Sautéing is one of the most essential cooking techniques, allowing you to quickly cook ingredients while enhancing their natural flavors. But did you know that the type of oil you use—and how you use it—can make all the difference?
Olive oil is a fantastic choice for sautéing, but using it correctly is key to getting the best results. In this guide, we’ll walk you through the proper way to sauté with olive oil, from choosing the right heat to avoiding common mistakes.
Why Use Olive Oil for Sautéing?
Olive oil is ideal for sautéing because:
✔️ It enhances flavor with its natural richness and depth.
✔️ It evenly coats food, preventing sticking and helping seasonings adhere.
✔️ It maintains stability at moderate heat, making it perfect for quick cooking.
✔️ It adds healthy fats to your meals, making dishes both nutritious and delicious.
Unlike butter, which can burn quickly, or neutral oils, which add no flavor, olive oil brings both function and taste to your sautéed dishes.
Choosing the Right Olive Oil for Sautéing
Not all olive oils are the same! When sautéing, use:
🔹 Regular Olive Oil – Best for everyday cooking due to its mild flavor and higher smoke point.
🔹 Light Olive Oil – A good option if you want an even higher smoke point and a more neutral taste.
🔹 Infused Olive Oils – Herb-infused olive oils (like garlic, rosemary, or chili) can add extra flavor while cooking.
Avoid:
❌ Extra Virgin Olive Oil for High-Heat Sautéing – While extra virgin olive oil is excellent for finishing and low-heat cooking, its lower smoke point means it’s not the best choice for high-heat sautéing.
Step-by-Step: How to Sauté with Olive Oil Like a Pro
- Preheat the Pan First
Always heat your pan before adding olive oil. A hot pan ensures even cooking and prevents food from absorbing too much oil.
- Add the Right Amount of Olive Oil
A little goes a long way! The amount depends on what you’re cooking:
✔ For vegetables: 1–2 tablespoons of olive oil.
✔ For proteins (chicken, fish, etc.): 2–3 tablespoons to ensure even coating.
✔ For aromatics (garlic, onions, shallots): 1 tablespoon is usually enough.
- Watch the Heat
Set your heat to medium to medium-high—hot enough to cook food quickly without burning the oil.
🔸 If the oil starts smoking, it’s too hot! Reduce the heat slightly before adding your ingredients.
- Don’t Overcrowd the Pan
Too much food in the pan lowers the temperature and causes steaming instead of proper browning. Work in batches if necessary to allow even heat distribution.
- Stir & Flip at the Right Time
- Stir vegetables occasionally for even cooking.
- Let proteins (like chicken or fish) sear for a minute or two before flipping to develop a golden crust.
- Finish with a Flavor Boost
For extra flavor, drizzle a bit of extra virgin olive oil over the finished dish before serving. This adds richness without exposing the delicate oil to high heat.
Best Foods to Sauté with Olive Oil
✔ Vegetables – Peppers, onions, mushrooms, zucchini, spinach, and asparagus all taste amazing when sautéed in olive oil.
✔ Proteins – Chicken breast, shrimp, salmon, and thin cuts of beef cook beautifully in olive oil.
✔ Aromatics – Garlic, shallots, and ginger release bold flavors when lightly sautéed.
✔ Grains & Pasta – Toss cooked rice or pasta in a bit of olive oil for added depth.
Common Mistakes to Avoid
❌ Using too much oil – A small amount is enough for sautéing; too much leads to greasy food.
❌ Not letting the pan heat up – Cold oil in a cold pan leads to uneven cooking.
❌ Cooking at too high a heat – Olive oil can burn if overheated; keep it at medium to medium-high.
❌ Adding wet ingredients – Pat ingredients dry before adding them to the pan to prevent splattering.
Sautéing Made Simple with Olive Oil
Sautéing with olive oil is one of the easiest ways to bring out the best in your ingredients. Whether you’re cooking up a quick veggie stir-fry or searing chicken for a main dish, the right technique makes all the difference.
Try these tips in your next meal, and let us know—what’s your favorite dish to sauté with olive oil?