Coconut oil has become a popular cooking oil in recent years. Proponents say it has many health benefits, including being a healthier option for high-heat cooking compared to other vegetable oils. But is coconut oil truly a good choice for cooking chicken? Here we’ll take an in-depth look at the pros and cons of using coconut oil to cook chicken.
Coconut Oil’s Smoke Point
One of the main reasons coconut oil is touted as a good oil for high-heat cooking is its high smoke point. The smoke point refers to the temperature at which an oil starts to smoke and degrade. Oils with lower smoke points, like olive oil, are not well-suited for high-heat cooking.
Coconut oil has a smoke point of 350°F when unrefined and 450°F when refined. This makes it suitable for most methods of cooking chicken, including pan/skillet frying, baking, and grilling. The high smoke point prevents the oil from burning or smoking prematurely as the temperature rises.
So in terms of avoiding smoking and breakdown at typical cooking temperatures, coconut oil can be a good choice for chicken.
Coconut Oil Has Health Benefits
Another reason coconut oil has gained popularity is its purported health benefits. Coconut oil is high in saturated fats. But the type of saturated fats it contains are medium chain triglycerides (MCTs) like lauric acid.
Some research suggests MCTs may have benefits compared to long chain fatty acids found in other oils:
- May increase HDL (good) cholesterol
- May help with fat loss
- Anti-inflammatory and antioxidant effects
- May improve mental cognition
Using coconut oil rather than vegetable or seed oils high in polyunsaturated fats could potentially confer some of these health perks.
However, research is still ongoing into the cardiovascular and health effects of coconut oil. It’s high in calories and saturated fat, so should be used in moderation.
Drawbacks of Cooking Chicken in Coconut Oil
While coconut oil seems like a good high-heat cooking oil based on its smoke point and potential benefits, there are some drawbacks:
Imparts a Coconut Flavor
Refined coconut oil has less of a coconut taste than virgin coconut oil. But even refined varieties can impart a subtle coconutty essence. This may or may not be desirable depending on the dish and your taste preferences.
For example, strong coconut flavors could overwhelm delicate chicken breasts. But it may complement chicken in a dish with other tropical flavors like coconut curry chicken.
High in Saturated Fat
While the saturated fat in coconut oil may be preferable to polyunsaturated fat in vegetable oils, it’s still saturated fat. The American Heart Association recommends limiting saturated fat intake.
Using coconut oil to cook chicken means the chicken will absorb some of the fat. A 3oz portion of chicken breast cooked in 1 tbsp coconut oil will have around 4g additional saturated fat. So dieters or those concerned with cholesterol levels may want to limit use of coconut oil.
Not Ideal for High-Temperature Frying
While coconut oil has a high smoke point, there is evidence it may not hold up as well to continuous high heat such as deep frying. In one study, coconut oil oxidized at a faster rate than monounsaturated oils during 8 hours of continuous deep frying.
Oxidative stability is important to avoid breakdown of the oil into unhealthy compounds. Coconut oil may be better suited to quick pan frying as opposed to prolonged deep frying.
| Cooking Method | Is Coconut Oil a Good Choice? |
|---|---|
| Pan/skillet frying | Yes |
| Baking | Yes |
| Grilling | Yes |
| Deep frying | No, choose an oil higher in monounsaturated fat like peanut or canola oil |
How to Cook Chicken in Coconut Oil
Coconut oil can be used in most cooking methods. Here are some tips for using it to cook chicken:
Pan/Skillet Frying
Coconut oil has a high smoke point so performs well for stovetop pan frying:
– Use a refined coconut oil to limit coconut flavor if desired
– Optionally, you can blend coconut oil with a more neutral tasting oil like avocado to tone down flavor
– Heat oil over medium heat until shimmering
– Avoid overcrowding the pan which can cause temperature to drop
– Fry 3-4 minutes per side until chicken is golden brown and cooked through
Baked Chicken
Coconut oil can be used to bake chicken pieces or entire roasts:
– Coat chicken with coconut oil or brush it on
– Season chicken as desired with spices, salt, pepper, etc.
– Bake at 350°F – 375°F until internal temperature reaches 165°F
– Can also coat chicken in breadcrumbs or flour to make coconut oil baked chicken tenders
Grilled Chicken
A small amount of coconut oil can keep chicken moist when grilling:
– Use just enough oil to lightly coat the chicken
– Try mixing coconut oil with savory ingredients like garlic, rosemary, or cilantro
– Baste chicken with the flavored coconut oil mixture while grilling
Stir Fries
The high smoke point also makes coconut oil suitable for stir frying:
– Heat wok or pan over high heat until very hot
– Add coconut oil and swirl to coat pan
– Quickly stir fry cut chicken and vegetables
– Stir fry in batches if needed to avoid crowding
– Combine at the end and add coconut milk, sesame oil or other stir fry sauces
Is Coconut Oil Healthy for Frying?
There are a few considerations regarding the health effects of frying with coconut oil:
Oxidative Stability
As mentioned, some studies found coconut oil to be less stable than oils like olive and peanut oil when heated for prolonged periods. The oil oxidized more rapidly.
However, short term heating such as sauteing or pan frying may not cause excessive oxidation. More research is needed on real-world kitchen heating conditions.
Acrylamide Formation
Acrylamide is a potentially harmful chemical that can form in foods during high-heat cooking processes like frying. Some studies have found coconut oil produces less acrylamide than corn and soybean oils during frying.
The lower linoleic acid content in coconut oil may limit acrylamide formation. Using coconut oil for pan frying chicken could potentially lower acrylamide exposure vs other vegetable oils. However, more studies are needed looking specifically at coconut oil’s effects on acrylamide levels in chicken.
Fat Content
Coconut oil is nearly 90% saturated fat. Frying chicken in coconut oil significantly increases the amount of saturated fat absorbed by the chicken.
For example, a chicken breast fried in 1 tbsp of coconut oil absorbs around 4g of saturated fat. Repeatedly cooking chicken in coconut oil should be limited for heart health.
Other Oils for Cooking Chicken
While coconut oil can be used for cooking chicken, other oils may be preferable depending on your health needs and recipe:
Extra Virgin Olive Oil
Extra virgin olive oil has a low smoke point of around 325°F-375°F. So it’s unsuitable for very high heat frying, but can be used for light sauteing, baking, or roasting chicken at moderate temperatures. It has heart-healthy monounsaturated fats.
Avocado Oil
With its very high smoke point and neutral flavor, avocado oil is excellent for frying chicken. It’s also high in monounsaturated fats. One downside is it’s more expensive than other oils.
Chicken Fat/Schmaltz
Cooking chicken in rendered chicken fat is a traditional technique in many cuisines. It provides great flavor. But like coconut oil, chicken fat is very high in saturated fat so should be used in moderation.
Grapeseed Oil
Grapeseed oil has a high smoke point of around 420°F. It has a neutral taste that won’t compete with chicken’s flavors. It contains a mix of monounsaturated and polyunsaturated fats.
Conventional vs Organic Coconut Oil
You’ll find both conventional and organic coconut oil options. Organic coconut oil comes from coconuts grown without synthetic pesticides or fertilizers.
Some people strictly use organic coconut oil to avoid traces of chemicals. But in terms of cooking performance and smoke point, organic and conventional coconut oils are similar.
Organic varieties do tend to be more expensive. For occasional high-heat cooking uses, conventional coconut oil works well and costs less. But organic can provide peace of mind for more regular use.
Refined vs Unrefined (Virgin) Coconut Oil
Unrefined virgin coconut oil is extracted from fresh coconut meat using mechanical pressing. It retains a light coconut flavor and aroma.
Refined coconut oil undergoes additional processing and bleaching to neutralize flavors and odors. Refined coconut oil has a higher smoke point than unrefined.
Either variety can be used for cooking chicken. But refined has a more neutral flavor that won’t compete with other seasonings. Go with unrefined virgin coconut oil if you want to impart a subtle coconut essence.
Coconut Oil for Chicken: The Bottom Line
Coconut oil has benefits when cooking chicken, especially its high smoke point and potential health perks. But there are some downsides like a strong coconut flavor and high saturated fat content to keep in mind.
In moderation, coconut oil can be a good addition to your chicken cooking routine for frying, baking, and grilling. But alternate it with other oils high in monounsaturated fats like olive and avocado oil. And don’t use coconut oil exclusively for all chicken cooking to limit saturated fat intake.
Thoroughly cooking chicken to safe internal temperatures is also critical for food safety. Use a thermometer to ensure chicken reaches 165°F when frying or baking using any oil.
Finally, limit deep frying chicken in coconut oil. For the healthiest results when cooking chicken, opt for fast pan frying, grilling, roasting, or baking recipes as opposed to prolonged deep frying whenever possible. Enjoy coconut oil as part of a balanced approach.