There’s a persistent kitchen myth that olive oil and high heat are sworn enemies. You’ve probably heard someone say, “Never fry with olive oil!” while aggressively guarding a bottle of vegetable oil like it’s culinary gold. But here’s the truth: high-quality, ultra-premium olive oil is actually one of the best oils you can use for frying.

In our home, we fry in everything from crispy potatoes and roasted vegetables to pan-fried chicken, sautéed shrimp, popcorn on movie nights, and even late-night grilled cheese sandwiches in olive oil. (It somehow usually turns into family competitions over who can get the crispiest edges.) And no, your kitchen will not burst into flames because that's the power of fresh, ultra-premium extra virgin olive oil that’s high in polyphenols - it's one of the most stable and antioxidant-rich fats available.

The Big Misunderstanding About Olive Oil and Heat

The myth comes from confusion around something called the smoke point — the temperature where oil begins to visibly smoke and break down. People assumed:

• lower smoke point = unstable oil
• neutral vegetable oils = safer for frying

But modern research shows that oxidation stability matters far more than smoke point alone. Fresh, high-polyphenol extra virgin olive oil contains powerful antioxidants that help protect the oil during heating. That means a robust, fresh EVOO can actually outperform many refined seed oils during cooking and frying.

And here’s the kicker: Many cheap vegetable oils are already highly processed and oxidized before they even hit your pan. Meanwhile, fresh ultra-premium olive oil is packed with naturally protective compounds.

What Makes Olive Oil Good for Frying?

Not all olive oil is created equal. The key is using:

• fresh olive oil
• ultra-premium olive oil
• high-polyphenol olive oil
• properly stored olive oil

When olive oil is old, poorly stored, or low quality, it degrades faster under heat. That’s why the type of olive oil matters enormously.

At Rocky Mountain Olive Oil, our extra virgin olive oils are sourced from both hemispheres to maintain freshness year-round. Many of our oils are exceptionally high in polyphenols, which are natural antioxidants that help protect the oil during cooking. Our robust oils especially shine when cooking at higher temperatures. A few favorites for frying and high-heat cooking include:

• Ultra Premium Extra Virgin Olive Oils
• Whole Fruit Fused Garlic Olive Oil
• Baklouti Green Chili Fused Olive Oil

That’s what good olive oil is for.

The Flavor Difference Is Huge

This is the part people forget. Olive oil doesn’t just survive frying — it improves the flavor. A buttery Arbequina can make roasted potatoes taste richer. A peppery Picual adds depth to crispy vegetables. Our Garlic Infused Olive Oil turns a simple sauté into something people hover around the stove for (and happens to be the most used olive oil in my kitchen).

My daughter Teal has been a spicy-food kid since she was tiny, so Green Chili popcorn nights are a real thing at our house. My step-son Keagan, meanwhile, somehow manages to eat anything if enough protein is involved — especially if it’s pan-seared in olive oil.That way, he gets healthy fats and oleocanthal to reduce the inflammation he puts those muscles through.

And honestly, once you start crisping vegetables or frying eggs in good olive oil, vegetable oil starts tasting a little… sad.

Is Olive Oil Safe for Deep Frying?

Yes — especially quality extra virgin olive oil. Studies have shown that EVOO remains remarkably stable even during deep frying because of:

• antioxidant content
• monounsaturated fat composition
• polyphenols

Most home frying happens between 350°F–375°F, which quality olive oil can absolutely handle. In fact, most of our olive oils have a 425°F smoke point. The bigger issue is usually overheating any oil or repeatedly reusing degraded oil.

Tips for Frying with Olive Oil

• Use fresh oil
• Avoid overheating past visible smoking
• Don’t reuse oil endlessly
• Store olive oil away from heat and light
• Choose robust, fresh EVOO for higher heat cooking

The Seed Oil Conversation

People are becoming increasingly aware of ultra-processed seed oils — and for good reason. Many conventional frying oils are:

• heavily refined
• chemically processed
• deodorized and bleached
• stripped of nutrients

Extra virgin olive oil is mechanically extracted without chemical refinement. That difference matters. While no oil is “magic,” using a minimally processed fat rich in antioxidants is a pretty smart move for everyday cooking.

Best Foods to Fry in Olive Oil

Olive oil works beautifully for:

• roasted potatoes
• fried eggs
• chicken cutlets
• sautéed vegetables
• shrimp
• grilled sandwiches
• popcorn
• fritters
• pan-seared steak
• crispy chickpeas
• shallow frying fish
• homemade croutons

One of our favorite tricks at Rocky Mountain Olive Oil? Using Garlic Infused Olive Oil for crispy potatoes and Lemon Fused Olive Oil for asparagus or seafood. Once you try it, it’s hard to go back.

So… Can You Fry with Olive Oil?

Yes. And not only can you fry with olive oil — you probably should. The key is choosing high-quality, fresh, ultra-premium olive oil with strong antioxidant content and high polyphenols. Good olive oil isn’t fragile. It’s one of the oldest cooking fats in human history. And honestly, humans have been frying things in olive oil long before someone invented canola oil in a factory.

Final Thoughts from Rocky Mountain Olive Oil

At Rocky Mountain Olive Oil, we believe really god quality olive oil should actually be used — not hidden away for “special occasions.”

Drizzle it. Roast with it. Sauté with it. Fry with it. Make crispy potatoes for your kids. Make popcorn with too much Green Chili Fused Olive Oil. Make dinner that tastes like someone cared.

That’s what good olive oil is for.

xoxo,
Andi