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For a country that’s fully embraced olive oil, we sure seem confused about what to do with it once it hits the stove.

Over the last few decades, Americans have poured olive oil with enthusiasm … over salads, into skillets, and across everything vaguely Mediterranean. It’s praised for its health benefits and beloved for its flavor. And yet, somewhere along the way, a handful of stubborn myths took root. You know the ones: olive oil can’t handle heat, extra virgin is too fancy to cook with, one bottle works for everything.

According to Patrick Martin, those ideas are holding home cooks back.

Martin is the owner of Frantoio Grove, a California-based olive farm and mill, and a master miller who has spent years working hands-on with olive oil, from harvest to bottle to pan. His advice is refreshingly practical, and for anyone who’s ever hovered nervously over a skillet wondering if their olive oil is about to betray them, it’s a relief.

Let’s Clear the Air on Olive Oil Myths

First things first: yes, you can cook with olive oil. Real cooking. With heat.

One of the most persistent myths is that olive oil can’t be used for frying. In reality, extra virgin olive oil has a smoke point that generally falls between 375°F and 410°F … right in the sweet spot for most home frying.

“People assume olive oil can’t handle frying, but it’s actually well-suited for it,” Martin says. He’s used it to fry everything from chicken to potatoes, with crisp results and no greasy aftermath. Pan-frying and shallow frying? Absolutely fair game.

Another misconception is that extra virgin olive oil should be treated like a fragile finishing oil … lovely for drizzling, but wasted the moment it hits a warm pan. Not so.

“Extra virgin olive oil is stable enough for everyday cooking,” Martin explains. Thanks to its natural antioxidants and polyphenols, it actually holds up better under heat than many refined oils. Cooking with it isn’t wasteful … it’s using a quality ingredient the way it’s meant to be used.

And then there’s the idea that all olive oil tastes the same. Anyone who’s ever tried two bottles side by side knows that’s just not true. Early-harvest oils tend to be bold and peppery, with grassy, green notes. Late-harvest oils lean softer and buttery. Variety, harvest timing, and processing all play a role … and knowing what you’re working with helps you cook smarter.

Where Olive Oil Really Shines

Once you stop treating olive oil like a culinary wildcard, it becomes one of the most versatile tools in the kitchen.

For sautéing, it’s hard to beat. Garlic, onions, leafy greens, proteins … olive oil adds flavor without overpowering and handles medium to medium-high heat comfortably. It brings something to the party that neutral oils simply don’t.

Frying, despite its bad reputation, is another area where olive oil performs beautifully. Martin recommends keeping your oil around 350°F to 375°F for most frying tasks and making sure it’s hot before food goes in. The payoff? Crisp exteriors and food that feels clean, not heavy.

Baking is where some cooks hesitate, but olive oil can be a quiet star. Swapping it in for butter or neutral oil works especially well in citrus cakes, olive oil breads, and Mediterranean-style desserts. It adds moisture and a subtle complexity that feels intentional rather than gimmicky.

And then there’s finishing … a role olive oil was born for. A drizzle of high-quality extra virgin over vegetables, pasta, soup, or grilled meat adds brightness and depth that no amount of cooking can replicate. This is where your best bottle earns its keep.

“When you finish a dish with a good olive oil, you’re adding a final layer of flavor,” Martin says. Freshness and character matter here, and the difference is noticeable.

When to Reach for Something Else

Even the biggest olive oil fans will admit it’s not the answer to everything.

If you’re searing a steak in a cast-iron pan that’s flirting with 500°F, olive oil isn’t your best option. Oils with higher smoke points … like avocado or refined safflower oil … handle extreme heat more comfortably for longer stretches.

There are also times when flavor neutrality matters. Certain delicate fish dishes, some Asian cuisines, or recipes where you want other ingredients to take center stage may call for a lighter touch.

“Olive oil has personality,” Martin says. “Sometimes you want that. Sometimes you don’t.”

The Takeaway

Olive oil doesn’t need to be babied, feared, or limited to salad duty. Used thoughtfully, it’s one of the most adaptable, flavorful, and reliable oils in the kitchen. The trick isn’t avoiding it … it’s understanding it.

And once you do, that bottle on your counter starts pulling a lot more weight.

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This story was informed by insights from Patrick Martin of Frantoio Grove, a California-based regenerative organic olive farm and mill. Learn more about their approach to olive oil at https://frantoiogrove.com.