Can Flaxseed Oil be used for cooking?

Date Posted:19 July 2023 

Flaxseed oil is not typically recommended for cooking due to its low smoke point. The smoke point is the temperature at which an oil starts to break down and release smoke, which can negatively affect the flavor and nutritional profile of the oil.

Flaxseed oil has a relatively low smoke point, around 225°C (437°F), which makes it unsuitable for cooking methods that involve high heat, such as frying, sautéing, or deep-frying.

It is generally recommended to use Flaxseed Oil as a finishing oil rather than for cooking. It can be drizzled over salads, steamed vegetables, or used in cold dishes like dressings and dips to take advantage of its nutritional benefits. You can also add one serving (one tablespoon or 15 ml) into smoothies or shakes to add some Flaxseed Oil into your diet with minimal effort.

Some of our favorite uses are

Mix protein powder, fresh berries, a banana, a serving of almonds, yogurt, low-fat milk and 1 tablespoon of Flaxseed Oil together to create a shake packed with omega-3 fatty acids, antioxidants, vitamins and minerals.

Drench bruschetta in Flaxseed Oil and roasted garlic. Bruschetta normally has butter and garlic or olive oil and garlic. Try replacing the butter with Flaxseed Oil, or mix Flaxseed Oil with olive oil to add to the bruschetta after it’s cooked.

Add Flaxseed Oil to mayonnaise, ketchup, salad dressing or even drizzle over potato salad. You can also make pesto with Flaxseed Oil instead of olive oil or use it to dip French bread into.

Add Flaxseed Oil into soups or stews after cooking -- but not during. If you are making a large quantity of such a dish that won't all be consumed at one meal, add the oil to the bowls individually after you've served the soup or stew. This way you won't be heating the oil when you reheat the soup or stew the next day.

Storage Tip

Flaxseed Oil is sensitive to:

  • Light: Is the greatest enemy to essential fatty acids, it speeds up the reaction of oil with oxygen once the container is opened causing your oil to become rancid. Always purchase your Flaxseed Oil in opaque containers. As a general rule , if you can hold the bottle up to the light and see the level of the oil, then there is too much light reaching your oil.
  • Oxygen: Repeatable producers remove the oxygen from your Flaxseed Oil, once you open your oil you should consume it within 3 months. Do not decant Flaxseed Oil unless it is to be consumed within this recommended time.
  • Heat: The critical temperature for Flaxseed Oil is 40 Degrees, heating it beyond this turns the Essential Fatty Acids into Trans - Fatty Acids which are bad for you.

Did you know that it perfectly safe to freeze Flaxseed Oil for up to 5 years.