Each drizzle of this thick homemade chili olive oil brings the bold flavor of toasted chili flakes and garlic infused in olive oil. It makes everything from noodles to sandwiches and protein dishes taste better, with an extra dose of antioxidants and healthy fats!
Table of Contents
- Chili Oil with Olive Oil – Quick, Clean & Spicy Condiment
- Why Make Chili Oil with Olive Oil?
- What can you use with this chili olive oil
- Does heat destroy antioxidants in extra virgin olive oil?
- Ingredients to make chilli olive oil recipe
- How to make chili oil with olive oil
- How to make chili olive oil taste better
- Important tips when heating EVOO
- Storage Tips
- Lifespan of chili olive oil
- FAQ
- Recipes to pair with chili oil
Chili Oil with Olive Oil – Quick, Clean & Spicy Condiment
If you’re looking for a clean, spicy condiment to add some spicy kick to your meals, this recipe offers both flavor and health! It’s a healthier twist on traditional Asian chili oil, made simpler with natural oil.
Whether you use light olive oil or extra virgin olive oil (EVOO), this healthy chili oil recipe requires only 4 basic ingredients and minimal effort to make anytime!
Why Make Chili Oil with Olive Oil?
Living with an inflammatory skin condition requires me to cut processed oils. Plus, most store-bought condiments no longer suit my diet.
This chili olive oil is my go-to anti-inflammatory spicy condiment, which I can just whip up quickly anytime to add some familiar heat to my meals. It’s:
- Naturally rich in antioxidants – Good quality olive oil is rich in vitamin E and polyphenols, its key antioxidant compounds that are also known to have anti-inflammatory benefits.
- Packed with healthy fats – Olive oil contains monounsaturated fats and oleic acid, which are good for the heart and help to lower cholesterol.
- EVOO adds a richer, more natural flavor compared to neutral oils. It’s unrefined and more naturally processed.
- A cleaner, healthier way to make chili condiment or spicy sauce at home.
What can you use with this chili olive oil
- Drizzle it on your avocado toast or scrambled eggs for breakfast
- Add a dash to spice up any protein – Lemongrass Chicken Meatballs & Asian Chicken Meatballs & Turmeric Black Pepper Chicken
- Adding a spicy kick to any rice dish or rice bowl – Brown Rice and Quinoa
- Add a touch of heat to your pasta dishes
- A spicy condiment for congee or savory porridge – Multigrain Ginger Chicken Congee
Does heat destroy antioxidants in extra virgin olive oil?
Vitamin E, the main antioxidant in extra virgin olive oil, is known to be sensitive to heat. But it’s not just about temperature, the length and method of heating also play a role in how it is preserved.
Heating olive oil for a long time surely decreases its antioxidants (1), but heating it at low to moderate temperatures (ideally 120–160 °C) for a short time can still preserve the antioxidants from the phenolic compounds (2).
The different methods show different times at which the olive oil degrades.
For example, microwaving olive oil for longer than 5 minutes is shown to destroy vitamin E. But less than 3 minutes shows less damage (3). High-power microwaves tend to overheat sensitive ingredients like olive oil, so it’s best to stick with a method where you can control the temperature to a low setting.
Heating the oil to 170°C decreases the antioxidants by 70% (4). Stick to a low temperature (120–160 °C) before it reaches a smoke point.
Summary: Heating olive oil within 120–150°C for as short as possible can keep it stable and preserve the health benefits.
Ingredients to make chilli olive oil recipe
- Chili flakes – If you prefer a milder spicy level, go for Korean gochugaru or Italian red pepper flakes. For a bolder, more aromatic flavor, use Sichuan chili flakes for that authentic Chinese chili oil depth of flavor. The normal chili flakes might be too spicy.
- Olive Oil – Extra virgin olive oil is unrefined and packed with polyphenols and antioxidants. It also gives the chili oil a richer flavor. If you’re looking for a more neutral option, use light olive oil instead.
- Salt – For a touch of saltiness
- Garlic – Thinly chopped garlic adds texture and flavor to the chili oil. I don’t normally skip it since it creates the thick texture of my chili oil, but it is up to you.
How to make chili oil with olive oil
How to make chili olive oil taste better
- Do not skip the garlic.
- For an Asian version, add some light soy sauce and a touch of sugar.
- For Mediterranean flavor, add dried herbs like oregano, thyme, or basil. Or even a combination.
Important tips when heating EVOO
Gently heat the oil on low heat for a maximum of 3 minutes and avoid it from reaching its smoke point (especially if using EVOO). If you have a food thermometer, keep the heating temperature between 120–160 °C for EVOO to retain the nutrients for flavor and safety.
Storage Tips
- Do not reheat the olive oil, as it may reduce its nutritional value.
- Always keep it in the fridge in a dark or non-clear airtight jar – Exposure to air and light can promote oxidation, which can cause the loss of flavor, freshness, and all its goodness.
Lifespan of chili olive oil
Consume it within 3 days. Olive oil, when mixed with garlic, has the potential to deteriorate easily due to the freshness and chemical compounds in garlic. So I would not risk it for longer.
FAQ
Can you make chili oil with olive oil?
Yes, you can make chili oil with olive oil, whether you use light olive oil or extra virgin olive oil. There are some tips to follow when using extra-virgin olive oil instead of cooking oil – heating time, cooking method, storage, and lifespan of chili olive oil. Make sure to read the above.
Can you make chili oil with extra virgin olive oil?
Yes, you can! Just be sure to keep the temperature low between 120°C and 150°C , not to let it reach its smoke point, and heat it only for a short time. This will help preserve its health properties. For the best taste, benefits, and safety, use your chili olive oil fresh or within a few days.
What to do with chili olive oil?
Like most spicy condiments, there are many ways to enjoy chili olive oil. Add a touch of heat to sandwiches, drizzle it over noodles, use it in stir-fries, or spoon it onto rice bowls for that extra kick.
Recipes to pair with chili oil
Chili Oil with Olive Oil in 5 minutes
10
servings2
minutes3
minutes560
kcalSimple thick chili oil made with olive oil.
Ingredients
1/4 cup Olive Oil (Extra Virgin or Light)
3.5 tbsp Chili flakes - See above for variation to use
2 cloves Garlic - thinly minced
Pinch of salt
Directions
- Combine chili flakes, minced garlic, and salt together in a small heat-resistant bowl. Stir with a spoon to mix them.
- In a small pan, gently heat the olive oil over the lowest heat setting for about 3 minutes. It shouldn't make any smoke or harsh bubbles. If you have a thermometer, make sure the temperature is between 120–160 °C.
- Pour the hot oil into the chili flakes bowl gradually, stirring as you go. I do pour it a little at a time, so the chili flakes don’t burn.
Notes
- Once it has cooled, store the chili oil in a non-transparent jar with a tight lid in the refrigerator, keeping it away from light and air.
- If you're using extra-virgin olive oil, it's recommended to consume it within three days.
