a small bowl of pasta and vegetables, with someone holding a dropper of CBD over top of it.

Cooking with CBD Oil: An Ultimate Guide

As the CBD industry grows, many people are trying new and interesting ways of incorporating CBD oil into their daily lives. Along with using CBD oil, gummies, topical creams and salves, softgels, capsules, and other types of products, consumers are also adding oil into their meals and drinks. But does this affect the overall potency and effectiveness of CBD oil in general? We’ll delve into some important facts so that we can find out. 

What is CBD Oil?

CBD oil is made when all of the terpenes, phytonutrients, and cannabinoids are extracted from the hemp and marijuana plants, which are both varieties of the cannabis plant. Cannabidiol, or CBD, is one of over 100 cannabinoids that’s found in the cannabis plant. 

CBD products are legal throughout the United States thanks to the 2018 Farm Bill. Under this legislation, all hemp-based products can be bought and sold throughout the country, providing they contain 0.3% or less THC. 

Cooking with CBD Oil: Is it Safe?

Cooking with CBD oil is safe as long as you know how to use it properly. Too high of a heat source can completely break down the oil and all the good stuff that’s in it. The whole idea of cooking with CBD oil is to infuse your food with it so that you’ll still be able to receive all of the terpenes, cannabinoids, and phytonutrients that are in the oil. 

Why You Should Cook With CBD Oil

The main reason you should cook with CBD oil is if you are unable to take it any other way. Mixing CBD with food or drink dilutes it and makes the uptake process in your body much less efficient. So whatever effects you are going for may be watered down or decreased by getting mingled with so many other elements. Dropping CBD oil straight under your tongue or chewing a gummy or taking a capsule or soft gel are the preferred methods, but if it's between taking CBD with your food or not taking it at all, then go for the food.

Tips for Cooking with CBD Oil

A woman with white hair holds up a bottle of CBD in front of a blue background.

It’s pretty easy to incorporate CBD oil into your favorite recipes. While we still suggest you take it straight, under the tongue, some people love to experiment with different ways of taking their CBD and so we’d like to offer a few simple tips to help you get started:

  • Use a top-quality CBD oil. When looking for a reputable brand, you should do your research by reading all third-party lab reports, verified customer reviews, product labels, and also find out where the brand sources its hemp from. 
  • If possible, you should try to use a CBD oil that is made with food-grade ingredients because it will incorporate better into your recipes.
  • Use CBD oil in recipes with healthy fats in them. 
  • Do not directly heat your CBD oil.
  • Be careful of using too high of a temperature as you are cooking, as this can break down the oil. 
  • If you are wary about using the oil that you take as a daily supplement in your recipes, then you can always look for a CBD-infused olive oil that’s ready to use in cooking. 
  • Be patient when waiting to feel the effects. It takes time for your body to digest and absorb the oils that you added to foods or drinks. 
  • Use care when consuming CBD oil with foods. For example, if you’re on a prescription medication that has a grapefruit warning, then you might want to leave the CBD oil out of your recipe. In this instance, CBD, like grapefruit, can alter the way in which the body metabolizes medication, causing too much or too little of it to enter into your bloodstream.

What Foods are Best to Start With?

A stack of chocolate chip cookies amongst hemp seeds and leaves

In cooking with CBD, it’s best to use foods that you’re familiar with. A great way to start is by adding CBD-infused oil on top of your salad. You can also add a few drops of oil to a favorite beverage like a smoothie or a protein shake. This way, while you’re still diluting the CBD, it’s at least not being cooked or heated.

After you’ve mastered that, you can try getting as creative as you want. You may want to try adding oil into pasta sauces, reduction sauces, or even baking it into cookies or brownies. Simply be mindful of how much oil you’re using and at what temperature you’re cooking or baking at. 

How Much CBD Oil Should You Use?

When using CBD oil in cooking, you should follow the same guidelines as you would for if you’re taking the CBD oil sublingually: start low and increase slowly. Likewise, in cooking, when it comes to strong spices, you would only want to start by using a small amount. The same goes for cooking with CBD oil.

You can always add more CBD oil into a recipe, but you cannot take it out when you add too much. Therefore, it’s recommended that you start low and go up slowly. For example, you can begin by using a 5-10mg dose of oil per serving and then gauge how you feel after you’ve digested your food. 

If you aren’t noticing any difference, then you can feel free to increase the dose slowly until you achieve your desired result. If you have questions or concerns, then it’s always best to consult with your primary care provider or medical specialist. 

Some Simple CBD Recipes to Get You Started

Cool and Easy Summertime Smoothie


  • 1 cup packed spinach leaves
  • ¼ cup fresh basil or mint leaves
  • ⅓ cup fresh or frozen strawberries
  • ¼ of a fresh or frozen medium avocado (peeled and pitted)
  • 1 Tbsp lime juice
  • ½ cup water
  • 1 dropper top-quality CBD oil
  • ¼ cup ice cubes
  • 1 Tbsp honey


  1. In your blender, combine spinach, basil or mint leaves, avocado, lime juice, CBD oil, honey, and half-cup of water. Blend ingredients until they are smooth.
  2. Pour the mixture into a glass with or without ice. Enjoy! 

Garlic and Lemon CBD Salad Dressing


  • 3 Tbsp olive oil
  • 1 Tbsp fresh lemon juice
  • 1 Tbsp CBD oil
  • 3 minced cloves of garlic
  • Salt and pepper to taste


  1. In a small bowl, whisk all of the ingredients together until they are all fully blended. 
  2. Pour the dressing into a bottle and shake well.
  3. Drizzle the dressing onto your freshly made salad.

Mashed and Infused Parmesan Potatoes


  • 11 cups of boiled and mashed potatoes
  • 1 cup of cream that’s been whipped
  • 1 cup of grated parmesan cheese
  • 16mg of CBD oil
  • 3 Tbsp of butter
  • ¼ Tsp of salt
  • Pepper to taste


  1. In a bowl, add parmesan cheese and mashed potatoes.
  2. Next, add whipped cream, butter, CBD oil, and salt. 
  3. Blend the ingredients until the mixture is smooth and creamy.
  4. Transfer the mixture to a non-stick casserole dish.
  5. Top the mashed potatoes with a little more grated parmesan cheese.
  6. Serve the mashed potatoes hot. 

How to Store and Preserve Your CBD Oil At Home

A woman reaches up to a bottle of CBD oil on a shelf.

There’s a very good reason why CBD oil is packaged in dark blue or brown glass bottles: to keep it from being exposed to the light. Exposure to light can cause the cannabinoids to break down and become ineffective. 

When storing your CBD oil, keep it in the original packaging. You should also store the bottle in a cool, dry, dark place like your pantry or kitchen cabinet. Heat can also change the chemical makeup of your oil. Therefore, you should also try to keep it out of the warmer rooms in your home. When properly stored, your CBD oil can last anywhere from one to two years. 

Why Taking CBD Oil Directly is Better Than Using it in Recipes

Even though it may be fun to use your CBD oil in some of your favorite recipes, the most efficient way to take advantage of all of the terpenes, cannabinoids, and phytonutrients in your oil is to take it directly each and every day. When you drop the CBD oil under your tongue and hold it in your mouth before swishing it around and swallowing it, you’re allowing all of the good stuff in that oil to enter into your bloodstream where it can then work with your body’s endocannabinoid system.

When you cook with your CBD oil, not only are you taking the chance of having it be broken down during the heating process, but you’ll also have to wait for 60-120 minutes for your body to break it down and fully absorb it by means of your digestive tract. In short, you’re better off taking your oil at the same time(s) each and every day than you are using it in smoothies, shakes, salads, baked goods, or in any other type of recipe. 

In Summation: Cooking with CBD Oil

Before adding any CBD oil into your recipes, you should do your research on how to best cook with it. As with any supplement, CBD oil dosage still matters — even when you’re cooking with it. Additionally, it’s important to be mindful if you or anyone dining with you are taking prescription medications that CBD oil can interact with. 

When using CBD in any of your recipes, it’s best to simply let its natural flavor shine through. If you’re concerned about the oil’s earthy, hempy flavor being too overpowering for your tastebuds, you can always balance it out by using other flavors that work in harmony with it. 

So, while it’s nice to shake things up from time to time by trying something new, if you want to get the very most out of all that CBD oil has to offer, then you’re better off taking it at the same time(s) each day as part of your natural supplement regimen. You can always save cooking with CBD oil as part of a special occasion or get-together with friends and family.