Ghee has earned its spot as a pantry essential, and for good reason. This rich, golden fat has roots in ancient Indian cooking, but it's just as at home in modern recipes, from bulletproof coffee to buttery roasted veggies. With its high smoke point, nutty flavor, and long shelf life, it's one of the most versatile fats you can cook with. If you're avoiding dairy, following a keto or Whole30 diet, or simply looking to upgrade your butter game, it delivers big flavor with added nutritional perks.
In this guide, we'll cover what ghee is, how it compares to butter and olive oil, whether it's dairy-free, how to store it, plus tons of ideas for cooking with it, including 20+ delicious recipes for you to try. Here's everything you need to know about this "liquid gold."
Table of Contents
What Is Ghee?
Ghee is a type of clarified butter that's been simmered to remove water and milk solids, leaving behind pure, golden butterfat. It originated in ancient India and has been used for thousands of years! Compared to clarified butter, it's cooked a little longer, allowing the milk solids to caramelize before being strained out, which is what gives ghee its signature nutty, toasty flavor.
Because the milk solids are removed, it has a higher smoke point (around 450°F), making it a perfect choice for high-heat cooking like frying, sautéing, and roasting. It also doesn't require refrigeration (more on that below), and it's shelf-stable for months when it's stored properly.
It's also incredibly versatile! You can spread it on toast, stir it into soups, fry eggs in it, or even melt it into your morning coffee (yes, ghee coffee is a thing!). If you're looking for a more flavorful alternative to butter or oil, it's a worthy staple to have in your kitchen.
Ghee vs Butter: What's the Difference?
At first glance, ghee and butter might seem almost identical: they both come from cream, they both taste rich and buttery, and both can be used in everything from toast to sauté pans. But there are some important differences in how they're made and how they behave in cooking.
- How It's Made: Butter is churned cream that contains butterfat, water, and milk solids. Ghee, on the other hand, is butter that has been slowly simmered until the water evaporates and the milk solids are removed. This process gives ghee a longer shelf life, a more concentrated flavor, and a higher smoke point.
- Flavor: Butter is creamy, slightly sweet, and rich, with a milder flavor. Ghee is more intense; it's nutty, toasty, and caramelized thanks to the browning of milk solids before they're strained out. This makes it a flavor powerhouse, especially in sautéed and roasted dishes.
- Smoke Point: Ghee has a much higher smoke point (~450°F) compared to butter (~350°F), making it a better choice for high-heat cooking like frying, grilling, or searing. Butter tends to burn more easily due to its water and milk solid content.
- Shelf Life & Storage: Butter needs refrigeration and has a shorter shelf life. Ghee is shelf-stable and can be stored in your pantry for months without going bad, thanks to its low moisture content.
Quick Reference Table
| Feature | Butter | Ghee |
|---|---|---|
| Contains Milk Solids | Yes | No |
| Smoke Point | ~350°F | ~450°F |
| Shelf Stable | No (must refrigerate) | Yes |
| Flavor | Mild, creamy | Nutty, rich, toasty |
| Lactose-Free | No | Often, yes |
| Best For | Baking, spreading | High-heat cooking |
In short, use butter when you want creamy richness for spreading or baking, and reach for ghee when you're cooking at a high heat or want that extra layer of nutty flavor.
Ghee vs Olive Oil: Which One Should You Use?
Both ghee and olive oil are kitchen staples. But while they both offer benefits, they're quite different in how they taste and behave when used in cooking.
- Smoke Point: One of the biggest differences between ghee and olive oil is how they handle heat. Ghee has a high smoke point of about 450°F, which makes it excellent for high-heat cooking methods like frying, roasting, or searing. Extra virgin olive oil, in contrast, has a lower smoke point (about 375°F) and can break down at high temperatures, losing its nutritional benefits and developing a bitter taste.
- Flavor: Ghee has a rich, nutty, and buttery flavor thanks to the caramelization of milk solids during its preparation. Olive oil, particularly extra-virgin, brings a grassy, fruity, or peppery flavor. It works really well in Mediterranean-style dishes and is a wonderful choice if you're serving fresh ingredients.
- Diets: Ghee is a great choice for keto, paleo, and Whole30 diets due to its fat content and lack of dairy solids. Olive oil is preferred for Mediterranean, vegan, and plant-based diets because it's derived from olives and is completely dairy-free.
Quick Reference Table:
| Feature | Olive Oil | Ghee |
|---|---|---|
| Smoke Point | ~375°F (extra virgin) | ~450°F |
| Flavor | Fruity, grassy, peppery | Nutty, rich, buttery |
| Dairy-Free | Yes | Yes (if properly strained) |
| Fat Composition | Mostly monounsaturated fats | Saturated + some healthy fats |
| Best For | Dressings, low-to-medium heat | High-heat cooking, roasting |
| Diet-Friendly | Mediterranean, Vegan | Keto, Paleo, Whole30 |
Use ghee when you want a rich, buttery flavor and are cooking at high heat. Use olive oil for drizzling, dressing, or dishes where you're cooking at a lower heat. Both deserve a spot in your pantry but for different reasons!
Is Ghee Keto?
Yes, ghee is 100% keto-friendly and a favorite fat source for many people following a ketogenic diet. Since it's pure fat with zero carbs and no sugar, it fits perfectly into a low-carb, high-fat lifestyle.
Here's why it's such a great fit for keto:
- It's high in healthy fats: One tablespoon of ghee contains about 14 grams of fat, which helps fuel your body in the absence of carbs.
- Zero carbs: Ghee contains no carbohydrates, so it won't knock you out of ketosis.
- It's stable at high heat: Ghee has a high smoke point (around 450°F), making it ideal for sautéing, frying, or roasting without breaking down into harmful compounds.
- Many followers of the keto diet even add ghee to their coffee or blend it with MCT oil for a creamy "bulletproof-style" boost that keeps their hunger at bay and energy up.
Does Ghee Need to Be Refrigerated?
Ghee does not need to be refrigerated, which is one of the many reasons it's such a convenient pantry staple. Because the milk solids and water have been removed during the clarification process, it's shelf-stable and highly resistant to spoilage.
Make sure to keep it in a cool, dark place away from direct sunlight or heat, and always use a clean, dry spoon to avoid introducing moisture or contaminants.
Refrigeration won't hurt it, but it will make it firmer and more difficult to scoop. If you like it soft and spreadable, the pantry is usually your best bet.
How Long Does Ghee Last?
Ghee has an impressively long shelf life thanks to its lack of water and milk solids, which makes it more stable than regular butter.
- Unopened: It can last up to 1 year at room temperature and even longer if refrigerated.
- Opened: It will stay fresh for up to 3 months when stored in a cool, dark pantry, and up to 1 year in the refrigerator
For best results, always:
- Use a clean, dry spoon when scooping
- Keep the container tightly sealed
- Store it away from heat and direct sunlight
Tip: If it ever smells off or develops mold (it's rare, but possible if it somehow becomes contaminated), it's time to toss it.
How to Use Ghee
Ghee is one of the most versatile fats you can keep in your kitchen. With its high smoke point (around 450°F/232°C) and rich, nutty flavor, it can be used for everything from high-heat searing to delicate finishing touches. Here's a breakdown of how to use it in your cooking:
Everyday Cooking Substitutions
- Use it anywhere you'd normally use butter, oil, or margarine. It adds a deeper flavor and handles high heat cooking much better.
- Sautéing & Stir-Frying: It won't burn as quickly as butter, making it perfect for sautéing veggies, onions, garlic, or spices.
- Pan-Frying & Searing: It's ideal for eggs, meat, seafood, and tofu because it crisps your ingredients without smoking or breaking down.
- Roasting: Toss veggies or potatoes with melted ghee and seasoning before roasting for a caramelized finish.
- Baking: Swap it 1:1 for butter or oil in baked goods like cookies, muffins, and biscuits. It works especially well in shortbreads and flaky crusts.
- Popcorn: Melt it and drizzle it over freshly popped popcorn for that classic movie theater flavor!
Finishing & Flavor Boosting
- Its rich, roasted flavor can add a lot of flavor to your dishes even after cooking!
- Drizzle it over cooked rice or lentils (especially in Indian dishes like dal or khichdi)
- Melt it over baked potatoes, roasted veggies, or corn on the cob
- Stir it into soups and stews for a buttery finish
- Brush it onto toast or naan with a sprinkle of salt or herbs
- Toss it with pasta or noodles
In Beverages
Ghee Coffee: Add 1-2 teaspoons of ghee to hot coffee (optionally blended with MCT oil) for a creamy, energizing boost. It's a favorite among keto and Whole30 followers.
Golden Milk (Turmeric Latte): Whisk it into warm milk with turmeric, ginger, and cinnamon.
Quick Substitution Guide
| Use | Swap For Ghee |
|---|---|
| High-heat cooking | Vegetable oil, canola oil |
| Baking | Butter, coconut oil |
| Finishing sauces | Olive oil, finishing butter |
| Coffee addition | Butter, MCT oil |
Where to Buy Ghee
Ghee has become widely available and is no longer limited to specialty or international markets. You can now find it in many mainstream grocery stores, health food stores, and online retailers. Here are some of the best places to shop for high-quality ghee:
Grocery Stores
- Whole Foods Market: They have a wide selection of organic and grass-fed brands.
- Trader Joe's: They have a house-brand that's affordable and delicious (it's where I typically buy my ghee). It's not always available, however, so call ahead to check.
- Sprouts Farmers Market: They often stock both plain and flavored versions.
- Kroger, Ralphs, and other major chains: Look for it in the oils section or natural/organic aisles.
- Indian and International Markets: Great for finding traditional brands you can't get elsewhere.
Online Retailers
- Amazon: Wide variety of brands, sizes, and subscription options.
- Thrive Market: Carries curated, organic options for members.
- Vitacost & iHerb: Good for health-focused brands and international shipping.
Recommended Ghee Brands
- Vital Farms Ghee: Grass-fed and rich in flavor.
- 4th & Heart: Known for their vanilla bean and Himalayan pink salt flavors.
- Ancient Organics: Artisanal ghee made in small batches.
- Pure Indian Foods: Family-owned, traditional Indian ghee.
Frequently Asked Questions
Is ghee the same as clarified butter?
They're very similar but not exactly the same. Both are forms of butterfat, but ghee is simmered longer than clarified butter, allowing the milk solids to caramelize. This gives it a nuttier flavor and a deeper golden color.
Can people with dairy allergies eat ghee?
Many people with lactose intolerance or casein sensitivity tolerate ghee because the milk solids (where lactose and casein are found) are removed. However, if you have a severe dairy allergy, you should DEFINITELY consult your doctor before using it.
Is ghee healthier than butter?
Ghee contains more healthy fats, vitamins A and E, and a higher smoke point than butter. However, it's still a fat source, so moderation is key.
How do I know if ghee has gone bad?
Spoiled ghee may develop a sour smell, taste off, or show discoloration or mold. Always store it in a clean, airtight container and use clean utensils to scoop it.
Can I make ghee at home?
Homemade ghee is easy to make by simmering unsalted butter until the milk solids separate and brown slightly. Strain, cool, and store!
What are some good recipes that use ghee?
Try it in butter chicken, sautéed green beans, pan-fried eggs, or even drizzled over popcorn or stirred into coffee. Scroll down for 20 delicious recipe ideas!
In addition to the recipes we've linked to below, we have quite a few on our own site that call for ghee. These garlic portobello mushrooms are a perfect example of when to use ghee since mushrooms should be cooked over high heat. Both Green Beans Almondine and Sauteed Green Beans and Mushrooms are super easy and full of flavor. And if you're looking for something cozy and comforting, this Booyah recipe is a hearty, Midwestern stew that's perfect for feeding a crowd!
20 Recipes That Use Ghee
Paleo Lemon Butter Chicken
This lemon ghee chicken is paleo and whole 30 friendly, but that's just one of the great things about it. You'll add this to your favorites list and it's versatile enough to serve with rice, pasta, or potatoes.
Texas Chili - Award Winning Chili Recipe
This award-winning chili recipe is one you must try! It makes a LOT, so feel free to cut the recipe in half if you're not feeding a crowd. Ghee is used to sear the beef and vegetables.
Butter Poached Lobster
Lobster tails poached in rich, flavorful ghee is simple and delicious but tastes extravagant.
Melt-in-Mouth Butter Cookies (Egyptian Ghorayebah)
These perfectly sweet bite-sized treats are made with just three ingredients.
Semolina Ghee Balls
Semolina ghee balls are a traditional Indian dessert with ghee-roasted cashews for a rich, nutty flavor.
Ghee Caramelized Banana Oatmeal
Take your breakfast to a new level with caramelized bananas in this quick and delicious oatmeal recipe.
Savory Zucchini Fritters
These savory zucchini fritters are fried in ghee to crispy perfection, made with just eight ingredients, they're perfect as a side, appetizer, or for breakfast.
Brown Butter Ghee Chocolate Chip Cookies
If you love chocolate chip cookies, give these brown butter ghee chocolate chip cookies a try.
Healthy Garlic Scallops Recipe
If you love scallops as much as I do (or even just a little bit), this recipe will make your mouth water. So simple, but so delicious!
Maple Bacon Doughnuts
Maple. Bacon. Donuts. Is there anything else we need to say? You'll just need 5 ingredients to make these delicious, airy, sweet and salty donuts.
Authentic Chicken Curry Recipe Made Easy
You'll love this authentic chicken curry recipe. This version is a thick, flavorful gravy with tender skin-on chicken drumsticks.
Homemade Butter Chicken
Butter chicken is a popular traditional Indian dish with tender chicken in a flavorful sauce. Serve it over rice and soak up the extra sauce with naan.
Ghee Rice Recipe
If you haven't tried ghee rice, you should. This South Indian dish is aromatic and tasty. Made with ghee, onions, raisins, cashews, and spices, this rice dish is perfect on its own or as a side and can be made on the stove or in an instant pot.
Mysore pak recipe, Soft Mysore pak
This is a traditional Indian sweet recipe. This version is made with just three ingredients and can be made in just 20 minutes!
Lamb Curry Recipe
This traditional lamb curry recipe with a ghee base is a perfect blend of spices and tender meat. Like other curries, it is best served with rice and naan.
Banana Ghee Pancakes
These pancakes are made with ghee and sweet, ripe bananas are moist with a rich, buttery flavor. Fry them in ghee for a golden, crispy finish and top them with a dollop of ghee.
Turkish Poached Eggs Recipe {Primal, GF)
Poached eggs are one of my favorite things, so eggs poached in ghee? Yes, please. Perfectly spiced butter with a chimichurri style sauce and a yogurt base can be served with bread or hash browns and make the ideal brunch dish.
Herbed Ghee Pasta
If you love buttery pasta, this herbed ghee pasta will be one of your new go-to dishes with a slight kick and from the chili peppers. Perfect served on its own or with chicken or fish and fresh veggies.
Ghee Mashed Potatoes – Instant Pot Recipes
This will be in your regular rotation. Flavorful, buttery mashed potatoes made in minutes with your instant pot. Make a batch to keep on hand for quick meals during the week.
- Old Fashioned Turkey And Noodles Recipe - February 2, 2024
- Candied Jalapeno Cocktails (4 Ways!) - January 26, 2024
- National Food Holidays: The Big List - January 8, 2024
Mary says
Thank you for this article. I was looking at my first jar of ghee and wondering what to do with it and your article was very useful! Now I can't wait to start using it!
Kristy Bernardo says
I'm so glad you found it helpful, Mary! I use ghee every day - you'll love it!