Sesame Oil Substitute
You need to know about sesame oil substitutes when you’re in the middle of cooking Asian food and find your bottle empty. Asian cooking keeps getting more popular, and since sesame is the ninth most common allergen in the US, people need alternatives. This amazing ingredient comes in two types – a light oil from raw seeds and a more fragrant toasted version that uses white sesame seeds roasted before pressing.
The biggest problem with replacing sesame oil is matching its distinct nutty flavor. The deep amber toasted sesame oil works best as a finishing touch because it can’t handle high heat. Peanut oil is a great substitute that brings mild flavor and handles high temperatures well. On top of that, walnut oil, avocado oil, and grapeseed oil are excellent alternatives that pack their own health benefits and cooking qualities. The sort of thing I love is making my own toasted sesame oil substitute – it takes just 15 minutes to mix toasted sesame seeds with any neutral oil.
Understanding Sesame Oil and Its Varieties
The unique characteristics of sesame oil make finding a good sesame oil substitute quite tricky. This special ingredient comes in several varieties, each bringing its own flavor profiles and uses to the kitchen.
Toasted vs regular sesame oil
Raw sesame seeds produce two main types of sesame oil that are substantially different in their making. Raw seeds pressed into oil create regular sesame oil (also known as “light,” “pure,” or just “sesame oil”) – a pale yellow liquid with subtle nutty notes.
The process for toasted sesame oil adds a vital step – roasting or toasting the seeds before pressing them. This extra step creates an amber or dark reddish-brown liquid that packs much more flavor. You can tell how strong the flavor will be just by looking at the color – darker oils pack more punch.
These oils work differently in recipes. My experience as a professional chef has taught me to treat them as completely separate ingredients.
Flavor profile and cooking uses
Regular untoasted sesame oil tastes barely nutty or neutral. The high smoke point between 410-446°F makes it perfect for deep-frying, stir-frying, and everyday cooking – just like canola or grapeseed oil.
Toasted sesame oil brings bold, nutty aromas and intense flavors that can take over a dish. Even with its high 450°F smoke point, most chefs avoid using it for high-heat cooking. This oil works best as a finishing touch that adds depth and complexity to completed dishes.
Toasted sesame oil shines in:
- Dipping sauces for dumplings
- Salad dressings and marinades
- Finishing stir-fries and noodle dishes
- Drizzling over rice, soups, or vegetables
Regular untoasted sesame oil works better for:
- General cooking and frying
- Creating base flavors in stir-fries
- Sautéing vegetables or proteins
- Blending with other oils for deep-frying
Why it’s hard to replace
The distinctive nutty, toasty flavor profile of sesame oil makes finding a good substitute for toasted sesame oil really tough. Natural antioxidants (sesamol, sesamin, and sesamolin) in sesame oil help it resist oxidation and rancidity better than other cooking oils.
Light and dark varieties serve different purposes, which makes substitution even trickier. Neutral oils might work instead of untoasted sesame oil, but matching the rich, complex flavor of toasted sesame oil remains a challenge.
Perilla oil comes closest as a substitute for sesame oil in terms of flavor and thickness. People with sesame allergies should watch out for possible cross-reactivity though.
Sesame oil’s special qualities – from staying fresh longer to its unique taste – make it irreplaceable in authentic Asian cooking. These features explain why both professional chefs and home cooks value real sesame oil in their kitchens.
Top Nutty Substitutes for Sesame Oil
Looking for a sesame oil substitute that matches those nutty flavors? You’ll be glad to know several great options can save your recipe. I experiment with Asian cuisine a lot, and I’ve found oils that can match that distinctive toasted character we all love in sesame oil.
Peanut oil
Peanut oil ranks among the best and most available substitutes for sesame oil in Asian cooking. Its mild nutty flavor and high smoke point make it perfect for stir-fries, fried rice, noodle dishes, and other high-heat cooking.
You can choose from several varieties of this versatile oil. Refined peanut oil works great as a substitute for light sesame oil because it has a neutral flavor and handles high heat well. If your dish needs stronger flavors, unrefined or roasted peanut oil better matches toasted sesame oil’s distinct nuttiness. Just swap it in at a 1:1 ratio.
Peanut oil really shines in Chinese dishes like kung pao chicken and general stir-frying. Its subtle nuttiness adds to your dish’s flavors without taking over.
Walnut oil
Walnut oil brings a rich, nutty flavor that reminds me of sesame oil, especially in cold dishes. Just remember that walnut oil turns slightly bitter with heat, so it’s not your best choice for high-temperature cooking.
This premium oil works best as:
- A finishing touch on completed dishes
- A key ingredient in salad dressings and marinades
- A flavor boost for cold noodle salads
Start with a 3:4 ratio when using walnut oil instead of toasted sesame oil (¾ tablespoon walnut oil for each tablespoon of sesame oil) and adjust to taste. Your heart will thank you too – it’s packed with omega-3 fatty acids.
Perilla oil
Perilla oil comes from seeds of the perilla plant (an East Asian herb in the mint family) and matches toasted sesame oil’s flavor profile almost perfectly. This makes it a fantastic substitute in recipes where you need that distinct nutty, earthy taste.
Korean cuisine loves this specialty oil. It adds magic to dishes like bibimbap and works beautifully as a finishing touch for Korean soups and marinades. You can use it in a simple 1:1 swap for sesame oil.
A word of caution if you have sesame allergies – some experts note possible cross-reactivity between sesame and perilla seeds. Check with your allergist before trying perilla oil if sesame gives you trouble.
Roasted pumpkin seed oil
Roasted pumpkin seed oil packs a deep, nutty punch that really captures sesame oil’s toasted character. Make sure to grab “toasted” or “roasted” varieties to get that deep nutty flavor you need.
This special oil adds magic to dressings, marinades, and finished dishes. It brings complexity to your recipes without overwhelming other ingredients.
Many chefs rank unrefined pumpkin seed oil among the top alternatives for matching toasted sesame oil’s unique qualities. It costs more than everyday cooking oils but delivers amazing flavor even in small amounts.
Neutral Oils That Work in a Pinch
You might need a sesame oil substitute that works well without adding too much flavor to your dish. Several neutral oils can step in for sesame oil in your cooking. These alternatives work great, especially when you’re stuck without the real thing.
Avocado oil
Avocado oil makes a fantastic alternative for sesame oil thanks to its subtle buttery notes and flexibility in the kitchen. The oil comes from pressed avocado pulp and adds a gentle richness that won’t overpower your other ingredients.
Key characteristics:
- High smoke point perfect for frying and sautéing
- Mild flavor that won’t dominate your recipes
- Rich in heart-healthy monounsaturated fats
This oil really shows its worth in stir-fries, tempura dishes, and crispy tofu. The extraction happens through a pressing process that separates oil from solids. It stays stable even at temperatures up to 500°F, which makes it perfect for high-heat cooking.
You can swap it for sesame oil using a simple 1:1 ratio. While avocado oil doesn’t have that nutty kick of toasted sesame oil, its texture and cooking properties make it work beautifully for both regular and toasted varieties.
Grapeseed oil
Wine makers’ grape seeds give us grapeseed oil, which brings a silky feel and clean taste to dishes. Chefs love this budget-friendly option as a replacement for sesame oil because it won’t change their dish’s flavor profile.
The nutritional profile impresses with 69.9g of polyunsaturated fatty acids per 100g. It packs 28.8mg of vitamin E per 100g—about 20.57 times more than sesame oil. The oil contains 32.39% less saturated fatty acids than sesame oil, which could help your heart health.
Grapeseed oil proves itself as a kitchen champion. From frying to grilling, sautéing to baking, this oil handles it all. Bakers might love knowing it works as an emulsifier in cookies, helping create soft, moist, and tasty treats.
Canola oil
Your local store probably stocks canola oil, making it the easiest substitute for toasted sesame oil to find. Home cooks rely on its neutral taste and high smoke point.
Looking for what can I use instead of sesame oil? Canola oil brings these benefits:
- Clean flavor that works with any cuisine
- Easy to find in stores
- Friendly on your wallet
- Works for many cooking methods
Just use the same amount of canola oil as you would sesame oil. Here’s a pro tip: Make your own sesame oil by toasting ¼ cup sesame seeds in 1 cup canola oil until brown. Blend and strain for a homemade sesame oil substitute.
Light olive oil
Light olive oil steps in as another great substitute for sesame oil in many dishes. Don’t mix it up with extra virgin olive oil though. Its mild taste and similar consistency work magic in marinades and sauces.
Pick bottles labeled “light,” “extra light,” or “virgin” instead of extra virgin olive oil for the best results as a sesame oil replacement. These lighter versions keep their flavor neutral and play nice with other ingredients.
Use light olive oil in the same amount as sesame oil. This swap works best in marinades, sauces (including teriyaki), and everyday cooking.
Non-Oil Alternatives for Flavor
You can find several paste and seed-based alternatives that bring authentic sesame flavor to your dishes when you need a sesame oil substitute. These options focus on flavor rather than cooking properties.
Tahini
Tahini is a thick paste made from ground sesame seeds that feels like nut butters. Raw or lightly toasted hulled sesame seeds create tahini, which gives it a milder, sometimes slightly bitter flavor profile.
Tahini’s thick consistency makes it less than perfect for most recipes that need sesame oil. However, it shines in specific uses:
- Add it much of either over finished dishes
- Mix it into salad dressings for nutty flavor
- Blend it with water to thin its consistency
- Use it in dips like hummus and baba ganoush
People often ask what can I use instead of sesame oil. Tahini works best when you want sesame flavor without the cooking properties. Yes, it is logical to substitute tahini since both ingredients come from sesame seeds.
Chinese sesame paste
Chinese sesame paste differs from tahini in a vital way – it uses toasted sesame seeds. This creates a darker, tan-colored paste with a rich, concentrated sesame flavor that matches the intensity of toasted sesame oil.
Chinese sesame paste brings a deeper, richer flavor than tahini. This makes it a great substitute for toasted sesame oil in many dishes. The concentrated, slightly smoky taste works beautifully with umami-rich ingredients like soy sauce.
Chinese sesame paste works best in dressings, sauces, and marinades. Mix it with water or neutral oil to get the right consistency.
Toasted sesame seeds
Raw sesame seeds can become an excellent sesame oil alternative when mixed with other ingredients. Better yet, combining toasted sesame seeds with neutral oil (like canola or avocado) creates the quickest way to make a substitute for sesame oil.
Toast sesame seeds in a dry skillet over medium heat for 3-4 minutes. Stir them often until they turn golden brown and smell fragrant. The seeds’ high oil content means you don’t need extra oil for toasting.
Make a quick substitute for toasted sesame oil by mixing 1 part toasted sesame seeds with 4 parts neutral oil. You can also sprinkle toasted seeds directly on dishes to boost both crunch and nutty flavor – something oil alone can’t do.
How to Make Homemade Sesame Oil
Making sesame oil at home is a great solution that works well if you can’t find commercial sesame oil substitutes. The process is simple and gives you authentic flavor without much effort.
Ingredients and tools needed
You’ll need these items to make your own sesame oil replacement:
- Primary ingredients: ¼ cup raw white hulled sesame seeds and 1 cup neutral oil (avocado, grapeseed, or vegetable oil work best)
- Equipment: A high-speed blender or food processor, fine mesh strainer, cheesecloth or thin cotton cloth, small saucepan, glass storage containers
Step-by-step instructions
Let me walk you through making your own toasted sesame oil substitute:
- Heat the sesame seeds with your chosen neutral oil in a small saucepan. Keep the heat medium and stir often until they turn golden brown, about 12-15 minutes
- Let the mixture cool a bit, then pour it into your high-speed blender
- Blend the mixture until smooth
- Pour through a cloth-lined sieve and press the sesame seed pulp with a spoon to get all the oil out
- Put the strained oil in a clean glass container
The result is a rich, flavorful oil that matches store-bought versions. It makes an excellent alternative for sesame oil in Asian cooking.
Tips for storage and use
Your homemade oil will last longer with proper storage. The refrigerator works best. The oil stays fresh for several months if stored right. Watch out for any bitter taste – that means it’s time to toss it. Small batches work better since this version doesn’t have preservatives.
Using leftover sesame pulp
The sesame pulp left after making oil has many uses. Add a couple teaspoons to granola for extra nutty flavor. Mix it into cookie or bread dough. Boost your smoothies with this fiber-rich addition. You can even make tasty crackers by mixing it with other seeds.
This waste-free method helps you get the most value and nutrition from your substitute for toasted sesame oil.
Summing it all up
Learning about sesame oil substitutes opens up new possibilities for cooks who run out of sesame oil or have dietary restrictions. Our trip through culinary options shows that sesame oil comes in two distinct varieties—light and toasted. Each type plays a unique role in Asian cuisine. Peanut oil is maybe even the most available substitute that offers a desirable nutty character. You can use it at high heat for stir-fries and other cooking methods.
In spite of that, other alternatives shine in their own way. Walnut oil adds rich nutty notes that work great for finishing dishes. Perilla oil comes closest to authentic sesame flavor. Simple options like avocado, grapeseed, and canola oil work well when cooking properties matter more than the distinctive sesame taste.
Non-oil alternatives like tahini and Chinese sesame paste pack concentrated sesame flavor for specific uses. Creative home chefs might like the 15-minute DIY method to make homemade sesame oil—a process that gives you authentic flavor without much work.
Cooking just needs flexibility and creativity. The next time you need sesame oil but don’t have it, these versatile substitutes will help. Each alternative brings its own character to dishes and works just as well for successful cooking. These proven substitutions keep your cooking going smoothly, whatever might be missing from your pantry.
Here are some FAQs about sesame oil substitute:
What can you use instead of sesame oil?
When you need a sesame oil substitute, consider using peanut oil, walnut oil, or even olive oil with a dash of toasted sesame seeds. For a closer match to toasted sesame oil substitute options, try combining a neutral oil with tahini or a small amount of sesame paste. These substitutes for sesame oil can approximate the nutty flavor in most recipes while maintaining similar cooking properties.
How important is sesame oil in a recipe?
Sesame oil plays a crucial role in many Asian dishes, contributing a distinctive nutty aroma and rich flavor that’s hard to replicate. While you can find a substitute for toasted sesame oil, the authentic taste won’t be exactly the same in recipes where it’s a primary flavor component. In dishes where it’s used sparingly as a finishing oil, the sesame seed oil substitute becomes less critical to the overall dish.
Can I make my own sesame oil?
While you can’t truly replicate commercial sesame oil at home, you can create a flavorful sesame oil substitute by gently toasting sesame seeds and infusing them in a neutral oil. For a toasted sesame oil substitute, lightly brown the seeds before steeping them in warm oil for several hours. However, this homemade version won’t have the same intensity or shelf life as professionally pressed sesame oil.
Is sesame oil comparable to olive oil?
Sesame oil and olive oil aren’t directly comparable, though both are plant-based oils with distinct flavors – making them poor direct substitutes for each other. While olive oil can work as a general sesame seed oil substitute in some cooking applications, it lacks the characteristic nuttiness of sesame oil. For high-heat cooking, refined versions of both oils perform similarly, but their flavor profiles differ significantly.
Is sesame oil interchangeable?
Sesame oil isn’t always interchangeable with other oils due to its strong, distinctive flavor profile. As a substitute for sesame oil in cooked dishes, you might use other nut oils, but for finishing or dressings, the flavor difference will be noticeable. The best toasted sesame oil substitute depends on whether you need the flavor, the cooking properties, or both from the original ingredient.
What is a substitute for sesame oil in Korean food?
For Korean dishes, the best sesame oil substitute is often perilla oil, which has a similarly distinctive nutty flavor. If unavailable, try combining peanut oil with a small amount of tahini as a substitute for toasted sesame oil in Korean recipes. These alternatives can approximate some of sesame oil’s unique characteristics in marinades, dressings, and finishing applications.
What taste does sesame oil add?
Sesame oil contributes a rich, nutty, slightly sweet flavor with earthy undertones to dishes. This unique taste profile makes finding an exact sesame seed oil substitute challenging. The toasted variety adds an especially deep, aromatic quality that elevates stir-fries, dressings, and marinades beyond what most substitutes for sesame oil can achieve.
Do I need sesame oil for fried rice?
While traditional fried rice benefits from sesame oil’s distinctive flavor, you can use a sesame oil substitute like peanut or vegetable oil with a dash of toasted sesame seeds. For those wanting a closer match to the authentic taste, combining a neutral oil with a small amount of tahini makes a decent substitute for toasted sesame oil in fried rice recipes.
Can you cook with olive oil?
Yes, you can cook with olive oil as it has a relatively high smoke point, especially extra-light olive oil. While it can serve as a general sesame seed oil substitute in some cooking applications, the flavor profile differs significantly. For high-heat cooking where sesame oil’s flavor isn’t crucial, olive oil can work, but it’s not ideal for replicating Asian flavors where sesame oil is traditional.
