38 Gluten-Free, Paleo, & Keto Recipes with Essential Oils
Yes, you CAN cook with essential oils! To prove how amazing your flavors can be (and why it’s not a waste to cook with essential oils), here are 38 Gluten-Free, Paleo, and Keto recipes with essential oils.
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Are you cooking with essential oils yet??
If not, I highly recommend you give it a try!
Not only does it add amazing flavors to your sweet and savory recipes, you can also add health benefits (when you use them in raw recipes, that is).
So, let’s discuss why cooking with essential oils is cool and how to be sure you’re using them safely, ok?
P.S. Any essential oils you see linked throughout the post are from my favorite oil company, Spark Naturals. Save 10% on ANY purchase with my discount code NOURISHING10.
Why Cook With Essential Oils?
You can bake with ’em, cook with ’em, and use ’em in raw recipes, like salad dressings, smoothies, and no-bake desserts. But, why would you want to? Isn’t that a waste of expensive oils?
Ok, so first, no… I don’t believe it’s a waste of oils to cook with them, even if you’re going to be using them in baking or cooked recipes where their health benefits will be lost to the heat.
Essential oils are SO concentrated and potent that you’ll use a lot less than you think. And the flavors you can achieve? Out. Of. This. World.
For example, I think extracts taste fake — because they are fake. When I stopped using extracts and tried subbing essential oils instead, holy wow. I leveled up!
For instance, I use peppermint essential oil — and usually 1-3 drops — in place of a whole teaspoon of fake-tasting peppermint extract. The flavor is SO real.
Also, I use lemon, orange, and lime essential oils in place of those extracts. The flavor is just so much better.
Another reason to cook with essential oils? Health benefits!
When the recipe is raw, the health benefits of the oil are infused into the food or drink!
Cooking with Essential Oils Is Safe (but here’s how to be SURE)
Ok, so it’s not safe to cook with essential oils 100% of the time. Like, certain oils can’t be consumed during pregnancy or while breastfeeding. Some oils can’t be mixed with medications.
Allergies to the herb, fruit, or flower with which essential oils are made is another reason. Obviously, if you have a true lemon allergy, then consuming or using lemon essential oil in any way isn’t safe for you.
Finally, children need to be a certain age before you use or feed them food containing essential oils. (Like, it’s generally not recommended to use peppermint essential oil with children under 6.)
Furthermore, it’s handy to have a good aromatherapy guide on-hand to check things like this. I recommend Essential Oil Safety: A Guide for Health Practitioners.
But, once you’ve ruled out pregnancy, breastfeeding, allergies, and other contraindications, it IS safe to use essential oils in cooking.
In cooked recipes, they simply impart flavor. Any anti-bacterial or anti-fungal or astringent properties are lost in the heat of cooking.
When you’re using them in your raw recipes, be mindful of how many drops you’re consuming. My general rule for adults is no more than 4 drops TOTAL of any and all essential oils per day.
If you’re using the oils medicinally — say, in oregano essential oil capsules to treat an infection — then it’s wise to be mindful of how and when you’re consuming oils in other ways and keep your total to no more than 4 drops per day total.
Finally, only use essential oils in recipes containing FAT.
This is the best way to dilute the oils — not in water! Just like you wouldn’t rub straight cinnamon bark oil on your skin because it could irritate or burn the skin — you’d use a carrier oil to dilute it, right?
Well, you don’t want to consume the oils without properly diluting them, and this must happen in fat.
Recipes with Essential Oils
I admit, I’ve been cooking with essential oils a lot longer than I’ve been blogging about cooking with essential oils. And, I’m not the only Real Food blogger who’s discovered the deliciousness of adding essential oils to recipes.
So, I’ve gathered up almost 40 of the healthiest gluten-free, paleo, and keto recipes with essential oils!
You’ll find a wide assortment — from burgers to granola, from cookies to fudge, and from muffins to chocolate recipes!