Best Keto Oils For Baking: Our Top Picks

The ketogenic diet is a low-carb, high-fat diet. While figuring out what to eat on this diet, it is important to pick oils that add to your daily fat intake in a healthy way. The choice of oil can greatly influence the nutrient balance of meals. It’s about selecting options that align with the principles that make keto effective. The best keto-friendly oils have a good mix of saturated and unsaturated fats, are high in good fats, and have low carbs. Some of the best oils to bake with on a keto diet include coconut oil, olive oil, avocado oil, and animal fats such as butter, ghee, lard, and tallow.

Olive oil

When choosing olive oil, opt for extra virgin olive oil, which is the oil extracted from the first press of the olives and is the least processed and the highest in quality. It has a robust and complex flavor, adding fruity, buttery, and grassy notes to your cooking. However, extra virgin olive oil has a low smoke point, so it is not suitable for high-heat cooking or frying. Instead, use it in dressings, marinades, and keto-friendly snacks, or drizzle it over eggs, meats, and vegetables.

If you want to cook with olive oil, it is best to use it for low-heat cooking methods such as sautéing or baking. It is also a delicious finishing oil that can be drizzled over prepared meals. You can even eat a spoonful of extra virgin olive oil by itself as a tasty and healthy treat!

Avocado oil

One of the main benefits of avocado oil for baking is its ability to increase moistness without affecting the taste of your baked goods. It works well in cakes, quick breads, cupcakes, muffins, and donuts. Avocado oil is also perfect for greasing baking sheets, loaf pans, and cake molds. You can easily swap avocado oil for other oils in your recipes or use it as a dairy-free alternative to butter.

Coconut oil

There are two main types of coconut oil: refined and unrefined. Refined coconut oil is typically odorless and flavourless, making it a good choice for those who don't like the taste of coconuts. It also has a higher smoke point than unrefined coconut oil, making it better suited for high-heat cooking and baking. Unrefined coconut oil, on the other hand, has a distinct coconut aroma and may be slightly healthier due to its gentler processing methods. However, it is not recommended for high-heat cooking as it contains more delicate compounds that are prone to oxidation.

One drawback of coconut oil is its high-calorie content, with 120 calories per tablespoon. Therefore, if you are following the keto diet for weight loss, it is important to consume coconut oil in moderation. Additionally, virgin coconut oil has a mild coconut flavour that may affect the taste of your baked goods, so keep that in mind when choosing which type of coconut oil to use.

In summary, coconut oil is an excellent choice for keto baking due to its high smoke point, versatility, and ketosis-boosting properties. Choose refined coconut oil for flavourless, high-heat baking, and unrefined coconut oil for low-to-medium heat baking with a subtle coconut flavour. Just be mindful of your portion sizes and remember to enjoy it as part of a balanced keto diet.

Sesame oil

Some alternatives to sesame oil for keto baking include avocado oil, coconut oil, extra virgin olive oil, MCT oil, grass-fed butter, high-oleic sunflower oil, and ghee.

Hazelnut oil

La Tourangelle's Roasted Hazelnut Oil is handcrafted in Woodland, California, using traditional French methods to retain flavour, nutrients and health benefits. It is described as bold, aromatic and flavourful, with a medium-high smoke point, making it perfect for sautéing, baking and finishing dishes. The oil can be used in keto-friendly baking, as a substitute for walnuts and pine nuts in homemade pesto, or as a marinade, salad dressing or sauce.

Oregon Orchard's Extra Virgin Hazelnut Oil is another option, with a smoke point of 430°F, making it perfect for baking, braising or drizzling on a salad. It is also keto-friendly, non-GMO and plant-based.

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