Cooking with No Seed Oils: Seed Oil Alternatives for a Healthier Kitchen

Many cooking oils, such as canola, sunflower, and soybean oil, come from seeds. These seed oils are common, but they’re often highly processed and may contain additives or preservatives. Some health experts believe eating too much of them could lead to inflammation or other health concerns.

That’s why seed oil-free cooking is gaining popularity. People are choosing seed oil alternatives because they tend to be less processed and have a healthier fat profile.

In this article, you’ll learn more about the benefits of switching to seed oil substitutes and better oil choices for your kitchen.

What are Seed Oils?

Seed oils are oils made by pressing or processing the seeds of certain plants. Some common examples are canola, soybean, sunflower, corn, safflower oil, and grapeseed oil.

You’ll find seed oils in salad dressings, margarine, chips, crackers, frozen meals, sauces, and even baked goods like muffins and cookies. Many restaurants and fast-food places also use seed oils for frying because they’re affordable and can handle high heat.

That means even if you don’t cook with seed oils at home, you’re likely eating them when you eat out or buy processed foods.

What’s Wrong with Seed Oils?

While seed oils are affordable and easy to find, they come with some concerns that are making people think twice about using them. The main issues are heavy processing, the potential for trans fats, a risk of inflammation, and an imbalance between omega-3 and omega-6 fatty acids.

To make seed oils, companies often use high heat and chemical solvents like hexane to extract the oil ❶. After that, the oil is bleached and deodorized to improve its color and smell. These steps can remove nutrients and create unwanted byproducts that aren't great for your body.

Some seed oils may contain trans fats, especially when they’re used in cooking at high temperatures or go through hydrogenation (a process used to make oils more solid and shelf-stable). Even in small amounts, trans fats can raise bad cholesterol levels and increase the risk of heart disease.

Related: Seed Oils: Are They Really Bad for You?

What are Non-Seed Oils?

In contrast to seed oils, non-seed oils are made from fruits, nuts, animal fats, or even algae, not from seeds. These oils are usually less processed, more stable at high heat, and often contain healthier fats. Common examples include olive oil, avocado oil, coconut oil, palm oil, ghee, beef tallow, lard, and algae cooking oil.

Many of these oils are rich in monounsaturated or saturated fats, which are more stable when cooking and less likely to break down into harmful compounds.

For example, olive oil is great for salad dressings and low-to-medium heat cooking. Avocado oil and algae cooking oil have high smoke points, perfect for frying and sautéing. Ghee and tallow are often used in traditional cooking or paleo-style recipes for their flavor and heat stability.

Non-seed oils are also showing up more in packaged foods that focus on clean, whole ingredients.

What are the Benefits of Non-Seed Oils?

More people are turning to non-seed oils not just to avoid seed oils, but because these alternatives often offer better nutrition and are closer to their natural form.

Here are some key reasons why replacing seed oils can be a smart choice:

• Healthier fat profile: Non-seed oils are typically lower in omega-6 fats and offer a healthier balance between omega-3 and omega-6 fatty acids, which helps reduce the risk of inflammation linked to many chronic health issues ❷. They’re also higher in monounsaturated fats, which support heart health and may help improve cholesterol levels.
• Nutritionally superior: Non-seed oils often retain more of their natural vitamins, antioxidants, and phytonutrients because they aren’t heavily refined. For example, extra virgin olive oil and algae cooking oil contain compounds that support brain and heart health, making them more than just a cooking fat.
• Minimal processing: Many non-seed oils are made using gentle methods like cold pressing or expeller pressing, which extract oil without the use of harsh chemicals. These methods help preserve the oil’s natural flavor, nutrients, and healthy fats, unlike the high-heat and solvent-based processes used for most seed oils.
• Few additives and preservatives: Since they’re more stable and less processed, non-seed oils usually don’t need extra chemicals to extend shelf life or improve appearance. This means you’re getting a cleaner product with fewer unwanted ingredients in your food.

Non-Seed Oil List: Seed Oil Alternatives for a Healthier Kitchen

If you’re ready to switch to healthier, less processed fats, there are plenty of alternatives to seed oils you can choose from. Each has its own flavor, cooking use, and nutritional profile, so you can pick the ones that work best for your kitchen and your health goals.

Here’s what to use instead of seed oils:

• Algae Cooking Oil: A newer option on the market, algae cooking oil is rich in monounsaturated fats and has one of the highest smoke points of any cooking oil — up to 535°F. It's also packed with omega-9s and is sustainably made, which makes it a favorite for high-heat cooking and environmentally conscious kitchens.
• Olive Oil: A classic in Mediterranean cooking, olive oil is loved for its heart-healthy fats and antioxidants. However, due to its popularity, some brands are adulterated with cheaper oils like soybean or canola, so it’s important to buy from trusted sources and look for labels like “extra virgin” and third-party tested.
• Avocado Oil: With a mild flavor and high smoke point, avocado oil is great for everything from roasting to salad dressings. Like olive oil, it’s sometimes blended with lower-quality oils, so make sure to choose brands that offer pure, cold-pressed avocado oil with transparent labeling.
• Coconut Oil: Known for its tropical flavor and high saturated fat content, coconut oil is stable at high temperatures and often used in baking, frying, and even skin care. It’s best to choose virgin or unrefined coconut oil for the most natural option.
• Palm Oil: Naturally rich in vitamin E and stable at high heat, palm oil is used in many traditional dishes and packaged goods. Look for sustainably sourced, unrefined red palm oil to avoid environmental concerns linked to deforestation.
• Ghee: Ghee is clarified butter, meaning the milk solids are removed, leaving behind pure butterfat. It’s often used in Indian and paleo-style diets.
• Beef Tallow: Rendered from beef fat, tallow was a staple cooking fat before seed oils became common. It adds a rich, savory flavor to roasted or fried foods.
• Lard: Made from pork fat, lard is another traditional fat used in baking and cooking. Like tallow, it’s free from added chemicals when sourced properly.

Related: Your Complete Seed Oil-Free Grocery List

List of Seed Oils to Avoid

Now that you know the benefits of switching to non-seed oils, it’s helpful to recognize which oils to limit or avoid. These seed oils are commonly found in processed foods, restaurants, and even some “healthy” packaged products:

• Canola oil
• Soybean oil
• Sunflower oil
• Corn oil
• Safflower oil
• Grapeseed oil
• Cottonseed oil
• Rice bran oil
• Sesame oil*
• Flaxseed oil*
• Hemp seed oil
• Pumpkin seed oil

*Note: While sesame and flaxseed oils are sometimes used in small amounts for flavor or nutrition, they are still seed oils and often go through similar processing steps. If you choose to use them, opt for cold-pressed and minimally processed versions.

Related: List of Seed Oils to Avoid

The Bottom Line

If you’re trying to clean up your diet and reduce processed ingredients, cutting back on seed oils is a good place to start. While seed oils are common and convenient, their heavy processing, high omega-6 content, and potential health risks have led many people to look for better options. Luckily, there are plenty of healthy fats you can use instead!

For a versatile, chef-grade option, try algae cooking oil from Algae Cooking Club — it’s clean, heat-stable, and designed for everyday cooking without the downsides of seed oils.

FAQs About Non-Seed Oils

Is palm oil a seed oil?

No. Palm oil made from the fruit of the oil palm tree, not the seed. Because of this, it’s considered a non-seed oil.

What are the benefits of a no seed oil diet?

A no seed oil diet may help reduce inflammation, support heart health, and lower your intake of processed fats and additives. By focusing on natural, minimally processed oils, you’re also more likely to get a better balance of healthy fats like omega-3s and monounsaturated fats.

What’s the best non-seed oil for frying?

One of the best non-seed oils for frying is algae cooking oil, thanks to its extremely high smoke point of 535°F and clean, neutral taste. Other great options include avocado oil, ghee, and beef tallow, all of which are stable at high heat and packed with healthy fats.