How to Use Shea Butter for Cooking

If you’ve ever only used shea butter on your skin, then you might just be missing out on one of the best-kept culinary secrets. While shea butter is famous for its nourishing properties in beauty routines and a staple product in many well-known body washes, it actually has a rich history as a cooking fat in Western African cuisine. Now, shea butter is only getting more and more popular - and it’s easy to see why, particularly when you look into its nutritional benefits and excellent taste.

Creamy, plant-based and loaded with nutrients, food-grade shea butter might just become your new go-to ingredient in the kitchen, and we’ll show you exactly how to use shea butter for cooking in this post.

Introduction to organic shea butter in cooking

You might’ve come across shea butter before, particularly if you’re partial to a browse down the skincare aisle. But, you might’ve never stopped to wonder, what exactly is shea butter? What does food-grade shea butter mean? Can you actually eat it?

In short, shea butter is a creamy substance that comes from the nut of the shea tree (also known as the Vitellaria Paradoxa), which is native to West Africa - read more about it here. The nuts are dried, roasted, and ground into a paste, then kneaded and processed (traditionally by hand) to extract the natural fat. When cooled and solidified, it becomes the rich and buttery shea butter we know and love.

Of course, not all different types of shea butter are edible, in fact, only food-grade shea butter is safe to eat. Food-grade shea butter is specifically prepared and purified for culinary use and is made under stricter hygiene conditions than cosmetic shea butter. It’s also often filtered or gently refined to remove impurities and preserve nutrients - a lot of people choose to buy organic shea butter for this exact reason.

Unlike cosmetic shea butter, which may contain fragrances, additives, or be processed with chemicals (and definitely shouldn’t be eaten), food-grade shea butter is:

• Edible and safe to cook with.
• Free from perfumes and preservatives. 
• Often labelled with words like ‘edible’, ‘culinary’, ‘grade A’ or ‘food-grade’.
• Produced according to food safety standards.

What are the benefits of shea butter in cooking?

One of the best things about using shea butter in cooking is that it’s not just surprisingly tasty, but it’s actually good for you too. Shea butter is packed full of healthy fats like oleic acid (the very same one that’s the principal fat in olive oil) and stearic acid, which helps to keep you feeling full and satisfied.

Not only that but shea butter naturally contains vitamins A and E, which are two elements known for being excellent for your skin, immune system and overall wellness.

From a cooking standpoint, shea butter melts into this gloriously smooth, creamy oil with a mild nutty flavour that works well in both savoury and sweet dishes (if you want to get clued up on all things baking with shea butter, read here). You can use shea butter for frying, sautéing, baking or even as a spread - it’s such a versatile ingredient and holds up well to heat.

And honestly? Besides from its seriously impressive health benefits and delectable flavour, there’s something really special about cooking with shea butter, an ingredient that’s been used for generations in West African kitchens. If you’re into natural, fresh, whole-food ingredients, shea butter is definitely worth trying in your next meal.

Shea butter as a dairy-free substitute in cooking

If you’re following a dairy-free, vegan or plant-based diet, shea butter makes for an easy and nourishing alternative to traditional dairy fats, like butter. Completely plant-based and naturally lactose-free, shea butter for dairy-restrictive diets is a natural fit for vegan households and anyone avoiding dairy due to allergies or intolerances. In fact, shea butter for vegan and plant-based diets is only growing in popularity, thanks to its nutritional and culinary qualities.

What makes shea butter especially useful when it comes to cooking is its sheer versatility. You can use it to sauté leafy greens like spinach or kale, or cook onions, garlic, tomatoes - the list really could go on.

Shea butter is also a great fat for starting soups, curries and sauces, especially if you appreciate a little extra nutty depth in your cooking. Alternatively, shea butter pairs well with spices like cumin, ginger and paprika, as well as dishes where you’d typically use coconut or olive oil.

So, whether you’re planning on pan-frying, stir-frying or slow-cooking your food-grade shea butter, it’ll be sure to give you not only a better flavour, but also a better performance when compared to traditional fats - minus the dairy. Who knew that using shea butter as a dairy-free substitute was so easy?

How to use shea butter for cooking

If you now feel ready (and somewhat prepared) to start using shea butter for healthy recipes, you’re in for quite the tasty experience - so buckle up! Shea butter is relatively simple to use, especially once you get the hang of how and when to add it to your dishes. Essentially, the basics to know are that shea butter comes in a solid form, but melts quickly when heated.

To use shea butter in your cooking, think of it like you would any cooking fat or oil (it’s really not that much different, even if it feels like it is). Begin by adding a spoonful to a warm pan, and once it melts, you can start to sauté your onions, garlic or peppers, and then follow with any vegetables, grains or proteins.

As a tip, shea butter is particularly good when searing tofu or mushrooms, or softening leafy greens. One of the simplest ways to use shea butter in cooking is to use it to whip up our quick vegetable rice noodle stir-fry (full recipe can be found here), by adding 50g of shea butter to a hot pan and then throwing in your vegetables to fry.

Alternatively, if a curry is your vice of choice, Star Shea also has a great vegetarian curry recipe, which again uses shea butter and a load of hearty vegetables.

You can also use shea butter as a finishing fat by adding a small spoonful at the end of cooking to bring a dish together - stir into the likes of beans, lentils or roasted vegetables minutes before serving for a gloriously silky finish.

To harness the best results from shea butter, cook it over a medium or low heat, as super high temperatures can break down its natural qualities. And of course, always check (and double check) that you’re using food-grade shea butter, which, if you’ve purchased from Star Shea, it is.

If you’re more of a sweet than a savoury person, then don’t worry about feeling left out, we’ve got plenty of indulgent and yummy sweet recipes ready and waiting. Find our sweet recipes using shea butter here.

Where (and how) to buy shea butter for cooking

By far, the most important thing to look out for when purchasing shea butter is that it’s labelled as food-grade and edible; you definitely wouldn’t want to consume anything that’s not! This is where Star Shea’s Organic Vegan Butter comes in. Our best organic raw shea butter is free from additives, animal products and chemicals, and only made with the finest ingredients that you’d actually want to eat.

When assessing the quality of your shea butter, here’s what you need to be looking out for, prior to cooking:

• Texture: Your shea butter should be creamy and solid at room temperature, but melt smoothly when warmed. Make sure to avoid anything with an overly grainy or waxy texture.
• Scent: Expect a mild, nutty or earthy aroma - shea butter with a nutty flavour is perfect. A strong or chemical smell can indicate that your shea butter isn’t food-grade and shouldn’t be eaten. 
• Purity: Look for 100% pure, unrefined or lightly refined shea butter without any additives, preservatives or fragrances. 
• Organic certification: For optimal cooking results, you’re going to want to choose an organic shea butter to avoid pesticides and chemicals. 

Shea butter storage and handling tips for cooking

Once you’ve tracked down the shea butter you want to cook with (Star Shea’s is right here), you’re going to want to make sure it’s stored properly to ensure it keeps the desired length of time and doesn’t go off.

To keep your shea butter fresh, store it in an airtight container in a cool, dark place, away from direct sunlight and heat. There’s no need to put it in the fridge, although if you live in a particularly hot climate, popping your shea butter in the fridge can help it to stay firm and avoid it turning into the dreaded sludge.

When stored properly, shea butter can last around 12 to 24 months. But, make sure to keep an eye (and nose) out for any changes in its smell and texture.

So, experimenting with shea butter in your cooking could just be the shakeup your recipes need. Whether you’re bored of the same old olive oil or are looking for a dairy-free way to bring an added creaminess to your meals, this traditional cooking fat might just be your new culinary favourite.

Plus, now that you know how to use it, store it and where to buy it, hopefully you’re feeling ready to let shea butter earn its place in your pantry shelves. The only real question left is: which are you going to cook first - vegetarian curry or a rice noodle stir-fry?

Frequently Asked Questions

Can shea butter be used for cooking?

Yes, shea butter can be used for cooking. However, it’s essential you use food-grade shea butter to ensure safety and quality. Food-grade shea butter is specifically prepared and purified for culinary use, and is generally made under stricter hygiene conditions than your run-of-the-mill cosmetic shea butter. Shea butter is also known to add a unique, nutty flavour to dishes and is rich in vitamins and minerals.

Is shea butter good for cooking?

Yes, in short, shea butter is good for cooking. Traditionally used in parts of West Africa for preparing meals, shea butter is rich in healthy fats and adds a subtle, nutty flavour that can enhance the taste of various dishes. Its smooth texture makes it ideal for cooking with vegetables, tofu, or curries, however, it must be taken into consideration that shea butter should be used in moderation due to its high fat content.

How does shea butter affect the taste of baked goods?

As well as in cooking, shea butter also gives a subtle nutty flavour to baked goods. This unique taste can enhance the overall flavour profile of your recipes, especially in items like cookies, cakes, and pastries. However, the flavour is mild enough that it won't overpower other ingredients in your baked goods.

Can shea butter replace all types of fats in cooking?

While shea butter is versatile, it may not be suitable for all types of cooking. It works well as a substitute for butter or oil in many recipes, particularly in baking and low-heat cooking. However, for high-heat cooking methods like deep frying, other oils with higher smoke points might be more effective - always consider the specific requirements of your recipe when substituting fats. That said, in many cases, food-grade shea butter can simply replace common fats like margarine, lard or vegetable oils, especially when you’re looking to add a rich, somewhat nutty flavour to your cooking.

Is shea butter healthier than regular butter for cooking?

Shea butter and regular butter have different nutritional profiles. Shea butter is rich in vitamins A and E, and contains beneficial compounds like fatty acids and antioxidants. Plus, unlike the regular butter we know and love that’s high in saturated animal fats and cholesterol, shea butter is plant-based, making it suitable for vegan diets or for those with a lactose intolerance or dairy allergies. Like regular butter, it’s important to use shea butter in moderation too, because of its high calorie content - which means that ultimately, the healthiest option depends on individual dietary needs and preferences.