Clarified butter adds such a rich flavor to many dishes, it is hard to imagine them without it. But what to do when you need a ghee substitute? Whether it is for dietary reasons or to try something new, I have many great alternatives to keep your recipes just as tasty!
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🥜 In a Nutshell
- Explore popular alternatives to ghee, like olive oil, avocado oil, and plant-based butters. Each offers unique benefits for various dietary needs and cooking styles.
- Learn how to replicate ghee’s rich, nutty flavor using common ingredients like butter and find out which substitutes work best for high-heat cooking or baking.
- See how these ghee substitutes can be incorporated into traditional Indian dishes, adding their own unique twists while preserving the essence of the recipe.
Ghee, or ghrita, is a type of clarified butter rooted in ancient India. As Madhur Jaffrey calls it "the essence of Indian cooking," adding richness and depth to dishes.
You may have seen variations like Desi Ghee and A2 Ghee, each with unique traits. Desi Ghee is often made from the milk of local Indian cow breeds, while A2 Ghee comes from cows producing the A2 beta-casein protein, which some folks find easier to digest.
Ghee’s nutty flavor and high smoke point make it ideal for dal tadka, biryani, and curries. But sometimes, you might need a substitute—whether due to lactose intolerance, a dairy-free diet, or just wanting to try something different.
When I first started experimenting with ghee substitutes, it was out of necessity—I couldn’t always find ghee in my local store, and I needed a quick alternative for my go-to curry recipe. Over time, I discovered not all substitutes work the same way, and I’m here to share the best ones that have saved my dishes time and time again.
📜 The List of 7 Best Substitutes For Ghee
1. Virgin Coconut Oil
Coconut oil is extracted from mature coconuts and has a mild coconut flavor. While coconut oil adds richness to curries and baked goods, its lower smoke point means it's not ideal for high-heat frying, as it may burn and impart an off-flavor.
When I first tried it, I was hesitant about the strong coconut taste, but when used in moderation, it actually enhances the overall richness—especially in Indian dishes.
Although coconut oil contains about 40% more saturated fat than ghee, it also has lauric acid, which, according to the Harvard T.H. Chan School of Public Health, might help raise 'good' cholesterol levels.
Short-term studies show that while coconut oil increases both total and LDL cholesterol, it does so similarly to butter, making it a less harmful option when used in moderation.
2. Olive Oil
Olive oil is a heart-healthy substitute known for its monounsaturated fats that can lower bad cholesterol. This can help reduce the risk of heart disease and stroke, according to the American Heart Association. Plus, as Yotam Ottolenghi points out, using extra virgin olive oil in cooking can add layers of flavor to your dishes, even if it means sacrificing a bit of that perfect high-heat performance.
It has a moderate smoke point and resistance to going rancid during cooking; as noted by Healthline, olive oil is a versatile option in the kitchen.
Its distinct flavor, which can range from fruity to peppery, enhances many dishes, especially Mediterranean salads. That said, its strong taste might not be ideal for delicate dishes or high-heat frying.
3. Avocado Oil
Avocado oil is a standout choice, particularly for cooking at high temperatures, thanks to its high smoke point of around 520°F, as reported by NBC News. Though avocado oil is perfect for high-heat cooking, its mild flavor may not always offer the richness and depth that ghee provides in traditional Indian or Middle Eastern dishes.
This oil is perfect for grilling, roasting, or frying, where you need an oil that won’t break down under heat. The only downside might be its price, which tends to be higher than more common options like olive oil or vegetable oil, but its versatility and health benefits can make it worth the cost.
4. Sunflower Oil
Sunflower oil is a plant-based option made from sunflower seeds. With a high smoke point between 440°F and 475°F, it’s excellent for frying, roasting, stir-frying, and sautéing.
In a study from ScienceDirect, sunflower oil was used in making halwa and showed no significant difference in taste compared to ghee. Most participants in blind taste tests couldn't tell the difference, which suggests it’s a reliable alternative.
However, sunflower oil is rich in omega-6 fatty acids, which are essential but can cause inflammation if consumed in large amounts, as noted by Healthline. Additionally, when heated to very high temperatures, it may release harmful compounds, so it’s best used for cooking at moderate heat.
5. Plant-Based Butters
If you're avoiding animal products, plant-based butters, also known as vegan butter, are a great option. Unlike margarine, which can sometimes contain dairy, these butters are completely dairy-free.
According to Eat This, plant-based butters tend to have less saturated fat than ghee and are free of cholesterol. They’re typically made from oils like coconut, soybean, and olive, which contain healthier fats.
However, they tend to be more expensive and, as MedicineNet points out, may contain artificial additives due to processing. These butters can be used in baking or as a spread, offering a creamy texture without the dairy.
6. Regular Butter
Butter is a common and cost-effective substitute for ghee, offering a similar flavor with minor differences in texture. As Healthline points out, both butter and ghee are almost entirely fat, but ghee has slightly more beneficial fats. Chef Julia Child once said, “With enough butter, anything is good,” highlighting the richness that butter brings to dishes.
The Guardian notes that butter, made from churned cream, has a lower smoke point (around 300°F - 350°F), making it ideal for sautéing and baking but less suited for high-heat frying. The milk solids in butter can burn at high temperatures, so it’s best to use it for moderate-heat cooking or combine it with a bit of oil for frying.
To replicate ghee’s nutty flavor, similar to what you achieve with homemade ghee, you can brown the butter slightly (a process called "beurre noisette"), which adds a delicious depth to your dishes. Just be careful not to burn it, as that can make it bitter.
7. Margarine
Margarine is another option, made mainly from vegetable oils. It’s designed to mimic the texture of butter and can be used similarly in spreading or baking.
Margarine has a neutral flavor, which is useful in recipes where you don’t want the fat to overpower other ingredients. With a smoke point between 410°F and 430°F, it’s a good choice for cooking at higher temperatures.
According to Eat This, margarine generally has less saturated fat than ghee. However, it’s important to choose margarine without trans fats, which were more common in the past. Today, many brands use healthier oils like olive or canola, making margarine a better choice for heart health.
🙋♀️ People Also Ask [FAQs]
Can I mix different ghee substitutes in a recipe?
Yes, mixing ghee substitutes can balance flavors and improve cooking results. For example, blending butter with avocado oil prevents burning while keeping butter’s richness. This is especially helpful for high-heat cooking like sautéing. I often combine olive oil and butter when roasting vegetables for a crispy texture and rich flavor.
Can I use these substitutes in traditional Indian dishes that typically use ghee?
Yes, though the flavors will differ. For high-heat cooking or frying spices, avocado or sunflower oil work well. When ghee’s nutty flavor is key, like in dal or sweets, browning butter (beurre noisette) can replicate it. Plant-based butters are also great for baking or making sweets like halwa.
How do I adjust recipes when using these substitutes?
When replacing ghee with oil, use slightly less—about ¾ cup of oil for every 1 cup of ghee, as oil is more liquid. For butter, use a 1:1 ratio, but remember butter contains water, which may affect texture, especially in baking. Adding a tablespoon of flour can help balance the moisture difference.
Are there any health concerns with using margarine as a substitute for ghee?
Yes. While modern margarine is usually free of trans fats, some brands may still contain unhealthy additives or hydrogenated oils. It's best to choose margarine made with natural oils like olive or canola. Avoid brands listing partially hydrogenated oils, as they can increase the risk of heart disease. Always check ingredients for healthier options, especially if you're concerned about cholesterol or heart health.
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