There are lot of misconceptions and myths when it comes to cooking at high heats with olive oil, extra virgin olive oil (EVOO) in particular. Let's clear up one common misconception: yes, you can fry with EVOO! Sometime during the years and years and years EVOO has been around, it received a reputation for being too delicate to take the heat of frying pans. Not to fret, the good news is that this delicate tag is just a myth. Let's fry up some EVOO knowledge! 

Long story short: Sizzle can take the frying heat! 

Why EVOO? 

Frying is about flavor, and EVOO brings the goods. This isn't your bland, anonymous vegetable oil. EVOO is robust, full of character, and adds a depth to your dishes that'll make your taste buds thankful. Plus, it's a health MVP, packed with monounsaturated fats and antioxidants that can survive high-heat cooking. 

But What About the Smoke Point?

Ah, the infamous smoke point argument. It's the number one reason people shy away from frying with EVOO. Here's the deal: EVOO's smoke point is typically around 420F. Most frying is done at 350F to 375F, so EVOO is comfortably in the safety zone. 

Due to EVOO's high levels of antioxidants and stability, it can take the heat without breaking down into harmful compounds. 

How to Fry with EVOO?

Choose the Right EVOO

Not all EVOO is created equal. For frying, go for a high-quality and single origin EVOO. Save early harvest finishing oils for drizzling over the finished dish. Look for bottles labels "for cooking" (AKA Sizzle!)

Use Enough Oil

EVOO isn't here to dabble; it's here to shine. Use enough to fully submerge smaller items or coat the pan generously for shallow frying. 

Heat It Gradually

Start on medium heat and let your oil warm up evenly. You'll know it's ready when you toss in a breadcrumb and it sizzles like a firecracker! 

Monitor the Heat

EVOO is tough, but it's not invincible. Keep the heat steady and avoid cranking it up too high too suddenly. 

Strain and Save 

After frying, let the oil cool, then strain it through a fine mesh or cheesecloth. EVOO is reusable (yay, sustainability!!) as long as it hasn't burned or absorbed too much flavor from your last fry session. You can learn more about reusing your EVOO here! 

Wanna Read More About Frying with EVOO? 

Check our more educational pieces about the great big world of olive oil on our Glog HERE! Or check out these books and sources that we recommend:

Extra Virginity by Tom Mueller - required reading for team Graza, a fascinating deep dive into the industry, history, and health benefits of olive oil

Smoke Point Not a Reliable Indicator of Cooking Oil Stability from the North American Olive Oil Association

Evaluation of Chemical and Physical Changes in Different Commercial Oils during Heating from ACTA Scientific Nutritional Health Journal

Refining Vegetable Oils: Chemical and Physical Refining by Said Gharby from The Scientific World Journal

Cooking with Olive Oil from the Olive Wellness Institute

What are MUFAs? from the Mayo Clinic

Now Fry Away! 

So, the next time someone tells you frying with EVOO is a no-go, feel free to hit them with the facts—and maybe a plate of perfectly fried zucchini flowers. Fry confidently, and let EVOO make every dish a delicious one! 

Now go forth and sizzle!