Why You Should Swap Your Butter for Indian Ghee

You'll find golden jars of ghee in many grocery stores, or online—but it's also super simple to make yourself. Jennifer McGruther

The next time you head to the grocery store, you might find jars of ghee tucked in among the other culinary oils on the shop’s shelves. With its deep-rooted history and rich flavor, ghee is often a top choice for those shifting from industrial foods, including highly processed seed oils, to a less refined and more natural diet.

What Is Ghee?

Ghee is a type of clarified butter that originates from India and is a staple in South Asian cuisine. Its distinct nutty flavor works well in dishes such as rice, long-simmered curries, and sautéed vegetables, or drizzled over flatbreads like roti or naan.

All ghee starts with butter. Most cooking oils, such as coconut or olive oil, are pure fat. Butter is different. It’s a natural emulsion that contains fat, water, and milk solids. The water and milk solids found in butter lower its smoke point and shorten its shelf life.

Making ghee is a simple process that removes these components, producing a pure golden butterfat. You gently simmer butter over low heat until it separates into liquid fats and milk solids. Then, you strain them out, leaving the clarified butterfat. This process gives ghee a rich, nutty flavor. It also increases its smoke point: Butter’s smoke point is about 350 degrees F, while ghee’s is closer to 485 degrees F. This makes it ideal for cooking at high temperatures without burning.

Since ghee is pure fat, it has a long shelf life and does not need refrigeration. You can store it in a tightly sealed container at room temperature for up to a year.

Deep-Rooted Heritage

The process of making and using ghee is deeply rooted in Indian culture and its culinary and medicinal traditions. Sandeep Agarwal’s family has been making ghee for five generations, since 1889. His uncle still operates the family business out of a century-old building in Hisar, Haryana, in northern India.

“My mom would use ghee for cooking most of the dishes,” Mr. Agarwal told The Epoch Times. “In India, no one will serve you roti, rice, or kitchari [a medley of rice and lentils] without ghee. It is considered disrespectful.”

Mr. Agarwal finds a multitude of everyday uses for ghee. In addition to cooking, he recommends it for topical use as a moisturizer. He and his wife, Nalini, sell grass-fed organic ghee at their New Jersey-based store Pure Indian Foods, along with Ayurvedic spices.

Ancient Medicine and Modern Nutrition

“In Ayurvedic medicine, ghee is highly valued for its nourishing and healing properties,” said Mrinal Pandit, a registered dietitian and clinical nutritionist at the Oliva Clinic. Practitioners use it both internally and externally, to “purify and rejuvenate the body.” She notes that it balances the three body-type energies, promoting overall harmony and well-being, and supports vitality, immunity, and digestion.

Current nutrition research agrees that ghee offers many benefits. A 2024 review found that it’s a good source of vitamins A, D, E, and K. It also has butyric acid, a fatty acid linked to gut health. Moreover, many people who experience dairy sensitivities may be able to consume ghee. Casein (milk protein) and lactose (milk sugar) are the components of dairy that elicit the biggest reactions. Since these milk solids are removed during the ghee-making process, ghee may prove a safer option for those with dairy sensitivities.

How to Use It

You can find ghee in many grocery stores and natural foods markets. Artisan makers also sell ghee online, including specialty ghees infused with medicinal and culinary herbs. When shopping, look for ghee that is free from additives. Grass-fed ghee such as the Agarwals’ tends to have the highest vitamin content.

Try roasting or sautéing vegetables in ghee or using it as a replacement for butter. Stirring chopped fresh herbs into melted ghee makes a delicious accompaniment to fresh bread. If you’re feeling even more adventurous, consider using it as a balm for dry, chapped skin, too.

Herbs and ghee complement the carrots' natural sweetness. Jennifer McGruther

Where to Buy

Pure Indian Foods: This family-run business sells certified organic grass-fed ghee and a variety of other Indian specialty foods. In addition to plain ghee, they also offer ghee infused with Ayurvedic and culinary herbs. PureIndianFoods.com

Ancient Organics: This ghee maker offers certified organic ghee, including herb-infused varieties, from pasture-raised cows. AncientOrganics.com

Organic Valley: This dairy cooperative offers certified organic ghee and is widely stocked in grocery stores nationwide. OrganicValley.coop

How to Make Ghee

Making ghee at home is easy. Low temperatures and slow cooking are the key to making good ghee. You'll need about 40 minutes, just enough time to allow the butter to melt slowly and separate. If you notice the milk solids browning too quickly, just turn the heat down a notch. A wide, heavy pan is optimal for making ghee, as it promotes even cooking and allows steam to escape.

Homemade ghee tends to have a shorter shelf life than commercially prepared ghee, so plan to keep it at room temperature for no longer than 3 months or in the fridge for up to 1 year.

Makes about 1 1/2 cups

• 1 pound butter, cut into 1-inch pieces

Place the butter in a wide, heavy-bottomed saucepan or skillet. Heat the butter over medium-low heat until completely melted, about 10 minutes.

Once the butter melts completely, turn down the heat to low. Allow the butter to continue cooking until separated, stirring occasionally, and removing any foam that appears on the surface with a slotted spoon. Continue cooking until the white milk solids sink to the bottom of the pan and turn a light amber-brown, about 30 minutes.

Remove the saucepan from the heat. Allow the ghee to cool for a few minutes while you line a fine-mesh strainer with cheesecloth. Place the lined strainer over a heat-resistant container, such as a mason jar.

Carefully pour the ghee through the strainer to capture all the milk solids while the ghee streams into the jar.

Let the ghee cool completely before sealing the container. Store at room temperature for up to 3 months or in the fridge for up to 1 year.