The 6 Best Oils for Stainless Steel Cooking & High Heat

Finding the right oil when you cook with stainless steel can be the difference between a perfectly seared steak and a frustrating cleanup. 

At Caraway , we know that mastering the surface of the pan starts with choosing the right cooking oil. Whether you're aiming for high-heat searing or a gentle sauté, understanding which oils perform best at different temperatures is key. 

In this guide, we’ll dive into the best oils for stainless steel cooking, helping you avoid sticking, achieve the perfect sear, and make sure your meals turn out just right—even on low heat.

What Are Smoke Points?

Smoke points are the temperatures at which oils or fats start to smoke and break down. This matters because when oil smokes, it’s beginning to lose its integrity, potentially altering the flavor of your food and releasing unwanted compounds . 

Knowing the smoke point of your cooking oil helps you:

• Keep Flavors Intact: Avoid that burnt or bitter taste that can result from overheated oil.

• Cook Safely: Prevent excessive smoking that can set off alarms or create fire hazards.

• Choose the Right Oil: Match your oil to the cooking method to avoid degradation and unwanted side effects (think warping).

In short, being aware of smoke points helps you cook confidently and achieve better results.

What Are the Best Oils for Stainless Steel Cooking?

You’ve now got the down-low on smoke points, but which oils work best when you’re cooking with stainless steel? The right oil can make all the difference , ensuring your food cooks evenly and tastes great while also protecting your pan’s surface. 

Here’s a quick rundown of the best oils to use with your stainless steel cookware:

1. Peanut Oil

Due to its high smoke point, peanut oil is a top choice for high-heat cooking. It’s perfect for stir-frying, sautéing, and searing, offering a neutral flavor that won’t overpower your dishes.

2. Grapeseed Oil

Grapeseed oil has a relatively high smoke point, making it suitable for medium to high-heat cooking. It’s also a good option if you’re looking for a mild-flavored oil that lets your ingredients shine.

3. Vegetable Oil

Versatile and budget-friendly, vegetable oil has a decent smoke point that works well for various cooking techniques, from frying to sautéing. It’s a reliable choice for everyday use.

4. Canola Oil

Canola oil is another excellent option with a high smoke point, ideal for frying, baking, and roasting. Its light flavor and affordability make it a kitchen staple. However, keep in mind that it is not considered to be a healthy oil to cook with regularly. 

5. Avocado Oil

With one of the highest smoke points among cooking oils, avocado oil is perfect for searing and frying at high temperatures. Plus, it’s packed with healthy fats, making it a win for both your food and your health.

6. Sunflower Oil

Sunflower oil is another solid option for high-heat cooking. It’s light, neutral, and has a high smoke point, making it suitable for everything from frying to sautéing.

What Are Oils To Avoid for High-Heat Cooking?

When it comes to high-heat cooking with stainless steel cookware , not all oils are created equal. Some oils can break down quickly at high temperatures, leading to unpleasant flavors, smoking, and even damaging your pan. 

Here are a few oils you’ll generally want to avoid when turning up the heat:

Olive Oil

While olive oil is a staple in many kitchens, it’s not the best choice for high-heat cooking. Its relatively low smoke point means it can start to burn quickly, leading to a bitter taste and potential residue buildup on your stainless steel pan.

Coconut Oil

Coconut oil, though popular for its flavor and health benefits , has a lower smoke point compared to other cooking oils. This makes it less ideal for high-temperature techniques like searing or stir-frying, as it can start to smoke and degrade quickly.

Butter and Margarine

Butter and margarine are delicious for adding flavor, but they’re not suited for high-heat cooking. Their low smoke points mean they can burn easily, leaving behind a sticky residue that can be tough to clean off your pan. 

It’s best to save these fats for low to medium-heat cooking or add them at the end of the cooking process for flavor.

What Are Other Tips for Cooking With Stainless Steel?

Cooking with stainless steel cookware can elevate your culinary skills, but it does come with a few nuances that are worth mastering. 

Whether you’re working with a stainless steel pan or a stainless steel skille t, these tips will help you get the most out of your cookware, ensuring your dishes turn out perfectly every time.

Preheating

Start by preheating your stainless steel pan over medium heat. This step is crucial because it helps create an even cooking surface that minimizes food sticking. 

A well-preheated pan is key to achieving that perfect sear on meats or sautéing vegetables without them sticking to the bottom of the pan. You’ll know your pan is ready when you can add a few drops of water, and they sizzle and evaporate quickly.

Adding the Oil

Once your pan is preheated, it’s time to add your cooking oil. Oils like grapeseed, canola, or peanut oil, which have a high smoke point, are ideal for stainless steel cookware. 

Pour in a thin layer of oil and let it heat until it shimmers. This step helps create a temporary non-stick surface, preventing your food from sticking to the pan.

Cooking Your Food

When your oil is hot, it’s time to add your food. Whether you’re using a stainless steel frying pan for searing a hearty steak or a dutch oven for slow braising, place your ingredients into the hot pan and let them cook without moving them around too much. 

Allowing the food to develop a sear before turning or stirring helps prevent sticking and ensures even cooking.

Deglazing

After cooking, you might notice some food bits stuck to the bottom of the pan. This is where deglazing comes in. 

While your pan is still hot, pour in a splash of warm water, stock, or wine, and use a silicone spatula to scrape up the browned bits. This technique makes cleaning easier and creates a delicious base for sauces.

The Bottom Line

And there you have it—the best oils for cooking with stainless steel at high heat! Whether you're a seasoned chef or a home cook, knowing the right oils to use can make all the difference in your kitchen. 

At Caraway , we’re all about making cooking both enjoyable and healthy. Our non-toxic cookware , including versatile options like stainless steel, non-stick ceramic, and enameled cast iron, are designed to help you achieve great results on any stovetop. From sautéing to searing, our cookware is built to handle the heat and keep your food tasting its best. 

Ready to elevate your kitchen game? Check out our collection and find the perfect pan for every recipe.

Sources:
What's a Smoke Point and Why Does it Matter? | Serious Eats
Cooking Oils and Smoke Points: What to Know and How to Choose the Right Cooking Oil | MasterClass  
Coconut Oil | Harvard T.H. Chan
Grape Seed Oil Compounds: Biological and Chemical Actions for Health | PMC