acid linked to improved gut health.
3. Refined Coconut Oil
Now let’s talk coconut oil—but only refined coconut oil. Virgin coconut oil has a lower smoke point and is better for no-heat or low-heat uses. Refined coconut oil, however, is filtered and processed to remove much of the coconut scent and raise the smoke point.
It’s mostly made up of saturated fats, which makes it extremely stable under high temperatures. I know saturated fats get a bad rap, but when it comes to resisting oxidation under heat, they’re rockstars. That’s why refined coconut oil is a solid (literally and figuratively) option.
I use it when I’m making Thai-style stir-fries, crispy chickpeas, or even when I want to fry plantains. The refined version won’t give everything a coconut flavor, so you can use it more flexibly than you might think. I’ve even used it in baking—like when making high-heat granola.
It solidifies at room temperature, so if you’re measuring it, warm it a bit first.
4. High-Oleic Sunflower Oil
You’ve probably seen sunflower oil on labels and thought, “meh, basic.” But not all sunflower oil is the same. High-oleic sunflower oil is bred to be higher in monounsaturated fat, making it much more stable at high temperatures than traditional sunflower oil (which is higher in polyunsaturated fat and breaks down quickly).
It’s affordable, widely available, and has a very neutral flavor—perfect for cooking big batches of food without spending a fortune.
I use it when I’m roasting trays of vegetables for meal prep, or when I’m frying something that will soak up a lot of oil—like eggplant or fritters. It’s also a good option if you’re cooking for people who are picky about “tasting the oil.”
5. Peanut Oil
@tastemade How often do use peanut oil when cooking? #learnontiktok #tiktokpartner #easymeals ♬ original sound – Tastemade
Peanut oil was made for high-heat frying. It has a strong smoke point, doesn’t break down easily, and adds just a whisper of nutty flavor that complements savory dishes beautifully. It’s also more affordable than avocado oil for deep-frying large quantities.
Whenever I fry anything—whether it’s sweet potato fries, crispy chicken tenders, or onion rings—I reach for peanut oil. I also love it for wok cooking because it heats up quickly and helps food get that amazing charred edge.
Obviously, peanut oil is a no-go if anyone around has a peanut allergy. For deep-frying in those cases, avocado or high-oleic oils are safer bets.
6. Refined Olive Oil
It’s a complete myth that you can’t cook with olive oil.
I even cook with it over high heat— roasting, sauteing, pan frying, even deep frying occasionally.
As long as you’re buying high-quality extra virgin olive oil, it’s completely safe and also delicious.
Good quality… pic.twitter.com/bHTGiokWze
— Myles Snider (@myles_snider) August 29, 2023
Olive oil is one of the most misunderstood oils in the high-heat conversation. Extra virgin olive oil (EVOO) is great for low-heat or cold uses—think salad dressings or drizzling. But for cooking, you need refined olive oil, which has had impurities removed and has a much higher smoke point.
It still gives you some of that signature olive taste, but it’s subtle enough that it won’t overpower your dish. Plus, you still get a decent dose of heart-healthy monounsaturated fats.
I’ll use it to quickly sauté greens, brown onions, or roast potatoes at medium-high heat. I also like using it to finish pasta when I don’t want a full EVOO flavor but still want something lighter than butter.
Oils I Avoid for High-Heat Cooking
Here’s a quick list of oils that sound healthy or fancy—but just don’t work well at high temps:
These oils are still great in your kitchen—just not for searing or frying.
Which Oil for What?
Cooking Method
Recommended Oils
Why These Oils Work
High-Heat Roasting (425°F+)
Avocado Oil, High-Oleic Sunflower, Refined Coconut
These oils have high smoke points and neutral flavors, perfect for getting a golden roast on veggies, potatoes, and proteins without burning or bitterness.
Searing Meats (Cast Iron/Grill)
Avocado Oil, Ghee, Refined Peanut Oil
Searing needs extreme heat. Avocado oil and ghee don’t smoke easily and give a great crust. Ghee adds flavor; peanut oil adds a light nuttiness.
Deep Frying (350–375°F)
Peanut Oil, Refined Avocado Oil, High-Oleic Sunflower
Deep frying needs oils that stay stable for long cook times and multiple batches. These oils maintain integrity and won’t make your food greasy or bitter.
Wok Cooking/Stir-Frying
Peanut Oil, Refined Coconut Oil, Rice Bran Oil
These oils heat fast, won’t burn easily, and coat ingredients well. Perfect for high-speed wok cooking and crisp results without overpowering flavors.
Light Sautéing (Medium Heat)
Refined Olive Oil, Ghee, Avocado Oil
These oils are good for quick-cooking onions, garlic, leafy greens, and delicate proteins. They don’t overwhelm the dish and offer subtle richness.
Grilling (BBQ, Outdoor)
Avocado Oil, Ghee (brushed), Grapeseed Oil
Avocado and grapeseed oil handle the grill’s intense flames. Ghee works great for basting or coating meat to add richness and prevent sticking.
Pan-Frying (Shallow Fry)
Refined Coconut Oil, Peanut Oil, Ghee
These are stable and help create that crispy edge on things like eggs, pancakes, fritters, or cutlets. Ghee gives the best golden-brown color.
Oven-Baking at High Heat
Avocado Oil, Refined Olive Oil
For baking things like homemade granola, roasted nuts, or savory pastries, these oils keep their stability and don’t impart unwanted taste.
Popcorn or Snack Foods
Coconut Oil, Ghee, Avocado Oil
Ghee and coconut oil bring amazing flavor to popcorn, while avocado oil is a healthier, neutral alternative for DIY snack mixes or roasted seeds.
Egg Dishes (Scrambled/Fried)
Ghee, Refined Olive Oil, Avocado Oil
Eggs cook fast and can burn easily in the wrong oil. Ghee adds flavor and helps with even cooking; refined oils won’t smoke like butter or EVOO would.
Meal Prep in Bulk
High-Oleic Sunflower, Avocado Oil
Affordable, neutral, and stable—these oils are perfect when you’re cooking large portions for the week and want consistency, flavor neutrality, and shelf life.
Final Thoughts
After years of experimenting with different oils, I’ve learned it’s not just about “healthy” vs. “unhealthy”—it’s about using the right oil for the job. High-heat cooking demands stability, and if you’re using delicate oils at 450°F, you’re not just ruining flavor—you might be creating harmful compounds.
Stick with oils that are refined, heat-stable, and suited to your cooking style. For me, it’s usually avocado oil, ghee, or peanut oil. But depending on your taste preferences and budget, there’s room to play.
Keep a few options in your pantry, and you’ll always have the right one ready when the heat is on.