Can you cook with extra virgin olive oil?
For a long time, a misconception has circulated: extra virgin olive oil is too delicate for cooking.
Some people think it loses all its nutritional qualities when heated. Others prefer to reserve it exclusively for dressings, for fear of "wasting" a quality oil.
Yet, scientific research shows a very different reality.
Thanks to its composition, extra virgin olive oil is one of the most stable fats used in cooking.
Why does olive oil withstand cooking so well?
The stability of an oil depends mainly on its composition.
Extra virgin olive oil is naturally rich in monounsaturated fatty acids, particularly oleic acid, which are much more resistant to heat than the polyunsaturated fatty acids found in other vegetable oils.
In addition, it contains polyphenols, natural antioxidants that slow down the oxidation of the oil during cooking.
Discover the role of polyphenols in extra virgin olive oil.
Can you sauté food in it?
Yes.
Extra virgin olive oil is perfectly suited for:
- sautéing vegetables;
- cooking eggs;
- searing poultry;
- preparing fish;
- cooking potatoes;
- making hot sauces.
It also adds a truly aromatic dimension to dishes.
Can you use it in the oven?
Absolutely.
Roasted vegetables, gratins, savory tarts, and baked fish all benefit fully from the flavor qualities of olive oil.
Some examples:
- Mediterranean vegetables;
- squash;
- potatoes;
- poultry;
- whole fish.
A ripe fruity oil is particularly well suited to this type of cooking.
Can you use olive oil in baking?
Yes, and it is an excellent alternative to butter in many recipes.
It adds moisture while developing original aromatic notes.
It is particularly well suited to:
- citrus cakes;
- cakes;
- biscuits;
- brownies;
- certain Mediterranean baked goods.
An oil with a ripe fruity profile is often the most suitable thanks to its roundness.
What happens to polyphenols during cooking?
Some of the polyphenols decrease as the temperature rises.
However, they do not disappear instantly.
The richer an oil is in polyphenols to begin with, the more of its properties it retains during home cooking.
This is why a quality extra virgin oil remains an excellent choice, even when heated.
Can you deep-fry with extra virgin olive oil?
Yes.
Contrary to popular belief, extra virgin olive oil has excellent thermal stability.
It can be used for occasional deep-frying, provided that:
- excessive temperatures are not exceeded;
- it is not reused multiple times;
- food residue is filtered out after cooking.
Experts even consider olive oil one of the best fats for home deep-frying when used correctly.
Should premium oil be reserved exclusively for tasting?
Not necessarily.
A premium oil certainly deserves to be tasted raw to appreciate its full aromatic richness.
But it can also transform a simple recipe by adding depth and elegance.
The main thing is to choose the aromatic profile suited to the dish.
Discover how to choose your olive oil based on what you are cooking.
Which oil to choose based on the cooking method?
For gentle cooking or grilled vegetables:
- Ripe Fruity
To finish a dish just before serving:
- Green Fruity
Many cooks use both:
- one oil for cooking;
- another for the finishing touch.
Casa Montero y Bianchi: two oils, two complementary uses
Our Signature Oils are made exclusively from Manzanilla Cacereña, a variety renowned for its aromatic elegance.
The Ripe Fruity oil perfectly complements gentle cooking and slow-cooked dishes.
The Green Fruity oil, meanwhile, reveals all its freshness when added at the last moment to a salad, fish, or vegetables.
Discover the difference between a green fruity and a ripe fruity oil.
Want to go further?
The best way to understand the influence of an oil on a dish is to compare it.
During our Tasting Experience, you will discover how the same food can reveal completely different flavors depending on the oil used.
Discover our Tasting Experience.
Discover our Signature Oils
Two expressions of Manzanilla Cacereña, for two ways of cooking.
Extra virgin olive oil is not reserved for salads.
Thanks to its richness in monounsaturated fatty acids and natural antioxidants, it withstands everyday cooking very well.
Raw, it reveals its full aromatic range.
In cooking, it adds depth, balance, and character.
Choosing a quality oil is therefore choosing an ingredient capable of accompanying every step of your recipes.
| Misconception | Reality |
|---|
|
You cannot cook with extra virgin olive oil. |
Yes, it is particularly stable thanks to its composition. |
| It immediately loses all its benefits. | No, some of the compounds decrease, but it remains an excellent fat. |
| It should be reserved for salads. | It is also suited for gentle cooking, baking, and even certain types of frying. |
Sources
- International Olive Council (IOC) – Olive Oil and Cooking.
- European Food Information Council (EUFIC) – Stability of olive oil during cooking.
- Harvard T.H. Chan School of Public Health – The Nutrition Source: Olive Oil.
- European Commission – Information on olive oil and the Mediterranean diet.
- Boskou D. (Ed.) – Olive Oil: Chemistry and Technology, academic reference on the thermal stability of olive oils.
