Substitutes for Sesame Oil

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Sesame seeds have been used for centuries as a super-healthy food. They are often found in baked goods, prepared meals, salads or roasted dishes. Sesame seeds are a good source of vitamins, and they’re often used in recipes for healthy diets. There are two kinds of sesame seed – black and white. The seeds are used as a way to add more protein and vitamins to dishes, as well as adding a esthetic touch.

We have the perfect sesame seed substitutes for you if you’re looking to maintain a healthy diet and want them to contain healthy fats and fiber.

Today, Ester, a guest blogger from CookonMonday – a food blog dedicated to cooking substitutes – will share with you the top 10 alternatives for sesame seeds. Let’s get started.

Best Sesame Seed Substitutes

Poppy Seeds

Poppy seeds have a similar texture and taste to sesame seeds. These seeds are produced from opium poppy plant.

You can use them as a topping on salads, pancakes, cakes, and other foods that pair well with sesame. Poppy seeds can be used to enhance the flavor of savory dishes or cooked meals.

Poppy seeds have a smaller size and a slightly bitter taste compared to sesame.

Hemp Seeds

Sesame seeds can be substituted with hemp seeds, especially if you are looking to add crunch to your dish. It is a popular ingredient in vegetarian diets. It is rich in healthy benefits, including helping to regulate metabolism and supporting your immune system.

You can use hemp seeds in many recipes because they are similar in size to sesame seed.

As toppings, they are added to many dishes, including baked goods, breakfasts, yogurts, salads, and baked goods. They can be added to cooked dishes for a mild, nutty taste.

Hemp seeds are widely used to make Asian, Middle Eastern and European cuisines.

Sunflower Seeds

Sunflower seeds can be found almost anywhere. They have a different texture and flavour, but they are still delicious on sweet baked goods, pastries, and breads.

Sunflower seeds contain a lot of Vitamin E. If you substitute them with sesame seed, make sure to use the unsalted variety.

Pumpkin Seeds

Pumpkin seeds, although larger than sesame seeds, are a great alternative to use for breakfast bowls and cream soups. They can also be used in stir-fried dishes as well as noodles, breads and noodles. Use them the same way as sesame seeds.

To make them more similar to sesame seed, first roast the seeds and then cut them into smaller pieces.


Are you in possession of flax seeds? You can use them in smoothies, cereals, and fresh juices instead of sesame. Flax seeds can be added to sweets and bread dough without risk.

Flax seeds have a slightly sweet, nutty taste. They are similar to sesame seeds in appearance and have a similar taste. Both have the same texture. The only difference may be the color. Flax seeds are dark-brown.

These foods are often added to healthy recipes to promote heart health.

Roasted Almonds

As with sesame seeds, roasted and chopped nuts can be added to stir-fries and salads. Roasted almonds can be used to replace sesame seeds. Roasted almonds have a similar taste to sesame seeds. Avoid using them as they are.

Roast them, chop into small pieces, and sprinkle on raw dishes. You can also cook with it.

Roasted Pine Nuts

When added to baked goods, roasted pine nuts have a similar flavor to sesame. They are more expensive than some other alternatives, but you can use them as a substitute for sesame seeds when you have them on hand.

You can use them as a topping for any dish or add them to any recipe. The color and texture of sesame seeds are different, but they provide the same nutty flavor to your dish.

Pistachio seeds

Roasted pistachios are a great substitute for sesame. This alternative works in both sweet and savory recipes.

Use them in baked goods, pastries, sweet baked items, and other cooked dishes. Add it to the baking at the very end, as they can burn. You can add them to the dough.

Chia Seeds

Chia seeds have many health benefits and are increasingly popular in recipes. They are found in breakfast bowls for those on a diet, yogurts and baked goods.

You can use these seeds to replace sesame in raw or cooked dishes, baked goods and other prepared foods. When added to liquids, they double in size. Use less sesame seeds to replace chia seeds.

Choose them as a topping for baked goods, breakfasts, and salads. You can also add a bit of flavor to cooked dishes by adding them into the dish.

Sesame Oil

You can use sesame oil instead of sesame seed if you don’t need the texture.

Sesame oil goes without saying as a great choice for salads and stir-fries. Sesame oil tends to burn more quickly than other oils, so you may want to avoid using it in baking.

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