I’ve put together a complete list of all the cooking fats and oils that are Whole30 compatible, as well as the non compatible ones! Because you might find yourself wondering, “Can I have sunflower oil?” or “Can I have avocado oil?”
Well, this will answer ALL of your questions about oils during Whole30. Be sure to pin or screenshot the infographic at the bottom for easy referencing later!
I know from experience that it can be hard to keep all the Whole30 rules straight, but I want to make it easier for you! That’s why I put together so many Whole30 resources.
This list lays out the oils you can freely consume, the ones you should use in moderation, and the ones you need to avoid during your Whole30.
Whole30 has strict rules that include no grains or legumes, which must be adhered to strictly during a round of Whole30. There are also recommendations, which can be flexible and are only best practices to get the most out of your Whole30. So you must follow the rules to be compatible but you can go against the recommendations
During your Whole30, please keep in mind that there are rules which must be adhered to strictly, and then there are recommendations, which are general guidelines but can be much more flexible.
✅ Whole30 Compatible Oils
These are the oils you should plan to use most during your Whole30, and whenever possible while cooking at home. I like to keep a mix of a few different kinds of cooking oils and fats on hand to use, depending on the recipe.
Compatible oils and cooking fat during Whole30:
- Olive oil. Light olive oil is mild, so it’s fantastic in homemade mayonnaise. Extra virgin olive oil is robust and rich, great for salad dressings and marinades or getting that perfect crispy skin on roasted butterfly chicken.
- Avocado oil. Avocado oil is especially versatile and can be used in everything from homemade salad dressings to marinades to high heat cooking.
- Coconut oil
- Palm oil
- Animal fats like lard, duck fat, and tallow. If you haven’t yet started cooking with animal fats (affiliate link), I highly recommend you start! Duck fat is my personal favorite because it has SO much flavor.
- Ghee or clarified butter. Ghee is made from butter, but it’s been cooked and all the milk solids have been removed. Without the milk solids, the ghee becomes Whole30 compatible!
🆗 Consume in Moderation
When you’re traveling or eating out during your Whole30, the best options aren’t always available, and that’s okay! The team at Whole30 know that real life isn’t perfect, so feel free to consume the oils on this list when you need to. You will still be 100% compliant and on track with your Whole30!
That said, they’re not the best options, and we all want you to get the most out of your round! Just try to limit your consumption at home as you can, but again, if the situation merits using one of these oils, don’t sweat it at all!
Use these oils in moderation during Whole30:
- Canola oil (or rapeseed oil)
- Sunflower oil or high oleic sunflower oil. You’ll often see as an ingredient in salad dressings, even Whole30 Approved Salad Dressings like Tessemae’s! Feel free to buy and enjoy those dressings, just as long as there aren’t other non compatible ingredients included.
- Sesame oil. I personally love the flavor in sesame oil, so I unapologetically choose to use it whenever I make Asian-inspired dishes like my Egg Roll in a Bowl or Foil Wrapped Salmon recipes.
- Grapeseed oil
- Safflower oil
- Cottonseed oil
- Walnut oil
- Macadamia Nut oil
To be clear, these are all compatible for your Whole30. If they were excluded, you’d never be able to eat out at a restaurant, and you’d have a hard time finding a compatible store-bought salad dressing or mayonnaise.
I feel comfortable using these oils as part of my plated fats and condiments or when cooking specific dishes, but I try to do my best to choose from the “always” list for my primary cooking oils.
❌ Non-Compatible Oils
This is the list that includes the cooking fats and oils you should NOT consume during your Whole30. Because dairy, legumes, and grains are not compatible with Whole30, that excludes any oils or cooking fats made using them.
Pin this infographic for easy referencing later: