Cooking steak in cast iron is one of my favorite methods for getting a super flavorful, tender and juicy piece of meat with that lovely crusty sear. But to really get the best results, it all comes down to having the right oil in your cast iron pan.
Different oils perform differently at high heat, so choosing wisely is key to steak success! In this guide, I‘ll walk you through everything you need to know about picking the perfect oil for your cast iron steak nights. Get ready for some sizzling info so you can become a cast iron steak pro!
Why Cast Iron is Magic for Steak
Before we get to oils, let‘s quickly chat about why cast iron is so ideal for cooking steaks. Those heavy, thick cast iron pans may seem old-school, but they offer some unique properties that stainless steel just can‘t match:
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Superior heat retention – Once hot, cast iron retains heat incredibly evenly and 35% better than stainless steel. This allows your steak to sear perfectly on both sides.
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Natural non-stick surface – Seasoned cast iron pans develop a natural non-stick patina that keeps delicate steaks from sticking and falling apart.
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Seals in juices – The heat distribution in cast iron allows the surface to sear rapidly, sealing in all the delicious juices inside your steak.
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Boosts flavor – The iron infuses hints of extra savory flavor into the meat through direct contact.
So for mouthwatering steak with a crisp crust and tender interior, cast iron really can‘t be beat! Now let‘s get to the best oil for the job.
Factors to Consider in Choosing a Steak Oil
The oil you cook your steak in has a big impact on the final results. Here are the key factors to evaluate when selecting one:
Smoke Point
This is the temperature at which an oil starts to burn and smoke. For searing steaks, you want high heat, so the smoke point must be well above 400°F. Oils with lower smoke points will smoke and potentially turn rancid.
Viscosity
How thick or thin an oil is affects coating ability. Thinner oils spread nicely while thicker ones may pool unevenly.
Flavor Profile
Some oils like olive oil have distinct flavors. Subtler flavored oils allow the steak to shine.
Fat Composition
The types of fats like polyunsaturates can impact stability at high heat.
Affordability
Specialty oils get pricey. Having budget options is useful too.
Accessibility
Common oils that most people have on hand or can easily purchase are convenient.
The 11 Best Oils for Cooking Steak in Cast Iron
Based on all those key criteria, these are my top picks for oils when cooking steak in cast iron.
1. Avocado Oil
Smoke Point: 500°F
If I had to choose just one oil for cast iron steak, it would be avocado. With its sky-high smoke point of 500°F, you can sear steaks over maximum heat with no chance of burning.
Avocado oil has a pleasantly light flavor that complements beef beautifully. It‘s also high in stable, monounsaturated fats that withstand high temperatures.
About 1-2 teaspoons of avocado oil rubbed over steaks or added to the hot pan provides perfect results every time. It‘s one of the best choices around for cast iron steak.
2. Refined Coconut Oil
Smoke Point: 450°F
While unrefined virgin coconut oil has too low a smoke point for steak, refined coconut oil can handle temperatures up to 450°F. Refining removes coconut flavor as well, so it won‘t compete with the steak‘s taste.
Coconut oil provides excellent sear capabilities for cast iron steak cooking. At around $0.20 per tablespoon, it‘s also one of the most budget-friendly options.
3. Canola Oil
Smoke Point: 400°F
With its high 400°F smoke point and neutral flavor, canola oil is one of the most accessible and affordable oils for cast iron steak. At around $0.05 per tablespoon, it‘s easy on the wallet.
Canola has a smooth, thin texture that nicely coats steaks for an even cook. Its high monounsaturated fat content also makes it quite stable at high frying temperatures.
4. Peanut Oil
Smoke Point: 450°F
Like canola and avocado oil, peanut oil has a high monounsaturated fat content so it can withstand the temps needed for steak searing. Its 450°F smoke point allows foolproof high-heat cooking.
Peanut oil has hardly any flavor, letting the steak take center stage. And it adds a lovely golden-brown crust to steaks when pan frying in cast iron.
5. Vegetable Oil
Smoke Point: 400-450°F
Standard vegetable oil is a neutral-flavored blend of canola, corn, soybean and other oils. With its 400 to 450°F smoke point, it‘s readily available and affordable at around $0.05 per tablespoon.
About a teaspoon of vegetable oil rubbed on steaks or added to the hot pan will yield nice browning and prevent sticking.
6. Grapeseed Oil
Smoke Point: 420°F
Grapeseed oil has a high smoke point of 420°F along with a clean, light taste that won‘t overwhelm steak. It sears beautifully in cast iron.
Though it costs a bit more at $0.20 per tablespoon, it contains polyunsaturated fats that may help lower cholesterol. So it provides some added health bonuses.
7. Safflower Oil
Smoke Point: 510°F
At a sky-high smoke point of 510°F, safflower oil is another excellent choice for cast iron steak searing. Just a teaspoon brushed on steaks or added to the pan provides fab results.
Its neutral flavor doesn‘t interfere with the steak or other ingredients. Safflower oil is also high in heart-healthy monounsaturates.
8. Corn Oil
Smoke Point: 450°F
Pure corn oil can withstand temperatures up to 450°F before smoking, so it‘s hot enough for cast iron steak cooking. It has hardly any flavor either, letting the steak shine.
At only $0.05 per tablespoon, corn oil is budget-friendly and widely available too. Just rub about a teaspoon over steaks or add it to the pan for a perfect sear.
9. Sunflower Oil
Smoke Point: 450°F
Another neutral-tasting oil with a high smoke point is sunflower oil at 450°F. It‘s over 80% monounsaturated fat, making it very heat stable.
Sunflower oil allows you to get that coveted sear on steaks while adding little flavor of its own. At $0.05 per tablespoon, it‘s easy on the wallet as well.
10. Ghee
Smoke Point: 485°F
Ghee is a form of clarified butter that‘s had milk solids removed, leaving only the fat. This purification raises its smoke point to 485°F, allowing it to sear steaks without burning.
It has a rich nutty flavor from toasting the milk solids that adds a lovely depth to steaks. Just a teaspoon or two rubbed on the steaks or added to the hot pan provides delicious results.
11. Light Olive Oil
Smoke Point: 465°F
While extra virgin olive oil has too low a smoke point for steaks, light and refined olive oils can reach up to 465°F. This makes them suitable for high-heat cooking.
The light fruitiness of olive oil gives a nice Mediterranean flair. Use a teaspoon or less so the flavor doesn‘t become overpowering on the steak.
Oils to Avoid for Cast Iron Steaks
On the flipside, here are some oils it‘s best to avoid using for cast iron steak:
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Butter – Has milk solids that burn around 300-350°F. Use for basting after cooking.
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Extra virgin olive oil – Smoke point is too low at around 375°F. Will overwhelm steak flavor.
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Flaxseed oil – Very unstable at high heat due to omega-3 polyunsaturates.
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Walnut oil – Can impart bitter flavors when exposed to high heat.
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Unrefined virgin coconut oil – Smoke point is only 350°F so it will burn.
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Cold-pressed nut oils – Oxidize easily during cooking. Better for low-heat uses.
Step-by-Step Guide to Cooking the Perfect Cast Iron Steak
Now that we‘ve got oil covered, let‘s discuss the full process for cooking awesome restaurant-quality steaks at home in cast iron:
1. Pat steak dry – Blot steaks thoroughly with paper towels to remove excess moisture that can inhibit caramelization.
2. Apply a thin layer of oil – Use about 1-2 teaspoons to lightly coat both sides of the steak. Rub it evenly over the surface.
3. Preheat cast iron pan – Heat on high for 5-10 minutes until smoking hot. You want it between 400-450°F.
4. Add oil to pan – Once preheated, add about a teaspoon of your chosen high-heat oil and tilt pan to coat evenly.
5. Sear steaks 2-3 minutes – Gently lay steaks in pan. Let sear untouched for 2-3 minutes until nicely browned.
6. Flip and sear 2-3 minutes – Use tongs to flip steaks and sear on second side for another 2-3 minutes for a perfect crust.
7. Check temperature – Test doneness with a meat thermometer or use the poke test. Remove from pan when it reaches your desired level of doneness.
8. Rest 5-10 minutes – Let steaks sit for 5-10 minutes before slicing to allow juices to redistribute. This makes them extra juicy.
9. Optionally, baste with butter – For added richness, add a tablespoon of butter to the hot pan after cooking and spoon it over the rested steaks.
10. Enjoy! – Time to devour your amazing cast iron steaks!
Frequently Asked Cast Iron Steak & Oil Questions
What oil has the highest smoke point for searing steak?
Avocado oil and safflower oil have the highest smoke points around 500°F, making them the best oils for searing steak at maximum heat.
Is it OK to use olive oil for cast iron steak?
It‘s not recommended as most olive oils have a low smoke point and risk burning and imparting a burnt flavor. Light olive oil is suitable if the smoke point exceeds 400°F.
Which oil is healthiest for cooking steak?
Avocado oil is one of the healthiest thanks to its stable monounsaturated fats, antioxidants, and very high smoke point. Peanut and grapeseed oil are also good healthy choices.
What common household oil is best for searing steak?
Of common household oils, canola oil and vegetable oil have the highest smoke points at 400-450°F, making them excellent for searing steak in cast iron.
Is butter or oil better for searing steak?
Oil is better than butter for the initial searing because it can withstand much higher temperatures. Using butter to baste the steak after cooking adds rich flavor.
What oil provides the most flavor when cooking steak?
Oils like walnut, hazelnut, truffle and olive oil can all provide distinct flavors. But they may overwhelm the steak‘s flavor at high heats. Use flavored oils sparingly after cooking or at lower temperatures.
Key Takeaways: Choosing the Best Oil for Cast Iron Steak Perfection
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Look for high smoke point oils above 400°F like avocado, peanut or canola oil.
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Stick with neutral flavored oils so the steak‘s flavor shines.
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Thinner, less viscous oils spread nicely and coat evenly.
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Monounsaturated fats like in avocado oil are very stable at high heat.
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Use just 1-2 teaspoons of oil rubbed over the steak before cooking.
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Apply a teaspoon of oil to the hot cast iron pan before adding steak.
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Avoid low smoke point oils like extra virgin olive oil or butter for searing.
With the right oil, you can achieve steak nirvana in cast iron with a perfectly browned crust and juicy interior every time. Experiment with different high-heat oils to find your favorites and become a cast iron steak pro in no time!
I hope this gives you all the tips and info you need to feel confident cooking mouthwatering restaurant-caliber steaks at home. Let me know if you have any other cast iron or steak cooking questions! Happy searing!
