The Ultimate Paleo Guide to Cooking Oils
In the Paleo world, we’re not scared of fat. Quite the contrary – we embrace healthy fats and encourage liberal consumption. We worship the health giving properties of coconut oil, olive oil and grass fed ghee. At the same time, we understand the danger of rancid seed oils with a scarily high Omega 6 content. All the information about fats can be somewhat confusing – so do you know what oil to use, and when to use it?
Coconut Oil
My personal favourite – and perhaps the all-round king of cooking oils, coconut oil really is a product that no Paleo kitchen is complete without. It’s shelf stable, rich in healthy medium chain triglycerides and doesn’t oxidise easily. It’s perfect for using in baked goods, for frying, for roasting vegetables – or just eating by the spoonful. Many people also use it as a natural moisturiser, hair product or lip balm. It’s also been proven to have antibacterial effects and is excellent for improving your gut health, boosting your immunity and improving your metabolism. If you’d rather not stock up on lots of different oils, coconut oil has to be the first on your list.
Make sure you buy the unrefined ‘extra virgin’ kind – it’s solid at room temperature and liquid at around 24 degrees C (76F). It can be pretty expensive compared to things like olive oil, which is why I buy mine in bulk!
Ghee
Ghee always throws up a bit of confusion for us Paleo folk, not least because it’s a form of dairy and dairy isn’t part of the Paleo framework. Yes, Ghee is clarified butter – but the process that makes it removes the problematic casein and lactose content. If you don't tolerate other forms of dairy, you'll probably still be ok with ghee. I’ve recently started including it in my diet, with excellent results – and it tastes amazing too!
It has a great omega 3 : omega 6 ratio (roughly 1:1) and is rich in vitamins A, D, E and K2. It’s one of the most stable fats for cooking at high temperatures, so is great for frying and roasting. However, it is expensive, and if you can’t buy it grass fed, you’re probably better off without it altogether.
Palm Oil
Similar to coconut oil in that it is shelf stable and rich in healthy saturated fats, palm oil is generally more expensive and harder to find. It also draws about controversy because of its sustainability and the impact palm oil farming is having on Orang-utan populations. If you can find it from a verified, sustainable source, and you can afford it – then use it much as you would in coconut oil (except in baking). If you can’t, stick to the good stuff above.
Olive Oil
Probably the most popular and well known healthy oil – olive oil is one of those that you can enjoy with your conventional wisdom friends without getting into an argument about the health benefits of saturated fats. It stands up fairly well to heat, so makes a decent oil for light pan frying – but it’s much better as a dressing, drizzled liberally onto salads, meats, or used in pesto. You’ll find lots of different flavours and colours of olive oil on the shelves; just make sure you always buy ‘Extra Virgin’ and ideally organic. In my experience, the darker the colour, the tastier it will be.
Animal Fats
Animal fats are much maligned in conventional wisdom, but why so?
Avocado Oil, Walnut Oil and Macadamia Oil
Experiment with these as dressings and enjoy their unique flavours – but don’t attempt to cook with them. They’re not the most heat stable, and besides, they’re expensive so why would you want to? Buy them in dark bottles where possible to minimise oxidation.
Storage Matters: Keeping Your Oils Fresh
Even the healthiest Paleo cooking oils can become harmful if they’re stored incorrectly. Oxidation is a real issue — especially for oils that are sensitive to light, air, or heat. If your olive oil is sitting in a clear bottle by the stove, it’s probably well on its way to rancid. Make sure you always:
- Store oils in dark glass bottles (or stainless steel) away from sunlight
- Keep lids tightly sealed to reduce air exposure
- Avoid storing oils near the oven or other heat sources
- Buy smaller quantities if you don’t use oil quickly — freshness is key
As a general rule, saturated fats like coconut oil, ghee, and tallow are more stable and less prone to oxidation, whereas oils like walnut or macadamia are far more delicate.
What About Smoke Points?
If you’ve ever wondered why some oils are better for high-heat cooking while others are only suited for drizzling, it comes down to their smoke point — the temperature at which oil begins to break down and produce free radicals. Here’s a quick guide for common Paleo oils:
| Oil/Fat | Approx. Smoke Point (°C) | Best Use |
|---|---|---|
| Coconut Oil | 177–232°C | Frying, roasting, baking |
| Ghee | 250°C | High-heat cooking, sautéing |
| Olive Oil (Extra Virgin) | 160–190°C | Dressings, light pan-frying |
| Avocado Oil | 270°C | Grilling, frying, searing |
| Tallow | 200–250°C | Deep frying, roasting |
| Duck Fat | 190°C | Roasting, shallow frying |
Choosing the right oil for the right purpose isn’t just about taste — it’s also about health. When oils are overheated past their smoke point, they degrade, releasing harmful compounds and destroying beneficial nutrients.
Rendered Animal Fats: Rediscovering the Old Ways
While tallow, lard, and duck fat may have fallen out of favour during the low-fat craze of the 80s and 90s, they’re making a comeback in the Paleo community — and for good reason. These traditional fats are:
- Stable at high temperatures
- Rich in flavour
- Loaded with fat-soluble vitamins (especially if grass-fed or pasture-raised)
- Inexpensive to make at home from leftover cuts
If you roast meat regularly, don’t throw away the drippings. Strain and store them in a glass jar in the fridge — they make amazing roast potato fat or can be used in pan-frying savoury dishes. Homemade tallow (from beef) and lard (from pork) are especially good for stir-fries, frying eggs, or crisping up vegetables. Duck fat, in particular, is revered for its unmatched flavour when roasting root vegetables or making confit.
Sourcing Paleo-Friendly Oils
When buying fats and oils, the source is everything. Not all ghee is grass-fed. Not all coconut oil is cold-pressed. Not all olive oil is even real! Look for the following to get the best quality:
- Extra Virgin Olive Oil: Cold-pressed, dark bottle, ideally Australian, Spanish, or Italian with harvest date on label
- Coconut Oil: Organic, cold-pressed, virgin (avoid refined unless deodorised for a specific purpose)
- Ghee: Grass-fed, cultured if possible
- Tallow & Lard: Grass-fed and pasture-raised, ideally homemade from clean animal fat
- Avocado & Macadamia Oils: Cold-pressed, sold in dark glass bottles, no additives
With so many oils diluted or blended with cheaper alternatives, it pays to read labels carefully. If the price seems too good to be true, it probably is.
Flavour First: Cooking Oils as Ingredients
In Paleo cooking, oils aren’t just functional — they’re part of the recipe. Each one brings its own distinct character to a dish. Use ghee to create nutty depth in your scrambled eggs. Roast pumpkin in duck fat for a rich, velvety texture. Drizzle macadamia oil over grilled zucchini for a slightly sweet, Australian bush-tucker edge.
The secret is to match the oil to the mood. Coconut oil adds a tropical twist to curries or baked sweet potatoes, while olive oil is perfect for Mediterranean-style dishes. And if you’re lucky enough to get your hands on homemade tallow? Roast up a big tray of carrots, parsnips, and beets and let the flavour do the talking.
Summary: Choose Wisely, Cook Boldly
Fats are foundational to the Paleo diet — not feared. They provide satiety, help absorb nutrients, and bring essential flavour to our meals. By choosing heat-stable, minimally processed, nutrient-dense oils, you’ll get all the benefits without any of the downsides of modern processed fats.
Still using vegetable oil “just to finish off the bottle”? Do yourself a favour and toss it. Stock your pantry with oils that your great-grandparents would recognise — and your body will thank you.
🥥 What’s your go-to Paleo cooking fat these days? Tried duck fat on roasted cauliflower yet? Let me know what you’re cooking with in the comments below!
