Most of us enjoy deep-fried food. Perhaps this is an understatement because, between French fries and potato chips, Americans eat 11.2 billion pounds of deep-fried potatoes a year (via Grit). This doesnt take into account fried chicken, Doritos, donuts, or the myriad of other unsuspecting foods we will drop in the deep fryer.
We know that fried food isnt exactly health food, but why exactly is that? Most would say its too fatty, and its true. Three ounces of deep-fried chicken breast has a whopping 11 grams of fat as opposed to the 2 grams contained in a grilled chicken breast, per HealthiNation. Theres more to it than that, though.
Another health-threatening aspect of fried foods are the free radicals created when oil is overheated (via The Seattle Times). It stands to reason that its easier to overheat an oil with a low smoke point, but where does avocado oil stand?
Fried turkey has become a beloved holiday tradition for many families. There’s just something irresistible about that crispy golden exterior and juicy, flavorful meat inside But classic frying methods using peanut or vegetable oils can pack a big fat and calorie punch. This year, make your fried turkey a little healthier by using avocado oil instead.
What Is Avocado Oil?
Avocado oil is pressed from the fleshy pulp of ripe avocados It has a mild, buttery flavor that pairs well with the rich, savory taste of turkey
Compared to other cooking oils, avocado oil contains higher levels of heart-healthy monounsaturated fats. These fats have been shown to help lower LDL (“bad”) cholesterol and blood pressure.
The most notable benefit of avocado oil is its very high smoke point of about 520°F. This makes it an excellent choice for deep frying, as it can withstand the high heat without burning or releasing free radicals.
Benefits of Frying Turkey in Avocado Oil
Switching from traditional peanut or vegetable oil to avocado oil for your fried turkey offers several advantages:
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Higher smoke point – Less chance of oil burning at frying temperature of 350-375°F.
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Neutral flavor – Allows the natural turkey flavor to shine versus overpowering it.
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Healthy fats – Monounsaturated fats are beneficial for heart health.
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Moisture retention – Turkey stays juicy and tender, not dried out.
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Versatile – Avocado oil also great for sautéing, baking, dressings.
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Food safety – No peanut allergies to worry about like with peanut oil.
Steps to Fry a Turkey in Avocado Oil
Frying a turkey in avocado oil follows most of the same steps as traditional methods. Here’s a quick overview:
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Select a raw frozen turkey and thaw using a refrigerator method several days before cooking.
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Remove giblets and neck from turkey cavities. Rinse turkey and thoroughly pat dry, inside and out.
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Inject turkey all over with a marinade or broth for added moisture and flavor.
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Coat the outside of the turkey liberally in seasoning of choice. Cajun seasoning gives a bold kick.
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Set up your propane turkey fryer outdoors and fill with 3-5 gallons avocado oil, depending on turkey size. Heat to 350°F.
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Use a turkey stand and slowly lower turkey into hot oil, being careful of splatter. Fry for 3-4 minutes per pound.
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Check internal temp in thigh meat until it reaches 165°F. Remove and let rest before slicing and serving.
Helpful Tips for Frying in Avocado Oil
Follow these handy tips for safety and best results:
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Choose a refined avocado oil which has a higher smoke point than virgin or extra virgin varieties.
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Allow the oil to come back up to temperature between batch frying multiple turkeys.
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Don’t overfill the fryer pot with oil – leave several inches of headspace.
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Keep an eye on the oil temperature and adjust heat to maintain proper frying temp.
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Fry in smaller 10-12 lb turkeys rather than one huge bird for even cooking.
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Use peanut oil if avocado oil unavailable since they have similar smoke points.
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Best to deep fry an unstuffed turkey – cook stuffing separately in the oven.
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Have a fire extinguisher on hand just in case – safety first!
FAQs About Frying Turkey in Avocado Oil
Here are answers to some top questions about using avocado oil for your holiday fried turkey:
Is avocado oil healthy for frying?
Yes! Compared to other oils, avocado oil contains more monounsaturated fats that are beneficial for heart health and cholesterol levels.
Does avocado oil affect the turkey flavor?
Avocado oil has a very mild, neutral flavor that lets the great turkey taste shine through.
What about reuse of the avocado frying oil?
The used oil can be strained, refrigerated, and reused a couple of times for frying before needing to be discarded.
Can I inject marinades into the turkey before frying?
Yes, injecting a marinade or broth into the turkey helps keep it super moist and adds lots of flavor.
How much avocado oil do I need for frying a turkey?
Plan on about 1 gallon of oil per every 4 pounds of turkey to have enough to fully submerge and fry properly.
Is avocado oil more expensive for frying turkeys?
Avocado oil is generally more expensive than peanut or vegetable oil. But a little goes a long way for fried turkey magic!
Give Avocado Oil a Try For Healthier Fried Turkey
From its high smoke point to its healthy fats, avocado oil is a great choice for your next fried turkey. Follow proper deep frying methods and safety steps for golden, juicy perfection. Serve up this tasty bird and wow your family and friends with a fried turkey that’s a little lighter this holiday season.
Pros and cons of frying with avocado oil
The good news is that avocado oil has a 520 F smoke point, according to Bon Appétit, which makes it a great oil for deep or stir-frying. In addition to that, its a healthy fat. It contains unsaturated and monounsaturated fats and a plethora of omega acids, including oleic acid (via WebMD). Its nutritional components are considered beneficial for heart, skin, and eye health. Better yet, these health benefits are not affected adversely by high heat, per Healthline.
The only difficulty you might have using avocado oil to fry with is the cost. This is especially true if you usually use vegetable oil, which is around six to nine cents an ounce, per Iowa State University. In comparison, avocado oils weighs in at anywhere from 30 to 60 cents an ounce. However, you can do a couple of things to make it a little less pricey.