Pumpkin seed oil is one of the healthiest oil varieties out there because it helps reduce high blood pressure and lower cholesterol. In addition, pumpkin seed oil has a viscous texture and is oilier. The oil is known for its strong flavor and nutty tones. For the most part, it has a nutty and rich flavor, which is why it’s used for cooking. It makes a great addition to marinades and salad dressings. Also, pumpkin seed oil can be drizzled over cooked recipes. However, if you need a substitute, we are sharing some options!
Pumpkin Seed Oil Substitute
- Grapeseed Oil
Grapeseed oil can be used as a substitute for pumpkin seed oil because of the similar flavor and a higher smoking point. For this purpose, it can be used in baked meals, lasagna, pasta, stews, soups, and salads. In addition, it makes a great addition to cooking recipes as well as cold recipes. It has a lower calorie count, which is why you can replace it.
- Sunflower Oil
If you want to use sunflower oil in place of pumpkin seed oil, it’s recommended that you use it in cooked recipes. It has a higher heat resistance, which is why it can be used in any form of a recipe. However, you won’t find its flavor very rich – it has a nutty, neutral, and earthy flavor. In addition to cooking recipes, you can use sunflower oil in preparing the seasonings.
- Canola Oil
It’s a great replacement for pumpkin seed oil because it has a neutral flavor and complements a variety of recipes. It has a golden appearance, which goes well with different types of food. In addition, it’s extremely convenient to the season. The best thing about canola oil is that it’s readily available in grocery stores and can be used in any cooking recipe. In addition, the neutral flavor means that it doesn’t add too much flavor to the recipe.
- Olive Oil
If you want to replace pumpkin seed oil with olive oil, it can be used in cooking recipes and salads. This oil is popular for higher heat tolerance, but it still reaches high temperatures quicker as compared to other types of oil. There is a wide variety of olive oil available in the market, but it’s recommended that you use extra virgin olive oil. In addition, the olive oil is available in various flavors, so choose a flavor according to the recipe’s base flavor. As far as regular olive oil is concerned, it’s perfect for appetizers and Italian dishes.
- Avocado Oil
One can use avocado oil as a replacement for pumpkin seed oil in the majority of recipes, but you must remember that avocado oil has a stronger flavor. For this reason, it’s recommended that you use it in smaller quantities to make sure it doesn’t alter the food’s flavor. As far as the application is concerned, avocado oil can be used as a flavoring as well as in cooking recipes, so it goes well with various dishes.
- Walnut Oil
Walnut oil can be used to replace pumpkin seed oil in cold recipes. However, you need to remember that it has a nutty flavor, so it’s recommended that you add less. In case you use walnut oil in cooked recipes, it will create a bitter flavor, which is why it’s not recommended for baked recipes and stir-fries. However, it makes a great addition to marinades and salad dressing.
- Roasted Pumpkin Seeds
This is obviously a non-oil replacement for pumpkin seed oil, but it helps enhance the flavor of the recipe. You can add roasted pumpkin seeds to the dishes – it’s recommended that you add roasted pumpkin seeds on top of the food to add a similar flavor without creating an oily texture. On the other hand, if you want some oily texture, add a few teaspoons of canola oil as it has a neutral flavor and won’t cover the pumpkin seed’s flavor.
- Perilla Oil
In case you want to add a nutty flavor to the recipe but cannot use pumpkin seed oil, you can opt for Perilla oil. It can be used for frying but makes a great addition to salad seasoning as well. However, it might be challenging to find in the supermarkets, but you can visit the Asian grocery stores for that!