High-Temperature Searing
Searing a steak or a chicken breast at high heat is a favorite move in many kitchens, but olive oil isn’t the hero here. Extra virgin olive oil has a smoke point of around 375°F (190°C), and it starts to break down quickly once you hit that threshold. Once the oil smokes, not only does it lose its fruity, peppery flavor, but it also develops potentially harmful compounds. The Journal of Culinary Science published a study in 2024 showing that people often use olive oil for searing, unaware that its nutrients and taste vanish under high heat. Chefs recommend reaching for avocado oil instead, thanks to its smoke point of over 500°F (260°C). That way, you get a perfect sear without bitter, burnt flavors or unhealthy byproducts. It’s tempting to stick with olive oil for everything, but for searing, it’s best to save that bottle for gentler tasks.
Baking at High Temperatures
Swapping butter for olive oil in baking sounds wholesome, but when your oven’s cranked up, olive oil doesn’t hold up well. Bread, pizza, and other baked goods often need temperatures above 400°F (204°C), which is above olive oil’s smoke point. In a 2025 survey, 68% of professional chefs admitted they avoid olive oil for high-heat baking, favoring oils that can take the heat, like grapeseed or even light olive oil, which is refined and more stable. Using regular olive oil at such temperatures can make your baked goods taste odd and strip the oil of its healthy fats and antioxidants. Instead, reserve your high-quality extra virgin olive oil for recipes that bake at lower temperatures or for finishing touches after baking. Baking enthusiasts who insist on using olive oil for everything might be shocked at the difference this simple switch can make in both flavor and texture.
Deep Frying
Many cooks, inspired by Mediterranean cuisine, think olive oil is the secret to perfect deep-fried dishes. The reality is, olive oil’s lower smoke point and higher price make it a poor choice for deep frying. According to a 2024 report from the International Olive Council, olive oil begins to degrade quickly in the intense heat of a deep fryer, creating off-flavors and reducing the oil’s health benefits. Peanut oil and canola oil are the go-tos for deep frying for a reason—they’re affordable, neutral-tasting, and can handle temperatures upwards of 450°F (232°C). Not only will your food taste better, but you’ll also avoid the disappointment of burned, bitter results. Deep frying with olive oil might sound luxurious, but the science says it’s a waste, both for your wallet and your dinner.
Cooking Eggs
There’s nothing like the sizzle of eggs hitting a hot pan, but using olive oil at high heat for eggs is a recipe for disappointment. While olive oil imparts a wonderful flavor, it’s easy to overshoot the temperature, especially since eggs cook best around 250°F (121°C). A 2025 Culinary Institute of America study found that butter and ghee produce a creamier, more consistent texture for eggs, with less chance of burning or bitterness. Olive oil, when overheated, lends a scorched aftertaste no one wants in their breakfast. If you love the richness of olive oil, try drizzling it over softly scrambled eggs or an omelet after it leaves the heat. That way, you preserve its delicate flavors and health benefits without risking a burnt breakfast.
Salad Dressings with Heat
Warm salad dressings might sound cozy, but heating olive oil is a fast way to lose the very qualities that make it special. Olive oil’s antioxidants and polyphenols, which provide its sought-after health benefits, break down when exposed to heat. A 2024 article emphasized that these nutrients are best preserved when olive oil is used at room temperature. Mixing olive oil with vinegar or lemon juice for a cold vinaigrette keeps its flavors bright and its health benefits intact. Warming the oil not only dulls its taste but can also create unwanted bitterness. For a salad that truly shines, skip the stove and whisk up your dressing cold. The difference is surprisingly noticeable, and your body—and taste buds—will thank you.
Marinating Meats
Marinating meats in olive oil seems like a no-brainer, but using it as the main ingredient can actually backfire. Olive oil forms a barrier on the surface of meat, preventing other marinade ingredients, especially acids like lemon juice or vinegar, from penetrating deeply. A 2025 Journal of Food Science study confirmed that the most flavorful and tender results come from combining olive oil with acidic components, not relying on oil alone. Acids help break down muscle fibers, allowing flavors to infuse and the meat to tenderize. Olive oil shines best as a finishing drizzle or when blended with herbs and acids in balance. So next time you’re prepping a marinade, let olive oil play a supporting role—not the star.
Reusing Olive Oil
Reusing olive oil after frying or sautéing is a habit many home cooks fall into, but it’s a risky one. Each cycle of heating changes the oil’s chemical structure, increasing the formation of harmful compounds and free radicals. The Food Safety Authority’s 2024 report warned that reused cooking oils can contribute to oxidative stress and inflammation in the body—a health risk worth avoiding. Besides, reused olive oil develops off-flavors and can ruin the taste of your next meal. Fresh oil ensures a clean, pleasant flavor and keeps your dishes free from unwanted residues. If you’ve been tempted to save a few bucks by reusing your olive oil, consider the trade-off in taste and health before you pour it back into the pan.
