Confused! Can I Really Season My Cast Iron with Olive Oil?

Hey! Seasoning a cast iron pan can be a bit of a head - scratcher, especially when there’s so much mixed info out there. So, let’s break down the olive oil situation.

Olive oil can technically be used to season cast iron, but it’s not the absolute best option. The key to good seasoning is polymerization, which is basically when the oil molecules bond together to form a tough, non - stick layer on the pan. Olive oil has a relatively high smoke point compared to some other oils, but it’s still on the lower side among ideal seasoning oils. When you heat it up during the seasoning process, it might not polymerize as effectively as you’d like.

Here’s what often happens. If the olive oil doesn’t fully polymerize, it can leave your pan feeling sticky. That stickiness comes from the oil that didn’t properly bond and instead just sits on the surface, attracting dust and food particles. And since it didn’t form a strong protective layer, your pan is more prone to rusting over time.

However, if you really want to use olive oil, it’s not a total disaster. First, make sure your pan is clean and dry. Then, take a very small amount of olive oil—we’re talking just a few drops—and spread it evenly over the entire surface of the pan, including the handle and the underside. Use a paper towel to buff it until there’s just a thin, almost invisible layer left. You don’t want any pools of oil sitting anywhere.

Pop the pan in a preheated oven, upside down, at around 450 - 500°F (232 - 260°C) for about an hour. This high heat helps the oil start the polymerization process. After an hour, turn off the oven and let the pan cool inside. Repeat this process a few times to build up a decent seasoning layer.

But if you’re looking for a more foolproof option, oils like flaxseed oil, canola oil, or coconut oil tend to work better. Flaxseed oil, in particular, has a low iodine value which makes it polymerize really well. Canola oil is widely available, has a high smoke point, and is easy to work with. Coconut oil also does a great job and leaves a nice, smooth finish.

At the end of the day, if you use olive oil, just be prepared to do a bit more maintenance on your pan and re - season it more frequently. With a little trial and error, you’ll get the hang of keeping your cast iron in top shape!

Here’s the deal with using olive oil for seasoning your cast iron pan—what works, what doesn’t, and how to do it right without overcomplicating things.

Can you use olive oil?
Yes, but it’s not ideal. Here’s why:
• Low smoke point: Olive oil smokes at around 375–400°F (190–204°C), which is lower than the 450°F+ (232°C+) needed for a durable seasoning layer. This can lead to a sticky or uneven finish if the oil doesn’t fully polymerize.

• Works in a pinch: If olive oil is all you have, it’ll technically season the pan, but the coating may wear off faster than with higher-smoke-point oils.


Better alternatives:
For a tougher, longer-lasting seasoning, use oils with higher smoke points:
• Flaxseed oil (500°F/260°C) – Prone to flaking for some.

• Grapeseed oil (420°F/215°C) – Affordable and reliable.

• Canola or vegetable oil (400–450°F/204–232°C) – Easy to find and effective.


How to season with olive oil (if you insist):
1. Clean the pan: Scrub off factory coatings or rust with soap and water (yes, soap is fine—just dry immediately).
2. Apply a thin layer: Rub on olive oil with a cloth, then wipe it all off like you made a mistake. Excess oil causes stickiness.
3. Bake upside-down: Place the pan upside-down in a 450°F (232°C) oven for 1 hour (put foil underneath to catch drips). This burns off the oil’s weak bonds.
4. Repeat 2–3x: Build up layers gradually.

Key tips:
• Thin layers win: Less oil = harder seasoning. Globs = sticky mess.

• Stick to high-heat cooking early on: It helps cure the seasoning.

• Maintain it: After cooking, clean gently, dry on the stove, and rub with a microscopic amount of oil.


Bottom line: Olive oil can work, but it’s like using regular gas in a high-performance engine—it’ll run, but not optimally. For your first seasoning, grab grapeseed or canola oil if possible. Either way, don’t stress—cast iron is forgiving, and you can always re-season later!

Here’s the deal with olive oil and cast iron seasoning: It’s not the worst choice, but it’s also not the best for beginners. Let’s break down why, what to use instead, and how to season your pan properly—no sticky messes guaranteed.

Why olive oil isn’t ideal for seasoning (but can work in a pinch)
Smoke point matters: Seasoning requires heating oil to its smoke point (the temp at which it breaks down and polymerizes into a non-stick layer). Olive oil’s smoke point varies:
Extra virgin olive oil (EVOO): ~375–405°F (too low—it’ll smoke before fully polymerizing, leaving a sticky residue).
Refined/light olive oil: ~465°F (better, but still not as stable as other oils).
Sticky risks: If the oil doesn’t reach its smoke point evenly, it’ll harden into a gummy film instead of a smooth, durable layer.
Flavor conflict: Some folks dislike the faint olive taste in their seared steaks or fried eggs (though this is subjective).
Better oil options for seasoning
These fats have higher smoke points and polymerize more reliably:

Flaxseed oil (520°F): The gold standard for hard, slick seasoning. Downside: It’s pricey and can flake if overheated.
Grapeseed oil (420°F): Affordable, neutral-tasting, and forms a durable layer.
Vegetable/canola oil (400–450°F): Budget-friendly and widely available. Perfect for first-timers.
Crisco/shortening (490°F): Old-school favorite—easy to spread and heat-resistant.
How to season your pan (step-by-step)
Materials needed: Your new pan, oil of choice, paper towels, oven.

Prep the pan:
Wash with hot, soapy water (yes, even if it’s “pre-seasoned”—you want a clean slate).
Dry thoroughly (use a towel, then heat on the stove to evaporate hidden moisture).
Apply oil:
Pour 1–2 tsp oil into the pan. Rub it all over with a paper towel, including the handle and exterior (a thin, even coat is key—no puddles!).
Wipe off all excess until the pan looks dry. If it feels greasy, you’ve used too much.
Bake it:
Place the pan upside-down in a cold oven (to catch drips).
Set oven to 450–500°F (follow your oil’s smoke point). Bake for 1 hour.
Turn off the heat and let the pan cool completely inside the oven (2–3 hours).
Repeat: Do 2–3 layers for a solid base. Use the pan, then re-season as needed (spots of rust or dryness = time for a touch-up).
When to use olive oil anyway
If you’re set on olive oil, here’s how to make it work:

Use refined olive oil (not EVOO).
Apply a thinner coat than you would with other oils.
Bake at 425°F (the lower end of its smoke point range).
Accept that the seasoning might be less durable (you’ll need to re-season more often).
Pro tips for cast iron success
Cook fatty foods first: Bacon, fried chicken, or burgers help build the seasoning naturally.
Avoid acidic foods (tomatoes, vinegar) until the seasoning is well-established (after 5–10 uses).
Clean gently: Scrape with a spatula, rinse with hot water, and dry immediately. Never soak.
Re-season as needed: If food sticks or the pan looks patchy, repeat the oven process.
Final verdict: Skip olive oil for seasoning
It’s not worth the sticky headaches. Grab grapeseed, vegetable oil, or flaxseed instead—they’ll give you a smoother, longer-lasting finish. But hey, if you accidentally use olive oil once? Don’t panic. Just cook with it, clean it, and re-season properly next time. Your pan’s a trooper—it’ll forgive rookie mistakes. Now go make some sizzling steaks!