Sesame oil, known for its nutty flavor and aroma, lends a distinctive sesame flavor to a variety of dishes, including salad dressings, noodles, and chicken recipes. However, if you are allergic to sesame seeds or have run out of sesame oil, you will be looking for a substitute.
Here are 8 of the best sesame oil substitutes.
Substitutes for regular sesame oil 1–5
Raw sesame seeds are used to make regular sesame oil. It’s frequently used as cooking oil or in marinades to add a nutty, earthy flavor.
Here are some alternatives you can use in a pinch.
1. Extra virgin olive oil
Because of its versatility and impressive nutrient profile, olive oil is an excellent replacement for sesame oil.
Olive oil is well-known for its numerous potential health benefits. This is due to the polyphenol antioxidants and heart-healthy monounsaturated fats it contains.
You can substitute olive oil for sesame oil in cooking as well as marinades and sauces like teriyaki sauce. Light olive oil, which has a milder, more neutral flavor than regular olive oil, should be used.
2. Wineseed oil
Grapeseed oil is popular vegetable oil with a neutral flavor that works well in a variety of recipes.
It contains a lot of polyunsaturated fatty acids and a lot of vitamin E in every serving. Vitamin E may aid in the prevention of inflammation by neutralizing harmful compounds known as free radicals. In marinades, stir-fries, and noodle dishes, use grapeseed oil in a 1:1 ratio to sesame oil for the best results.
3. oil from walnuts
Walnut oil is derived from walnuts, as the name implies. It’s high in omega-3 fatty acids, which have been extensively researched for their ability to reduce inflammation and protect against heart disease.
When cooked, walnut oil takes on a rich, nutty flavor that becomes slightly bitter. As a result, it’s best used as a substitute for sesame oil in non-cooking recipes like sauces or salad dressings. You can also use it to add flavor to finished meat and pasta dishes.
4. avocado oil
Avocado oil has a mild taste and a high smoke point. This is the temperature at which fat begins to degrade and emit smoke.
It’s high in antioxidants, including lutein, which is essential for eye health. Avocado oil is suitable for high-heat dishes such as fried rice due to its high smoke point. It can be used in place of sesame oil in a 1:1 ratio.
5. Peanut butter
Peanut oil is a popular sesame oil substitute, especially for those who are allergic to sesame. (However, if you have a peanut allergy, you should avoid this oil and try something else.) Peanut oil is high in monounsaturated and polyunsaturated fats, both of which promote heart health, in addition to vitamin E.
Because of its mild flavor and high smoke point, it is ideal for cooking dishes such as fried rice, noodles, stir-fries, and chicken.
6-9. Toasted sesame oil substitutes
Toasted sesame oil is made from toasted seeds, giving it a darker hue, thicker consistency, and richer, more pronounced flavor.
It is not suitable for hhhighighheheatingethods, unlike regular sesame oil. Instead, it’s typically used to season finished or uncooked dishes.
Here are some alternatives to toasted sesame oil.
6. Sesame seeds toasted with a neutral oil
Toasted sesame seeds mixed with a light, mild oil, such as canola or avocado oil, make an excellent substitute for toasted sesame oil. These seeds are high in fiber and protein, but they’re also high in micronutrients such as thiamine, niacin, magnesium, and zinc. To closely match the flavor of toasted sesame oil in dishes like dumpling sauce, use about 1 part sesame seeds to 4 parts oil.
If you want to use the toasted seeds alone as a garnish for certain dishes, such as chicken, tofu, or sautéed vegetables, you can adjust the ratio or skip the oil entirely.
7. Perilla seed oil
The seeds of the perilla plant are pressed to produce perilla oil. Its rich, nutty flavor makes it an excellent replacement for toasted sesame oil.
Furthermore, it is high in omega-3 fatty acids and has been shown to benefit a variety of health outcomes, including mental health.
8. Sesame paste from China
sesame paste is a flavorful condiment made from toasted white sesame seeds that is commonly used in salads, stir-fries, and noodle dishes. It has a dark color and a nutty flavor that is similar to toasted sesame oil.
It is best mixed into dishes rather than used as a cooking oil due to its thick, paste-like consistency. However, you can thin it out with a little oil to achieve the consistency of sesame oil.
