What Is Safflower oil and How Can I Use It?
Safflower oil rewards a little know-how: how to choose it, cook it, store it, and substitute in a pinch. Browse 111 recipes to cook with it.
Key Points
- Pressed from safflower seeds; almost colorless and nearly flavorless, even more neutral than sunflower oil.
- Very high smoke point around 510°F (266°C) makes it excellent for deep-frying and high-heat searing.
- Two grades: high-oleic for frying and heat, high-linoleic for cold salad use.
- Its blank taste shines in mayonnaise and lets spices in curries and moles stay bright.
- Swap with sunflower, canola, or grapeseed; store cool and dark, away from light.
What is safflower oil?
Safflower oil comes from the seeds of the safflower, a thistle-like plant with bright orange-yellow flowers grown for both oil and dye. The oil itself is almost colorless and has practically no smell or taste, which is exactly why cooks like it.
If you want fat that disappears into a dish, this is it.
Refined safflower oil is one of the most neutral oils on the shelf, even flatter in flavor than sunflower or canola.
Like sunflower, it comes in two types. The high-linoleic version is polyunsaturated and sold for salads, while the monounsaturated high-oleic version is more heat-stable and the better pick for frying.
Ways to Use Safflower Oil
Refined safflower oil has one of the highest smoke points of any common oil, around 510°F (266°C), so it deep-fries and sears at high heat without breaking down or smoking out the kitchen.
Its blank flavor also makes it a natural for emulsions. A homemade Safflower Mayonnaise leans on it because the oil whips into a pale, stable emulsion without the grassy bitterness an olive oil can throw.
It carries spice well in cooked dishes too. In a Chicken Korma or a Green Tomatillo Mole, it lets the aromatics bloom and the sauce stay bright rather than adding a flavor of its own.
The same blankness makes it a clean choice for greasing cake pans and brushing strudel dough.
Pairing and Common Mistakes
Because it tastes of nothing, safflower oil goes with anything. Lean on it when you want the spices and the main ingredients front and center.
The classic mistake is grabbing the high-linoleic salad grade and deep-frying in it. That version is mostly polyunsaturated fat and turns rancid and harsh under repeated heat far quicker than the high-oleic kind. Check the label before you fry.
Do not expect it to do anything for a finishing drizzle either. It has no body and no flavor, so it brings nothing to a plate that a good olive or nut oil would.
Substitutes
Sunflower oil is the nearest stand-in, with the same neutral character, though its smoke point is a touch lower. Canola or grapeseed oil swaps in one for one for both cooking and dressings.
For very high-heat searing, refined avocado oil matches or beats safflower's smoke point while staying just as mild. In baking, any neutral oil works, including melted coconut oil if a faint coconut note is welcome.
Buying and Storing
Most supermarket safflower oil is the refined, neutral kind. Cold-pressed bottles exist but are rare and more delicate, and for frying you want "high-oleic" on the label.
Store it in a cool, dark cupboard with the lid closed tight. The high-oleic type is fairly stable and keeps well for many months, while the high-linoleic salad grade oxidizes faster and is best finished within a few months of opening.
A rancid bottle smells sour and sharp, a bit like crayons or old nuts. If it does, pour it out.
Nutrition
Nutrition Facts
Serving Size 1 tablespoon (13g)Quick facts
Where to find safflower oil: Safflower oil is usually found in the oils section or aisle of the grocery store or supermarket.
Food group: Safflower oil is a member of the Fats and Oils US Department of Agriculture nutritional food group.
- In Chinese
- 红花油
- British (UK) term
- Safflower oil
- en français
- l'huile de carthame
- en español
- aceite de cártamo
How much does safflower oil weigh?
| Amount | Weight |
|---|---|
| 1 tablespoon | 13 grams |
| 1 cup | 218 grams |
| 1 teaspoon | 4 grams |
Related
Fats and Oils
Recipes using safflower oil
There are 111 recipes that contain this ingredient.
Vegan Peanut Butter Muffins
Vegan peanut butter muffins sweetened with dark molasses and made dairy-free with soy milk. No eggs, no butter, just a one-bowl stir-and-bake batter for tender, nutty muffins.
Mocha Chip Muffins
Low-fat mocha chip muffins with cocoa, instant coffee, and semi-sweet chocolate chips. Applesauce replaces most of the oil for a tender, fudgy crumb under 100 calories per muffin.
Creamed Tomato Soup
Creamy tomato soup made from scratch with ten ripe tomatoes, onion, thyme, and basil, blended silky and finished with cream, milk, and a swirl of butter. A rich, homemade bowl made for grilled cheese.
Peter's Cream of Pumpkin Soup
Cream of pumpkin soup with fresh or canned pumpkin pureed with onions, celery, garlic, and thyme, finished with cottage cheese for silky body. Lighter take on a Thanksgiving classic.
Easy Quinoa Tabouli
Easy quinoa tabbouleh: ripe tomatoes, parsley, scallions, and fresh mint tossed with cooked quinoa, lemon juice, and oil. A gluten-free Middle Eastern salad meant to rest overnight.
Hummus #2
Herb-loaded hummus made with chickpeas, sauteed onion and garlic, toasted sesame seeds, and a blend of basil, coriander, and oregano. A fresh take on classic hummus.
Beef & Broccoli Stir Fry
Classic beef and broccoli stir fry with soy-ginger marinated round steak in a glossy cornstarch-thickened sauce. Takeout favorite, made cleaner at home.
Almost Whole Wheat Breakfast Pancakes
Hearty 'almost whole wheat' pancakes blending whole wheat and white flour for nutty flavor without dense weight. Brown sugar adds soft sweetness. A breakfast workhorse that stacks high on the plate.
Rye Not Bread
One day I was in the mood for rye bread but I had no rye flour, so what did I do? I made a loaf of bread that tastes so much like the real thing, I am not sure I will mess with real rye (and the extra gluten) anymore.
Grilled Tomatillo Shrimp
Smoky mesquite-grilled shrimp with tangy tomatillo-avocado salsa verde. Succulent grilled seafood marinated in chili-lime butter, perfect for summer entertaining.
Currant & Orange Muffins
Currant and orange muffins made with rice flour, ground almonds, and beaten egg whites for a tender, gluten-free crumb. Naturally sweetened with honey and fresh orange juice.
Green Tomatillo Mole
Green tomatillo mole with toasted pumpkin seeds, jalapenos, cilantro, cumin, cinnamon, and romaine lettuce. An authentic Mexican mole verde for chicken, enchiladas, or dipping.
Chicken Korma
This scrumptious chicken dish is made with safflower oil, plain yogurt and a pinch of cayenne pepper.
Steamed Vegetable Curry with Sauce
Steamed vegetable curry over brown rice with a quick ginger-lime sauce. A 30-minute vegan main with bright, crisp vegetables and an aromatic Indian-spiced finish.
Asparagus Crepes with Mushroom Dill-Sauce
This was outstanding. The dill mushroom sauce had just the right balance of acidity and sweetness to match the asparagus. The quantities for two servings in the recipe was bang on. The recipe came together fairly quickly and presentation looked great. Will upload the photo shortly.
Peach Strudel with Vanilla Sauce
It was definitely my kind of dessert, it's sweet, but too sweet; vanilla sauce gave some richness, but wasn't overwhelming. The peach-maple filling was so delicious, packed with fresh peach flavor, of course :D and the juicy filling was just oozing out loudly.
Chinese: Oriental Pistachio Chicken
Nothing is like a Chinese stir-fry when it comes to 'Quick, Easy and Delicious"!
Safflower Mayonnaise
Fresh homemade safflower mayonnaise whipped up in the blender from egg, Dijon, lemon and red wine vinegar, with light safflower oil drizzled in for a silky, tangy spread. Ready in minutes and far better than store-bought.
Golden Onion Quiche
Golden onion quiche built on a full pound of slow-caramelized onions and sharp Gruyere, suspended in a heavy-cream custard. French bistro flavor, deeply savory, and worth every minute of stirring.
Easy Beef Fajitas
Sirloin strips sautéed with mushrooms, serrano chiles, cumin, and a splash of dry sherry. Wrapped in warm flour tortillas with salsa, avocado, and yogurt. Fajitas in 20 minutes flat.
Sweet & Sour Chicken & Vegetable Saute
Sweet and sour chicken saute with orange juice, white wine, raspberry vinegar, and rosemary, finished with fresh orange segments and avocado. Bistro-style chicken with bright pan sauce.
Sweet & Sour Bean Stew
One-pot bean stew with navy beans, basmati rice, butternut squash, and raisins in a sweet-and-sour broth. Vegetarian, hearty, and on the table in under an hour.
Curried Lentil Pate
A baked vegetarian pate made from pureed lentils spiced with curry, turmeric, cumin, and chili, bound with eggs and baked in a terrine. Earthy, warm, and spreadable. Freezer-friendly and great for make-ahead entertaining.
Chopstix Glass Noodle Salad
Crunchy, cool, and tossed in a zingy ginger-sesame dressing with orange zest, this glass noodle salad with snow peas, red cabbage, and enoki mushrooms is a no-cook showstopper ready in 30 minutes.
Three Onion Pie with Feta Cheese
Three onion pie with feta layers slow-cooked yellow and red onions and leeks with eggs, feta and fresh herbs in a breadcrumb crust. A Greek-leaning crustless tart that works for brunch, lunch or dinner.
Chicken Breast Luau
Pounded chicken breasts stuffed with sautéed taro, butternut squash, and onion, then steamed until tender. A light, Hawaiian-inspired dinner ready in 40 minutes.
Blueberry Corn Pancakes
Blueberry corn pancakes: hearty cornmeal and whole wheat flapjacks studded with fresh blueberries. Honey-sweetened buttermilk batter for tender Southern-style stacks.
Marinated Wild Rice with Mushrooms
Marinated wild rice salad with porcini and white mushrooms, julienned carrots, walnuts, and Dijon vinaigrette. A make-ahead grain salad that gets better as it sits.
Roast Turkey with Grapes & Prunes
Roast turkey with port-soaked grapes and prunes in cornbread stuffing, then cooked inside a paper bag for a juicy bird with golden bronze skin. A holiday twist on the classic roast.
Pasta with Szechwan Peanut Dressing
Pasta with Szechwan peanut dressing tosses linguine in a creamy, spicy peanut butter sauce sharpened with rice vinegar, garlic, and chili, plus broccoli and cherry tomatoes. A vegan peanut-noodle bowl, warm or chilled.
Harrods Creek Vegetarian Chili
Hearty vegetarian chili with kidney beans, chickpeas, and bulgur wheat for meaty texture. Loaded with vegetables, chili powder, cumin, and tomato juice. Vegan and filling.
Cucumber, Red Onion & Watercress
Cucumber, red onion and watercress salad with thin pickling cucumber slices marinated in seasoned rice vinegar, tossed with oil and arranged on a peppery watercress wreath. A clean, refreshing side for rich meals.
Tarragon Chicken Salad
Tarragon chicken salad dressed in a light yogurt sauce built on a white wine, shallot, and fresh tarragon reduction, then plated with new potatoes and crisp green beans. A composed, mayo-free chicken salad.
Hoppel Poppel Tart
Hoppel Poppel tart with breakfast sausage, potatoes, onion, and fresh dill in a blind-baked butter pastry shell. A German-American brunch classic turned elegant.
Pasta & Bean Soup
Pasta and bean soup with chickpeas, kidney beans, elbow macaroni, and tomato paste in herbed vegetable stock. A filling 30-minute vegetarian soup with Italian flair.
Quick Crispy Noodles
Add a new side dish to dinner with this scrumptious recipe that can pretty much go with anything!
Scallops with Snow Peas
Stir-fried scallops with snow peas in a light miso and garlic sauce thickened with arrowroot. A quick, clean-flavored seafood stir-fry ready in 15 minutes.
Vegetable Breakfast Scramble
Vegan tofu breakfast scramble with mushrooms, red pepper, and onions in a savory miso-turmeric sauce. A hearty, egg-free morning meal loaded with vegetables.
Peanut Butter Muffins (Wagner)
Vegan peanut butter muffins made with whole wheat pastry flour, soy milk, molasses, and safflower oil. No eggs, no dairy, and ready in under 40 minutes. Hearty and naturally sweet.
Honey Mustard Dressing Oil Based
Classic oil-based honey mustard dressing with Dijon, fresh lemon juice, and safflower oil. Creamy, tangy, sweet, and rich enough to coat hearty greens or use as marinade.
Homemade Master Vegetable Stock
Slow-simmered vegetable stock bursting with earthy aromatics and garden-fresh flavor, ready to elevate soups, risottos, and sauces from ordinary to extraordinary.
Buttermilk Chocolate-Hazelnut Cake
Buttermilk chocolate hazelnut cake bakes whole wheat pastry flour with cocoa, brown sugar, and a layer of toasted hazelnuts. Lighter, healthier chocolate cake with no butter and no whole eggs.
Tomatillo-Papaya Sauce
A tropical spin on salsa verde with simmered tomatillos, ripe papaya, sauteed cilantro, and green onion pureed silky smooth. Low-fat, vibrant, and built for grilled chicken or seared seafood.
Dulse Fried Oyster Mushrooms
Crispy fried oyster mushrooms coated in a triple-dredge of dulse seaweed, garlic, and fresh breadcrumbs. Golden in 90 seconds flat, with a briny, umami crunch in every bite.
Black Bean & Salmon Appetizer
Quick black bean and salmon appetizer with cumin, lime, and a kick of red pepper, scooped up with crispy baked corn tortilla chips. Diabetic-friendly and ready in 30 minutes.
Arroz Verde
Mexican green rice made with parsley, cilantro, poblano peppers, and chicken broth. Fragrant, herbaceous, and the ideal side for any Latin meal.
Squash & Potatoes with Chicken on Pasta with Passion
Wok-seared chicken with sweet potatoes, red potatoes, winter squash, and bell peppers tossed with angel hair pasta in a spicy orange-hot sauce glaze. A colorful, high-protein dinner ready in 35 minutes.
More safflower oil recipes
- Beef Stew with Cranberries
- Black Bean & Salmon Appetizer
- Blue-Cornmeal Pancakes
- Blueberry Corn Pancakes
- Braided Sweet Potato Bread
- Buttermilk Chocolate-Hazelnut Cake
- Chicken Saute with Oranges & Avocados
- Cucumber, Red Onion & Watercress
- Curry Marinade
- Easy & Yummy Carrot Salad
- Herbed Tofu-Mushroom Quiche
- Homemade Master Vegetable Stock
- Honey Mustard Dressing Oil Based
- Indonesian Vegetable Salad
- Marinade
- Miso Sauce for Pasta
- Moroccan Chick Pea Soup
- Mushrooms & Tofu in Wine
- Pasta & Bean Soup
- Pasta with Szechwan Peanut Dressing
- Peanut Butter Muffins (Wagner)
- Spring Green Potato Soup
- Tarragon Chicken Salad
- Wholesome Vegetarian Chili
