Quick Answer
Yes, you can cook chicken with olive oil. Olive oil has a high smoke point of around 405°F, which makes it suitable for cooking chicken and other meats that are typically cooked between 350-450°F. The flavor of olive oil can also complement chicken nicely. However, you’ll want to choose a lighter, more refined olive oil for cooking rather than extra virgin olive oil, which has a lower smoke point and is best used unheated. Some good olive oil options for cooking chicken include light olive oil, pure olive oil, and extra light olive oil.
Why Use Olive Oil for Cooking Chicken?
Here are some of the main benefits of using olive oil for cooking chicken:
High Smoke Point
As mentioned earlier, olive oil has a moderately high smoke point compared to other cooking oils. The smoke point refers to the temperature at which an oil begins to smoke and degrade. For frying and sautéing, you need an oil with a smoke point above the cooking temperature you plan to use.
Chicken is typically cooked between 350-450°F, whether baked, grilled, sautéed, or fried. Regular olive oil has a smoke point around 405°F, making it suitable for all these chicken cooking methods.
Adds Flavor
Olive oil has a fruity, peppery flavor that can infuse into chicken and enhance its taste. The oils used for cooking can significantly impact the end flavor of a dish. So using a flavored oil like olive oil gives you an easy way to make your chicken more appetizing.
Healthy Fat Source
Olive oil is a heart-healthy cooking oil that contains beneficial monounsaturated fats. Monounsaturated fats are more stable for cooking than polyunsaturated fats like vegetable oil. So using olive oil allows you to get the health perks of olive oil in your chicken dishes.
Prevents Sticking
Like all oils, olive oil can prevent chicken from sticking to cooking surfaces like grill grates or pans. The oil creates a protective layer between the chicken and the cooking surface. Sticking can lead to tearing, uneven cooking, and burnt chicken. A light coating of oil helps everything cook more evenly.
Best Types of Olive Oil for Cooking Chicken
While you can cook chicken with regular olive oil, some varieties work better than others:
Refined Olive Oils
Refined olive oils like light olive oil, pure olive oil, and extra light olive oil have higher smoke points than extra virgin olive oil. They are refined to remove stronger flavors, making them more suitable for cooking at higher heats. Refined olive oils have smoke points around 465°F.
Extra Virgin Olive Oil
Extra virgin olive oil has a peppery, robust flavor from first-press olives. But it has a lower smoke point around 405°F. The smoke point varies based on factors like olive variety and time of harvest. While you can use extra virgin olive oil for cooking chicken, it’s best for unheated applications to get the most flavor.
Virgin Olive Oil
Virgin olive oil falls in the middle with a medium flavor intensity and smoke point around 420°F. This makes it a good all-purpose olive oil if you want some flavor in your chicken dishes.
Cold-Pressed Oils
Cold pressing helps preserve the natural flavor and antioxidants of olive oil. So colder-pressed extra virgin or virgin olive oils are best for getting flavor into chicken cooked at lower temperatures, like 355°F and below.
Is Olive Oil Safe for Cooking Chicken?
Yes, when used properly, olive oil is just as safe for cooking chicken as other common cooking oils like vegetable, canola, or avocado oil. Here are some tips for safely using olive oil to cook chicken:
– Choose a refined olive oil for cooking at higher temperatures – Extra light, light, and pure olive oils have higher smoke points.
– Don’t let it burn – Heating oil past its smoke point releases free radicals and compounds that are unhealthy and create a bitter flavor.
– Store in a cool, dark place – Heat, light, and oxygen can accelerate olive oil’s breakdown. Proper storage keeps it freshest.
– Test for rancidity – If your olive oil smells or tastes off, it’s gone rancid and shouldn’t be used.
– Avoid reusing cooking oil – The more an oil is reheated, the more it degrades. Use fresh olive oil each time.
As long as you follow these tips, olive oil remains stable and safe for everyday cooking. Monitor the heat and discard olive oil once it shows signs of deterioration.
Olive Oil Chicken Cooking Tips
Here are some handy tips for cooking great chicken dishes with olive oil:
Use a neutral-flavored oil for high heat
For high-temperature cooking like pan or deep frying, a more refined light olive oil works better than extra virgin. The subtler flavor won’t compete with breading or sauce flavors.
Combine olive oil with butter
Cooking chicken in a blend of olive oil and butter provides rich, well-rounded flavor. The milk solids in the butter help brown the chicken beautifully too.
Try a marinade or salad dressing
Marinating chicken in an oil-based Italian dressing or vinaigrette made with olive oil tenderizes and adds big flavor. Or whip up a quick herb and olive oil marinade.
Saute aromatics first
Before sautéing chicken, cook sliced garlic, shallots, or onions briefly in the olive oil. This infuses the oil with their flavors.
Brown properly
Use a touch of olive oil to get golden browning when pan frying or searing chicken. But don’t let the oil burn or start smoking.
Roast at moderate heat
For roasted chicken, coat it with olive oil and roast at 375-400°F to crispy perfection. Higher heat risks burning the oil.
Get creative with flavors
Infuse your olive oil with rosemary, red pepper, lemon, or other flavors. Then use it to roast or sauté chicken for a flavor boost.
Drizzle it on after
For simple grilled chicken, brush it with regular olive oil before cooking. Then finish with a generous drizzle of flavorful extra virgin olive oil and seasonings.
Olive Oil Chicken Recipes
Here are some delicious ways to use olive oil in chicken recipes:
Easy Baked Chicken Breasts
Ingredients:
– 4 boneless, skinless chicken breasts
– 1/4 cup olive oil
– 1 tsp dried oregano
– 1 tsp dried basil
– 1/2 tsp garlic powder
– Salt and pepper to taste
Instructions:
1. Preheat oven to 400°F.
2. Coat chicken breasts evenly with olive oil and place in a baking dish.
3. Season chicken with oregano, basil, garlic powder, salt, and pepper.
4. Bake for 15-20 minutes until cooked through and juicy.
5. Let rest 5 minutes before serving.
Crispy Fried Chicken
Ingredients:
– 1 whole cut up chicken
– 1 cup olive oil
– 1 cup buttermilk
– 1 cup flour
– 2 tsp paprika
– 1 tsp garlic powder
– 1 tsp salt
– 1/2 tsp pepper
Instructions:
1. Soak chicken pieces in buttermilk for 30 minutes.
2. Mix flour and spices in a bowl. Dredge soaked chicken in the flour mixture until coated.
3. Heat 1/2 inch olive oil in a heavy skillet over medium-high heat. Fry chicken pieces for 12-15 minutes until golden brown and cooked through, flipping once.
4. Drain fried chicken on a paper towel-lined plate before serving.
Chicken and Veggie Sheet Pan Dinner
Ingredients:
– 1 lb chicken breast or thighs
– 1 lb Brussels sprouts, halved
– 1 lb baby potatoes, halved
– 2 carrots, chopped
– 3 tbsp olive oil
– 2 tsp Italian seasoning
– Salt and pepper
Instructions:
1. Preheat oven to 425°F.
2. Toss chicken, Brussels sprouts, potatoes, and carrots with olive oil on a rimmed baking sheet. Season with Italian seasoning, salt, and pepper.
3. Roast 20-25 minutes until chicken is cooked through and veggies are tender, tossing halfway.
4. Serve sheet pan dinner immediately.
Common Questions
Can you use extra virgin olive oil for cooking chicken?
Yes, you can use extra virgin olive oil for cooking chicken. However, it has a lower smoke point around 375-405°F, so it’s best for light sautéing, baking, or roasting at moderate temperatures. Avoid high heat frying with extra virgin olive oil.
What olive oil has the highest smoke point?
The olive oils with the highest smoke points are light olive oil and extra light olive oil, with smoke points around 465°F. Pure olive oil also has a high smoke point around 470°F. These refined oils are the best option for high heat cooking.
Is olive oil healthy for frying?
Olive oil is considered a healthy oil for occasional frying due to its high monounsaturated fat content. The healthier unsaturated fats hold up well to frying heat compared to less stable polyunsaturated fats. Limit fried foods for heart health.
Does olive oil burn quickly?
No, olive oil does not burn quickly at moderate cooking temperatures. But it can burn if overheated, so always watch your pan or pot closely. Lower quality olive oils degrade faster than high quality cold-pressed oils.
Can you bake chicken without oil?
It’s best not to bake chicken without any oil. A light brushed coating of olive oil or other cooking oil helps the chicken cook up moist, tender, and evenly browned. Skip oiling if your chicken recipe includes a sauce or marinade.
Conclusion
Olive oil is perfectly suited for cooking moist, flavorful chicken. Its high smoke point makes it appropriate for sautéing, frying, roasting and more. Opt for a refined light olive oil to get that great olive oil flavor without burning at higher temperatures. With endless ways to use it, olive oil can be your new go-to for home cooked chicken dishes.