For seasoning cast iron, vegetable oil (like canola) is generally better than olive oil because it has a higher smoke point, meaning it won't burn as easily and creates a more durable, non-sticky polymerized layer; olive oil's lower smoke point can lead to a gummy, uneven seasoning, though light olive oil works better than extra virgin for light seasoning. The key is a high smoke point oil, making options like grapeseed, sunflower, or even shortening often recommended for optimal seasoning.
A vegetable oil is best. You want to get the cast iron as hot as possible to open the pores of the metal so the oil tends to get trapped in it. Olive oil will burn before you get the pan hot enough to do the best job of seasoning the pan.
You can generally use whatever oil you prefer, as long as the cooking temperature is below the smoke point of the oil. Olive oil, vegetable oil, sunflower oil, and grapeseed oil are all great multipurpose cooking oils—you can use them for everything from sautéing to baking.
Peanut oil, sunflower oil, and canola oil all clock in around 430-450F and are acceptable if that's what you have in your pantry. However, olive oil is a bad choice, ESPECIALLY the extra-virgin kind, which has a very low smoke point of only 320F.
Many chefs consider olive oil to be a "flavor enhancer," bringing out the natural flavors of your ingredients. For instance, extra virgin olive oil enhances the flavor of chocolate making it a perfect choice for brownies.
5 Mistakes That Could Ruin Your Cast Iron Skillet
When using carbon-steel and cast-iron pans, some people like to heat the dry pan first, then add the oil. This is because high heat causes the oil to oxidize and polymerize, allowing it to bond to the metal, filling in any small pits and divots—a process that seasons the pan, essentially giving it a nonstick surface.
We only use 1/2 teaspoon of neutral oil (per side) on a 10.25" pan before baking at 450° F degrees for an hour. Too much oil can lead to sticky or splotchy pans ➡️ thin layers are key! That's how we like to keep our pans well seasoned.
We've paired extra virgin olive oil with garlic for infused dips that scream authenticity, but save it for finishing touches to preserve those peppery notes. Avocado oil steals the show with a smoke point of 520°F refined—yes, the highest smoke point oil around. Unrefined sits at 480°F, still stellar for grilling.
Keep It Seasoned
Since olive oil is such a pantry staple, many people naturally wonder if they can use olive oil to season cast iron. You can use olive oil to season cast iron, but you need to choose a high quality extra virgin olive oil, which should have a smoke point close to 400 degrees Fahrenheit.
When selecting a seasoning oil, you want one that's high in polyunsaturated fats and has a high ratio of polyunsaturated fat to monounsaturated fat. Among common cooking oils, grapeseed oil and sunflower oil stand out for their high polyunsaturated fat content and desirable ratio of polyunsaturated to saturated fat.
Cast iron famously seasons itself with cooking because the oils bake onto the pan. But over-enthusiastic scrubbing, acidic foods, or excessive heat can break down that seasoning. It's a good idea to reseason your skillet a couple of times a year or any time you notice the surface of your pan drying up or rusting.
Using Soap on Pre-Seasoned Cast Iron
If you've got a Pre-Seasoned Skillet, one of the worst things you can do is scrub it down with soap after every use. Soap can strip away the seasoning, which is what helps create that naturally non-stick surface.
Cooking on unseasoned cast iron can result in sticking, rusting, and a myriad of other issues (some of which are outlined above).
You should avoid cooking highly acidic foods (tomatoes, wine sauces), delicate fish (tilapia, flounder), and eggs in cast iron, especially if the pan isn't perfectly seasoned, as these can stick or damage the non-stick seasoning, leading to metallic tastes or stuck food. Sticky desserts and strong-flavored foods can also be problematic as cast iron retains flavors.
This happens due to overheating of fats and oils. Using an oil with a low smoke point will carbonize at high temperatures and cause residue from the pores of your pan to rub off onto your food. While unappealing, they won't hurt you in such a small amount. Don't make these common cast iron cooking mistakes.
This might look intimidating, but remember that you really can't ruin cast iron.
The 3-3-2-2 rule is a simple steak cooking method for ½ to 1-inch thick cuts, involving medium heat, oil, and multiple flips: 3 minutes on the first side, flip and cook 3 minutes on the second side, flip and cook 2 minutes, then flip and cook the final 2 minutes, followed by a 5-minute rest to develop a crust while keeping the inside tender.
Fresh garlic, good olive oil, unsalted butter and maybe a fresh herb or two is all you need. If you have a cast iron or heavy skillet, that will be preferable to a non-stick pan. The cast iron will give your steak a perfect sear—and that equals flavor.
That's sort of tricky because when you look back historically to what you may have cooked in your black cast iron pan, there was probably some sort of grease or something like that used in such. However, if you follow a no oil saute, they're perfect because they retain heat while you're cooking.