Honey and Olive Oil: A Mediterranean Pairing for Kitchen and Skin
Honey and olive oil are two of the oldest foods of the Mediterranean. Together they flavor dressings, glazes, breads and cakes, and they appear side by side in traditional beauty routines. Olive oil, especially extra virgin, has strong research behind it as part of a Mediterranean diet. Honey adds sweetness and character. This article explains what research says about olive oil, where honey fits, simple ways to use honey and olive oil in the kitchen and on the skin, and a few cautions. For skin care, see honey for dry skin.
For general education only, not medical advice. Our honey is a food and is not intended to diagnose, treat, cure or prevent any disease.
Olive oil and the Mediterranean diet
Extra virgin olive oil is made by pressing olives without heat or chemicals. It is rich in monounsaturated fat and contains polyphenols that give it a peppery bite.
The large Spanish PREDIMED trial, published in the New England Journal of Medicine, found that people at high cardiovascular risk who followed a Mediterranean diet supplemented with extra virgin olive oil had fewer major cardiovascular events than those on a reduced-fat control diet.
Where honey fits
Traditional Mediterranean diets include small amounts of honey, often with yogurt, cheese, nuts or fruit. Honey is still an added sugar, so it belongs in modest portions. The American Heart Association suggests limits of about 25 grams a day for most women and 36 for most men.
Using honey to make vegetables, salads and whole grains more appealing is a practical way to fit it into a heart-friendly eating pattern.
Honey and olive oil vinaigrette
Whisk three tablespoons of extra virgin olive oil with one tablespoon of vinegar or lemon juice, one teaspoon of honey, half a teaspoon of mustard, salt and pepper. Taste and adjust.
Honey helps emulsify the dressing and balances acidity. Our honey vinaigrette guide has more variations.
- 3 tablespoons extra virgin olive oil
- 1 tablespoon vinegar or lemon juice
- 1 teaspoon honey
- 1/2 teaspoon mustard
- Salt and pepper
Cooking with honey and olive oil
Ideas from across the Mediterranean:
| Dish | How to use |
|---|---|
| Roasted vegetables | Toss with olive oil, finish with a honey drizzle |
| Grilled halloumi or feta | Olive oil in the pan, honey and thyme on top |
| Olive oil cake | Replace part of the sugar with honey |
| Bread dip | Olive oil with a spoon of honey and za'atar |
| Chicken marinade | Olive oil, honey, lemon, garlic, oregano |
Baking with honey and olive oil
Olive oil cakes are moist and tender, and honey adds depth and keeps them soft for days. When you swap honey for sugar, use about three quarters as much honey, reduce other liquids slightly and lower the oven by about 25°F, since honey browns faster.
Our baking with honey guide explains the swap in detail.
Honey and olive oil for skin
Honey attracts moisture and olive oil softens and seals it in, which is why the two appear together in homemade masks and scrubs. A review of honey in dermatology discusses honey's humectant role.
Some research suggests olive oil may weaken the skin barrier in people prone to eczema, so those with eczema or very sensitive skin may want to choose other oils. Patch test any mixture first.
Honey and olive oil hair mask
Mix one tablespoon of honey with two tablespoons of olive oil, apply to damp hair lengths, cover with a shower cap for 20 minutes, then shampoo well. It can leave dry ends softer. Rinse thoroughly, since both can leave residue.
Our article on honey for hair has more ideas.
Choosing a good olive oil
Look for extra virgin olive oil in dark glass or tins, with a harvest date if possible. Fresh oil tastes fruity, grassy or peppery. Store it away from heat and light and use it within a few months of opening.
Choosing a honey for olive oil dishes
Floral honeys like orange blossom pair beautifully with citrus dressings and olive oil cakes. Wildflower honey is versatile for marinades. Darker honeys can be lovely with roasted root vegetables.
Folk remedies with honey and olive oil
In some traditions, a spoon of olive oil and honey is taken in the morning for digestion or a sore throat. There is no good evidence for these remedies. Honey alone has the best evidence for coughs in people over one.
Safety notes
Never give honey to babies under 12 months. People with diabetes should count honey as carbohydrate. Olive oil is calorie-dense, about 120 calories per tablespoon, so portions still matter.
Pairing ideas for entertaining
A simple Mediterranean board might include good bread, a dish of olive oil, a small pot of honey, feta, olives, figs and walnuts. Guests can dip and drizzle as they like. Our article on honey and walnuts has more ideas.
The takeaway
Honey and olive oil is a timeless pairing. Use extra virgin olive oil generously as your main cooking fat and honey sparingly for flavor, and you have the heart of a Mediterranean kitchen.
Honey for your Mediterranean table
Al Safa's raw honeys are never heated above hive temperature and bring floral, fruity or bold notes to dressings and cakes.
Find a favorite in our shop.
Sources
Outside health sources we used for this article. They open in a new tab.
- Primary Prevention of Cardiovascular Disease with a Mediterranean Diet Supplemented with Extra-Virgin Olive Oil or Nuts (PREDIMED, 2018) · New England Journal of Medicine
- Honey in dermatology and skin care: a review · PubMed
- How much sugar is too much? · American Heart Association
Frequently asked questions
- Is honey and olive oil good for you?
- Extra virgin olive oil is linked with heart benefits in a Mediterranean diet. Honey is an added sugar to enjoy in small amounts.
- How do I make honey and olive oil dressing?
- Whisk olive oil, vinegar or lemon, a little honey, mustard, salt and pepper.
- Can I bake with honey and olive oil?
- Yes. Olive oil cakes with honey are moist. Use less honey than sugar and lower the oven slightly.
- Is honey and olive oil good for skin?
- It can soften and moisturize, but olive oil may not suit eczema-prone skin.
- Can honey and olive oil help hair?
- A mask may soften dry ends. Rinse well.
- Does honey and olive oil help a sore throat?
- Honey alone has some evidence for coughs. The combination has not been studied.
- Which honey goes with olive oil?
- Orange blossom for citrus dishes, wildflower for marinades, darker honeys for roasted vegetables.
Al Safa Honey is a food producer, not a medical provider. Nothing here is medical advice, and these statements have not been evaluated by the Food and Drug Administration. Talk to your doctor about any health concern. Never give honey of any kind to a baby under 12 months old.