The Best Oils to Use with Stainless Steel Pans

The coated pans that are so popular today promise cooks that their food won’t end up sticking to the surface, even without the use of fats or oils. However, while that may be a tempting prospect, they achieve that nonstick property through the use of “forever chemicals." On the other hand, using quality stainless steel cookware with a minimum of added oils will produce delicious results without risking your family’s health.

Key Takeaways

High smoke point oils are essential for stainless steel cooking.
Using oils that won’t burn at common cooking temperatures ensures better flavor, safer cooking, and a smoother nonstick experience without chemical-coated pans

Choose healthier unsaturated fats and limit saturated or trans fats.
Monounsaturated and polyunsaturated oils like avocado, olive, and sunflower are ideal for regular use, while saturated and trans fats should be used sparingly or avoided.

Stainless steel becomes naturally nonstick with proper heating and minimal oil.
By preheating the pan correctly and selecting the right oil, you can achieve excellent results—no “forever chemical” coatings needed.

Why Does Smoke Point Matter?

The first thing to take into account when choosing oils or fats for cooking on stainless steel is their smoke points. This is an important variable that will have a direct impact on the quality of your cooking experience. In short, you need to use an oil that will not burn or smoke when used at the appropriate temperatures for various cooking methods. Obviously, an oil that burns will impart an off taste to your food, and can even release compounds that may be harmful to your health! The higher the smoke point of an oil, the safer it is to use, no matter what dish you’re preparing.

Saturated vs Unsaturated Fats

However, beyond that, you should also take into account whether an oil is saturated or unsaturated, as this can make a difference between a healthy diet or one that can increase your risk of heart disease.

Saturated fats such as butter, lard, and bacon fat often have an animal origin. Plant-based oils such as coconut oil and palm oil are also saturated fats. These fats can add a delicious taste to a dish, but when used in large amounts, they can increase blood cholesterol levels, so they should be used sparingly.

Unsaturated fats, either monounsaturated or polyunsaturated, are usually found in plants, such as avocado oil, olive oil and seed oils. These oils are much better for your overall health, and are recommended for regular cooking purposes.

Trans fats, such as vegetable shortening or margarine, may be made from monounsaturated oils such as corn oil, but the hydrogenation process that turns them into a solid also transforms them to a saturated fat. They should definitely be avoided!

Smoke Points

Here’s a quick overview of the smoke points of the most common oils and fats used in cooking:

Monounsaturated Fats Smoke Points

Saturated Fats Smoke Points

Polyunsaturated Fats Smoke Points  

Cooking Temperatures

Now, let’s look at the recommended temperatures for the most-used cooking methods:

You should be able to start narrowing down the oils and fats that will be the most versatile choices for your kitchen!

Stainless Steel Cooking Methods

If you’re new to using stainless steel cookware, let’s take a quick look at how to make a stainless steel pan slick without using too much of even the healthiest oil. 

While using nonstick pans may seem the best way to prevent your food from sticking, the “forever chemicals” used to create those nonstick surfaces can affect the long-term health of your family. Making the switch to stainless steel cookware may involve a bit of a learning curve at first, but once you’ve mastered the technique, it’s easy to create delicious meals with a minimum of oil! 

Start by placing your stainless steel pan onto a burner set at medium heat. Then give it a few minutes to heat up before adding anything to the pan. You’ll know it’s ready when water sprinkled onto the surface beads up and bounces around rather than bubbling and evaporating.

Let the pan dry, and then spray or drizzle a small quantity of oil onto the surface. Then add your food and let it naturally release from the surface before flipping it over. You’ll get a perfect sear with a minimum of added fat!

The Best Oils for Stainless Steel Cooking

Avocado Oil

While it is one of the more expensive cooking oils, its high smoke point and neutral taste make this monounsaturated oil a favorite for many cooks. It’s ideal for methods such as searing or roasting.

Peanut Oil

Peanut oil is another monounsaturated, neutral-tasting oil with a high smoke point, so unless there’s an allergy issue, it’s a great choice for frying or searing with stainless steel cookware.

Olive Oil

Olive oil is a classic oil that has been used for thousands of years. Extra virgin has a lower smoke point than light, but both can be used with stainless steel pans over medium heat for frying or sautéing. Be aware, though, that this is not a neutral oil, and is best used in dishes that will benefit from its robust flavor profile, such as Mediterranean cuisine.

Canola Oil

Canola oil contains both polyunsaturated and monounsaturated fats and has a neutral taste and relatively high smoke point. It’s a less expensive option for daily use with stainless steel cookware.

Sunflower Oil

Sunflower oil is polyunsaturated, has a smoke point of 450°, and is rich in vitamin E. It’s a good choice for a basic oil for stainless steel cookware.

Grapeseed Oil

Grapeseed oil is a newer addition to the pantry, although it’s been used in traditional medicine for thousands of years. Recently, however, it’s become a popular cooking oil, as it has a high smoke point, neutral taste, and is a polyunsaturated fat rich in vitamin E. Produced as a byproduct of the wine industry, it’s reasonably priced and can be used for a variety of cooking methods.

Beef Tallow

Beef tallow is a traditional fat that’s been used in cooking for thousands of years, and has become popular with cooks who want to avoid the use of seed oils or GMO products. It’s rendered from cattle, and is, of course, a saturated fat. It adds a rich flavor to fried foods, and because it has a high smoke point of 400°, it can create a crispier coating with significantly less fat absorption, giving you the best of both worlds!

Clarified Butter (Ghee)

While regular butter has a low smoke point, clarified butter doesn’t contain milk solids and can be used up to 485°, so it can be used in almost any cooking method without burning. As it has the rich taste of butter, it can add lots of flavor, but it is still a saturated fat, so should be used sparingly.

Corn Oil

Corn oil is the classic North American cooking oil, and with good reason. Polyunsaturated, with a smoke point of 450°, a neutral taste, and available anywhere at a low price, it’s a reliable performer in the kitchen. 

Oils and Fats to Avoid

Flaxseed Oil

While it has many valuable nutrients, flaxseed oil has a low smoke point, so it’s best saved for adding after a dish is cooked or in a salad dressing.

Walnut Oil

Walnut oil has a delicious taste, but a low smoke point. Use it in salad dressings or drizzled over cooked pasta or vegetables.

Butter

Butter has a low smoke point and is, of course, one of the most notorious saturated fats. Save it to use sparingly as a finishing touch, whether stirred into a sauce or tossed with cooked vegetables before serving.

Coconut Oil

Coconut oil has become a trendy oil in diets such as keto and paleo, but the health benefits of this saturated fat may be overstated, and it has a low smoke point of 350°.

Cooking without Added Fats: 360 Cookware’s Vapor© Technology

Of course, you can use 360’s stainless steel cookware with Vapor© technology to use even less oils for the healthiest meals. Our lids lock on with a simple spin, letting your food steam in a small amount of water to preserve nutrients.

You can achieve delicious results cooking with your stainless steel pans by choosing a high smoke point oil, and employing the simple methods outlined to create a non-stick surface. There’s no need to use trendy nonstick pans coated with forever chemicals!