If you are questioning yourself, ‘what can you substitute for sesame oil?’, you are either running out of it or allergic to it.
In both cases, we have ten sesame oil substitutes that you can use without a second thought.
Whether you are preparing to make a quick Asian stir fry, a Korean beef bowl, or a chicken korma, we have enlisted the best sesame oil substitutes that work well with all sorts of cuisines and recipes.
What Are Some Excellent Substitutes For Sesame Oil?
The best substitutes for sesame oil are Perilla oil, avocado oil, nut oils such as peanut and walnut oil, olive oil, and canola oil are few to name. However, number 5 is the best one in every situation. Read through to find out about the exact use and benefits of these tried and tested sesame oil substitutes.
10 Best Sesame Oil Substitutes For Your Recipes:
To find out the best sesame oil alternative that goes well with your recipe, you will have to first learn about sesame oil and its available types.
|Substitute name||Total calories||Omega-6 ( in %)|
|Sunflower Seed Oil||40/4.5g||60-70%|
|DIY Sesame Seed Oil||40/4.5g||Depends on what base oil is used|
What Is Sesame Oil?
Sesame oil is one of the first plant-based oil derived from sesame seeds. Sesame oil is used in cooking and is widely used as an aroma and taste enhancer in many dishes. From Indian, Korean to Asian, a lot of the cuisines make use of this fantastic ingredient.
There are two types of sesame oils readily available in the market:
- Light sesame oil:
Light sesame oil is made with unroasted sesames. It has a mild flavor that can be easily replaced with most oils. This type of oil is generally used for frying, grilling, and cooking.
- Toasted sesame oil:
Toasted sesame oil, as the name suggests, is made from sesame seeds that are first roasted. It is used as a flavor enhancer in many dishes. Wok frying, making dips, and drizzling over salads are few of its common uses. This particular type of sesame oil has a bold and authentic flavor, which is a little difficult to replicate.
But don’t worry, we have enlisted all the right sesame oil substitutes that work great in place of both light and dark sesame oil.
10 Perilla Oil
Like sesame, perilla is a kind of seed, which is grown in most Asian countries. The oil from these seeds taste very much like roasted sesame seed oil; hence it makes the perfect substitute for sesame oil. It has the same nutty, earthy tone, and it tastes best when used as a salad dressing or drizzled over an Asian stir fry.
Is Perilla Oil Good For Your Health?
- Perilla oil contains high Omega 3 fats, which are suitable for your heart and brain.
- Research conducted over the years shows that Perilla oil can fight various diseases, including breast cancer, asthma and tame down multiple allergies.
Why Have I Picked Perilla Oil As An Alternative To Sesame Oil?
One thing is for sure that no oil tastes better as a sesame oil substitute than Perilla oil, and that is the reason why I choose to use it. It gives the dish the same bold and nutty flavor that enhances the overall taste.Key Note:
9 Canola Oil:
Canola oil is one of the most commonly used vegetable oil, derived from various rapeseeds. It makes an excellent sesame oil substitute when used in place of light sesame oil. It has the lowest amount of saturated fats and can easily be found at any grocery store. Canola oil is widely used over the world in all forms, from baking, cooking to frying.
Is Canola Oil Good For Your Health?
- Canola oil has the least amount of saturated fats, which makes it a healthier option than most oils.
- It is rich in vitamin K and E
- The good Omega 3 and Omega 6 fatty acids, aid in lowering cholesterol levels.
Why Have I Chosen Canola Oil As A Substitute To Sesame Oil?
I choose to use Canola oil as a Sesame oil alternative, mainly because of its health benefits over other oils and because it is widely available. It is also far cheaper than most oils, making it a popular choice amongst all.Key Note:
8 Peanut Oil:
Peanut oil or groundnut oil is derived from peanuts. It has a dominant, nutty flavor that goes well with most Asian, Korean, and even American flavors.
Peanut oil can withhold high heat and is hence mostly used in wok frying. The aromatic and bold flavored oil enriches the dish in both flavor and heat. Given its distinct characteristics, Peanut oil makes the right substitute for sesame oil.
Is Peanut Oil Good For Your Health?
- Peanut oil is rich in proteins.
- Good fats in the oil, increase good cholesterol, and helps protect the heart.
- It fights diseases like cancer by eliminating free radicals.
Although it does have a high allergen rate, which means it should be served and eaten with caution.
Why Have I Selected Peanut Oil To Substitute For Sesame Oil?
Peanut oil makes a good sesame oil alternative, as they both have similar taste and is an excellent way to include nutrients in the diet.Key Note:
7 Walnut Oil
As the name suggests, walnut oil is made from walnuts. Rich in antioxidants, good fats, and prebiotic properties. This particular oil is known for cleansing the gut and promoting the growth of good bacteria that aid better digestion and absorption of nutrients.
In has a typical nutty flavor that can be used as a substitute for sesame oil quite easily. However, the flavor changes and turns bitter under high heat.
Is Walnut Oil Good For Your Health?
- Walnuts are filled with antioxidants and omega 3 fatty acids.
- Walnuts are known for fighting signs of aging.
- They also help fight infections, especially fungal.
Why Have I Chosen Walnut Oil As A Sesame Oil Substitute?
The reason for choosing Walnut oil as an alternative for sesame oil is the fact that it is highly beneficial for health. Studies prove that those who eat a serving of walnuts, twice a week, gain weight slower than those who don’t.Key Note:
6 Avocado Oil:
Avocado oil is derived from the pulp of the avocado fruit. Although it tastes different than most nut-based oils, it works as an excellent sesame oil substitute. Avocado oil has more earthy, grass-like tones, which tone down when heated. It has a high heating point, which makes it a suitable alternative for sesame oil.
Is Avocado Oil Good For Your Health?
- Avocado oil is rich in healthy fats such as oleic acid.
- It is beneficial for the heart and is known for lowering cholesterol.
- It is also abundant in vitamin E, lecithin, and potassium, amongst others.
- Avocado oil is rich in antioxidants that help fight diseases, such as arthritis and gum disease.
- It also aids in better absorption of nutrients.
Why Have I Chosen Avocado Oil In Replacement Of Sesame Oil?
Although uncommon, avocado oil is lately being given much-needed recognition. I choose avocado oil as a sesame oil alternative, for its great health benefits over most other oils.Key Note:
Also Read: 10 Perfect Butter Substitutes in 2019
5 Olive Oil
Derived from the pulp of the olive, it is a commonly found oil with tremendous benefits. Like avocado oil, olive oil is also far in taste from sesame oil, but it makes a perfect sesame oil alternative when it comes to health benefits. Both the oils are full of polyunsaturated fats, which are known for keeping cholesterol levels under check.
Is Olive Oil Good For Your Health?
- Olive oil helps strengthen bones and heart.
- It reduces the risk of severe depression.
- It helps maintain cholesterol levels.
- It also helps reduce the risk of diseases such as cancer.
- It also helps cure pancreatitis and Alzheimers.
Why Have I Selected Olive Oil In Place Of Sesame Oil?
Olive oil by far works best as a sesame oil replacement when looking for similar health benefits, plus it is readily available at every grocery store, whether big or small.Key Note:
4 Sunflower Seed Oil:
Sunflower oil is derived from the seeds of the sunflower. With a high smoke point of over 230 degrees, this oil is widely used in cooking for frying. Although it has no particular taste, it’s high smoke point makes it a good sesame oil substitute.
Is Sunflower Seed Oil Good For Your Health?
- Rich in Fatty acids, sunflower oil ensures hormonal balance in the body.
- With little to no saturated fats, it is the best choice for those suffering from cholesterol.
- From fighting colon cancer to skin aging, the benefits are endless.
Why Have I Picked Sunflower Seed Oil As An Alternative To Sesame Oil?
Apart from the tremendous benefits, its high smoke point is what makes sunflower seed oil a good sesame oil alternative. The high smoke point ensures better wok frying and pan-searing.Key Note:
3 Tahini Paste:
Tahini is a condiment or a paste made out of grinding, lightly roasted sesame seeds. If you have run out of sesame oil and are looking for a quick flavor substitute than nothing can work as a better sesame oil substitute than tahini paste. It can be used as a marinade, in dipping sauces, salad dressings, but not for frying or cooking.
Is Tahini Paste Good For Your Health?
- Given its one-ingredient recipe, Tahini is a super nutritious food, which is rich in vitamins, minerals, and a whole lot of antioxidants.
- Its anti-inflammatory properties help keep the heart and mind functioning without trouble.
Why Have I Chosen Tahini Oil As A Sesame Oil Substitute?
Tahini paste works as the best sesame oil substitute when you are looking to add the flavor of sesame to the dish, such as in a salad dressing or as a dip.Key Note:
2 Roasted Sesame Seeds:
Like Tahini, if flavor enhancement is what you are looking for, then roasted sesame seeds can work as an effective sesame oil alternative. While the taste may be undifferentiated. It can’t be used as a binder in salads or sauces, but as a dry condiment sprinkled for flavor.
Is Roasted Sesame Seeds Good For Your Health?
- Sesame seeds are full of fiber and plant-based protein.
- It is also rich in vitamin B.
- Strengthens bones and reduces the risk of arthritis.
- They help lower cholesterol levels and triglycerides, promoting better heart health.
- Have antioxidant and anti-inflammatory properties.
- Last but not least, it helps lower blood pressure and also controls blood sugar levels.
Why Have I Chosen Roasted Sesame Seeds As A Replacement For Sesame Oil?
Roasted sesame seed is the most low cost, effortless sesame oil substitute, although it lacks the oil itself, it gives the perfect pack of heat and flavor.Key Note:
1 DIY Sesame Seed Oil:
1 cup of light oil (canola, sunflower, vegetables )
¼ cup of sesame seeds
- In a heavy-duty wok, add both the ingredients and heat on medium-high heat for 2 minutes, making sure it doesn’t overheat/burn.
- Now cool the mixture.
- Once cooled, add to a blender and whiz!
- Strain the blended mixture, and the perfect sesame oil substitute is ready to use.
Is Sesame Seed Oil Good For Your Health?
The health benefits of this oil, depending on what oil you use with the sesame seeds.
Although it won’t be as healthy as the actual sesame oil, it will have the right health benefits of either sunflower oil or canola, whichever you choose to use.
Why Have I Selected Sesame Seed Oil As An Alternative To Sesame Oil?
This DIY SESAME OIL is the easiest and by far the most effective sesame oil substitute. It has both the binding agent – oil and the right amount of heat and nutty flavor.Key Note:
Grape Seed Oil
Another good substitute for sesame oil is the grapeseed oil. I will not call it the most appropriate one but yes due to similar flavor to sesame oil, it does fall in the substitute category. Grapeseed oil comes with a long list of health benefits. This oil is great for people with diabetes and heart problems. Grapeseed oil said to reduce pain and also keeps you younger.
Grape-seed oil is to be taken in moderate amount. The oil is very rich in omega-6 fatty acids and hence is better to take it with gaps, not regularly.
Sesame Oil Substitutes For Vegetable Oil:
Many wonder about whether to go for sesame oil in place of vegetable oil. So before doing so know that:
- Sesame oil tends to have a stronger taste and this is one of the major reasons why it is loved by Asians.
- Sesame Oil is used at the end of cooking right before serving due to low smoke point
The case of vegetable oil is different. The vegetable is a combination of different oils with a moderate level of taste/flavor and high smoke point. You can use it for baking, stir-fries, and salad dressings. It is great to use in places where you want moisture oil with the absence of strong taste. Vegetable oil is more economical and less expensive than sesame oil.
Substitute for sesame oil in fried rice:
In fried rice, the substitute for sesame oil can be a vegetable oil, canola, and even olive oil. Olive oil and sesame almost taste the same and are rich in unsaturated fats. Do not forget that sesame oil is low smoking flame and comparatively has a strong taste. This is one of the major reasons why it is loved by Asians more.
Toasted Sesame Oil Substitute:
Toasted sesame oil is a typical fixing in Asian and Indian food. The crushing procedure separates oil from toasted sesame seeds. Notwithstanding its flexibility in cooking, sesame oil serves as an antioxidant, anti-inflammatory and also has pain-relieving benefits as well as cancer prevention agents.
Nut oils such as peanut oil, walnut oil are great alternatives for toasted sesame oil. The toasted sesame oil is strong in taste hence it is not that much suitable for some dishes. In case you don’t have nut oils, there is another option of light sesame oil. The light sesame oil has a nutty flavor and works fine in place of toasted sesame oil.
For the past three years, I have been consciously making efforts for a healthy lifestyle, and I must say it has done wonders! From the better appearance, energized body to a peaceful soul, It has helped me attain it all and Now I am here at foodiideas with all my expertise and experiences. Read More…
Wow! This is very helpful. Thank you for sharing these wonderful sesame oil substitutes. I do have a question. About the DIY Sesame Oil, would it be alright if i don’t blend them?
Foodi Ideas says
It would be better if you blend them and use it as stated in the above recipe