The 13 best sesame oil substitutes
Sesame oil is a popular ingredient in Asian and Middle Eastern cuisines, known for its distinctive flavor and aroma. However, if you don’t have sesame oil on hand, or if you’re looking for alternatives due to dietary restrictions or personal preference, there are several substitutes that can provide similar flavors and textures. In this article, we will explore the 13 best sesame oil substitutes and discuss their characteristics and best uses.
1. DIY Sesame Flavored Oil
If you don’t have sesame oil, but you do have sesame seeds, you can easily make your own sesame flavored oil. Toast the sesame seeds in a pan over low heat until fragrant and lightly browned. Then combine the toasted seeds with a neutral oil such as grapeseed oil, light olive oil, or sunflower oil. Use 1 cup of oil for each 1/4 cup of toasted seeds. Simmer over low heat for 30 minutes, then transfer to a glass jar and refrigerate. You can filter out the seeds or leave them in for added flavor and texture.
2. Tahini
Tahini, a paste made from sesame seeds, can be an excellent substitute for sesame oil in terms of flavor. However, it’s not an oil, so if you need it for cooking purposes, you’ll need to combine it with a neutral oil. Use a small amount of tahini and mix it well with an alternative oil before adding it to your recipe.
3. Peanut oil and other nut oils
Peanut oil is a good substitute for sesame oil, offering a slightly nutty flavor and a similar health profile. It has a slightly higher smoke point than sesame oil and is often less expensive. Other nut oils such as almond oil, walnut oil, hazelnut oil, and macadamia nut oil can also be used, each adding its own unique nutty flavor. These nut oils work well in both cooked and uncooked recipes, including baked goods.
4. Flax oil and other seed oils
Flax oil, rich in omega-3 fatty acids, can be a popular choice for those following a plant-based diet. It has a slightly nutty flavor and can be used in uncooked recipes such as dressings and dips. Hemp seed oil and pumpkin seed oil are other seed oil alternatives that can provide similar flavors. Hemp seed oil, in particular, can be found unrefined and cold-pressed, similar to sesame seed oil.
5. Grape Seed Oil
Grapeseed oil is a versatile and neutral tasting oil that can be used as a substitute for sesame oil in various applications. It has a high smoke point and remains clear even when cold. Grapeseed oil shares some similarities with sesame oil in terms of its anti-inflammatory, antimicrobial and antioxidant properties, making it a suitable substitute in both cooking and skin care.
6. Olive Oil
Olive oil, known for its health benefits, can be a viable substitute for sesame oil, depending on the recipe. Light olive oil can provide a similar neutral flavor to regular toasted sesame oil. However, extra virgin olive oil has a distinct tangy, fresh green olive flavor that is different from the nutty flavor of dark sesame oil. Olive oil performs well at high heat and can be used for stir-frying and other cooking methods.
7. Avocado Oil
Avocado oil, derived from the seeds of avocados, is similar to olive oil and can be a good substitute for sesame oil. It is rich in omega-9 fatty acids and offers a versatile option for cooking. Avocado oil is known for its health benefits and can be used in a variety of culinary applications.
8. Coconut Oil
Coconut oil is a popular substitute for several cooking oils, including sesame oil. It has a unique flavor profile that adds a hint of tropical flavor to dishes. Coconut oil works well in both sweet and savory recipes and can be used for sautéing, baking and frying. However, it is important to note that coconut oil solidifies at lower temperatures, so it may not be suitable for all culinary needs.
9. Canola Oil
Canola oil is a versatile and widely available cooking oil that can be used as a substitute for sesame oil. It has a mild flavor and a high smoke point, making it suitable for a variety of cooking methods, including stir-frying and deep-frying. Canola oil is a popular choice because of its neutral taste and affordability.
10. Sunflower Oil
Sunflower oil is another neutral tasting oil that can be used to replace sesame oil. It has a high smoke point and can withstand high temperature cooking methods.
11. Walnut Oil
Walnut oil, derived from walnuts, offers a rich, nutty flavor that can be a suitable substitute for sesame oil in certain recipes. It is often used in salad dressings, marinades and dips. Walnut oil has a low smoke point, so it is best used in raw or lightly cooked dishes.
12. Safflower Oil
Safflower oil is a mild flavored and light textured oil that can be used as a substitute for sesame oil. It has a high smoke point and can be used for various cooking methods, including baking, sautéing and frying. Safflower oil is low in saturated fat and high in monounsaturated fat, making it a healthier option.
13. Butter or ghee
In certain recipes, butter or ghee (clarified butter) can be used as a substitute for sesame oil to add richness and flavor. While they have different flavor profiles, they can add a similar level of richness and depth to dishes. Butter and ghee work well in baked goods, sauces, and sauteed dishes.
Conclusion
If sesame oil is not available or suitable for your needs, there are several substitutes that can provide similar flavors and textures. Alternatives include DIY sesame flavored oil, tahini, nut oils, seed oils, and various cooking oils such as grapeseed oil, olive oil, avocado oil, coconut oil, canola oil, sunflower oil, walnut oil, and safflower oil. Depending on the recipe and desired flavor profile, you can choose the substitute that best suits your needs. Experimenting with different substitutes can add new and exciting flavors to your dishes while still maintaining the essence of the original recipe.
FAQS
Can I make my own sesame oil to replace sesame oil?
Yes, you can easily make your own sesame infused oil using sesame seeds and a neutral oil such as grapeseed or light olive oil. This homemade alternative can be a great substitute for store-bought sesame oil.
What is the best substitute for sesame oil if I don’t have any on hand?
One of the best substitutes for sesame oil is DIY sesame flavored oil. By toasting sesame seeds and infusing them in a neutral oil, you can create a flavorful substitute that works well in a variety of recipes.
Are there any nut oils that can be used as a substitute for sesame oil?
Yes, nut oils such as peanut oil, almond oil, walnut oil, hazelnut oil, and macadamia nut oil can all be used as sesame oil substitutes. Each of these nut oils adds its own unique flavor and can be used in both cooked and uncooked recipes.
Can I use olive oil instead of sesame oil?
Yes, olive oil can be used to replace sesame oil in certain recipes. Light olive oil can provide a similar neutral flavor, while extra virgin olive oil has a distinct tangy flavor that is different from sesame oil. Olive oil works well with high-heat cooking methods and can be a versatile substitute.
Is coconut oil a good substitute for sesame oil?
Coconut oil can be a good substitute for sesame oil, especially if you enjoy a hint of tropical flavor in your dishes. It works well in both sweet and savory recipes and can be used for sautéing, baking, and frying. Keep in mind, however, that coconut oil solidifies at lower temperatures, which may limit its use in certain culinary applications.