Finding a substitute for toasted sesame oil can be essential. Whether it's due to allergies, dietary restrictions, or simply running out mid-recipe, having alternatives is key. My guide offers plenty of substitutes that mimic its function and rich nutty flavor. Plus, I'll show you how to make your own sesame oil too.
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What Is Toasted Sesame Oil?
Toasted sesame oil is a fantastic ingredient made from white sesame seeds that are toasted before being pressed. This process gives the oil a distinctive nutty flavor and deep amber color.
This type of sesame oil is a popular ingredient used in Asian cuisine and is one of my all-time favorite seed oils. I love to use toasted sesame seed oil to add a finishing touch to stir-fries, mix it into salad dressings, or use it in marinades like my baked tofu with sesame soy marinade.
Just a little drizzle can work as a flavor enhancer that transforms a dish from simple to spectacular. I will often mix a little toasted sesame oil with some soy sauce and a splash of mirin to make a quick noodle salad.
Toasted Sesame Oil vs Sesame Oil
Both types of sesame oil have unique characteristics that set them apart. Toasted dark sesame oil is bold in flavor because the seeds are toasted before extracting the oil. This process produces a rich, nutty aroma and an almost smoky flavor that can bring a dish to life.
On the other hand, regular light sesame oil, also known as pure sesame oil, comes from raw sesame seeds. It has a much milder flavor and a lighter color. This subtle taste makes it perfect for everyday cooking, such as frying, sautéing, and other high-heat methods, where it won't overpower the other ingredients.
Best Substitutes for Toasted Sesame Oil
There are many different reasons why you may find yourself searching for a good substitute for toasted sesame oil. As a chef, I sometimes need to find substitutes due to a client's sesame allergy or dietary restrictions. And from time to time I simply just run out.
The good news is that there are many sesame oil alternatives! Whether you're making a marinade or learning how to cook Korean cuisine, you've got several options.
1. Peanut Oil
Peanut oil is widely used in Asian dishes, especially in Chinese and Thai cuisine. It has a mild, nutty flavor that adds richness and complexity. Peanut oil is a very versatile ingredient and one of the easiest ways to substitute for sesame oil in Asian cooking.
It can handle high temperatures and works in stir-fries, marinades, and dressings. You can even use peanut oil for deep frying.
How to Use It: Use peanut oil in the same quantity as toasted sesame oil.
2. Walnut Oil
Like most nut oils, walnut oil offers a rich, nutty, and slightly earthy flavor. It's best in dressings, sauces, or as a finishing oil on cold dishes. It has a low smoke point and doesn't handle high heat cooking well.
How to Use It: For every tablespoon of toasted sesame oil, use ¾ tablespoon of walnut oil.
3. Perilla Oil
If you're seeking a substitute for toasted sesame oil with a very similar flavor, perilla oil is a close match. Made from the seeds of the perilla plant, an herb in the mint family native to East Asia, it works well in salads, dressings, and low-heat dishes where its nutty flavor can shine.
Avoid using perilla oil for high-heat cooking. It's an ideal substitute for sesame oil in teriyaki sauce. You can find perilla oil in most Asian grocery stores.
How to Use It: Use the same amount of perilla oil to replace the toasted sesame oil.
4. Flaxseed Oil
Made from pressed flax seeds, flaxseed oil has a mild, nutty flavor that can make a great substitute. However, it has a lower smoke point, so it’s best used in dressings, sauces, and cold dishes.
How to Use It: Replace the sesame oil with an equal amount of flaxseed oil.
5. Tahini
Tahini is a staple in Middle Eastern and Mediterranean cuisine made by grinding sesame seeds into a paste. It has a rich, nutty, sesame flavor that makes it a great alternative to toasted sesame oil. I use it to make the sauce for my vegan falafel.
When diluted with a little water it's a great option in dressings, sauces, and marinades. I don't recommend trying to cook with tahini.
How to Use It: Use tahini sparingly, as it has a strong flavor that is more intense flavor than sesame oil.
6. Chinese Sesame Paste
Made from toasted sesame seeds and oil, Chinese sesame paste is a robust substitute for toasted sesame oil with a distinctive flavor that is both nutty and slightly smoky. It's a common ingredient in various Asian dishes and a suitable substitute in dressings, sauces, and marinades.
How to Use It: Use it in the same amount as toasted sesame oil. If the paste is too thick, mix it with a bit of water or a neutral oil to achieve the desired consistency.
7. Regular Sesame Oil
Regular untoasted sesame oil has a lighter, more subtle flavor but can still serve as a good alternative in many recipes. Just keep in mind that because it’s not made with toasted seeds, this light oil doesn’t provide the same intense nutty flavor.
How to Use It: Use regular sesame oil in the same as the toasted variety.
8. Homemade Sesame Oil
This list would not be complete if I didn't mention that even home cooks can easily make sesame oil by toasting sesame seeds and blending them with a neutral oil. The homemade oil has a comparable nutty taste and texture. It's a fantastic sesame oil substitute for flavor.
Check out the recipe card below on how to make sesame oil in a matter of minutes.
How to Use It: Use homemade sesame oil just like you would store-bought toasted sesame oil.
Best Alternatives Without Nutty Flavor
In addition to options with a nutty flavor, several other oils can work as a substitute for toasted sesame oil. While these choices might not have the same flavor profile, they work in many recipes due to their versatile nature and cooking properties.
There are also times when you don't want to add a nutty flavor. Some people simply don't care for sesame oil. I've used many of these alternatives to make one of my recipes sans sesame for a client.
1. Olive Oil
Known for its fruity, rich flavor, extra virgin olive oil works well as a perfect substitute for toasted sesame oil in salad dressings, marinades, and low-heat cooking. It provides a robust unique taste that, while different from sesame oil, adds depth.
Just keep in mind that it’s best suited for recipes where a mild olive taste complements the other ingredients.
How to Use It: Use olive oil in the same amount.
2. Avocado Oil
Made from the pulp of avocados, avocado oil has a mild flavor that is slightly buttery. It also has a high smoke point so you can use it for high-heat cooking methods like frying and sautéing, as well as for finishing dishes.
How to Use It: Replace the sesame oil in your recipe with an equal amount of avocado oil.
3. Grapeseed Oil
Grapeseed oil has an extra light, neutral taste, and a high smoke point. This makes it ideal for various cooking methods. Grapeseed oil works well in any recipe where you don't want the flavor of the oil to dominate the dish.
How to Use It: Use grapeseed oil just as you would toasted sesame oil.
4. Canola Oil
Canola oil’s neutral flavor and high smoke point make it a versatile cooking oil in the kitchen. It’s a popular vegetable oil for high heat cooking and blends seamlessly into most recipes without altering the flavor.
How to Use It: Use canola oil in the same quantity.
FAQs
Yes, you can. Heat regular sesame oil in a pan over medium heat, add sesame seeds, and toast until golden brown. Cool and strain the oil to remove the seeds.
Peanut oil is the best choice. Its mild, nutty flavor and high smoke point make it perfect for any cooking method from stir fry to deep frying.
The smoke point of an oil is the temperature at which it starts to smoke and break down. Using an oil with a high smoke point is crucial for high-heat cooking methods like frying and sautéing. It prevents the oil from burning, which makes food taste bitter.
Wrapping It Up
So, what is the best replacement for toasted sesame oil? Why pick just one? There are plenty of great substitutes to keep your dishes delicious.
Peanut oil is a fantastic choice for many recipes with its similar nutty flavor and high smoke point, making it a great all-around substitute for toasted sesame oil. But you also have walnut oil, perilla oil, and Chinese sesame paste, which are all fantastic options.
If you're aiming for a more neutral flavor that blends seamlessly into your dish, avocado oil, grapeseed oil, and canola oil are the best sesame oil substitutes. These oils are both easy to find and versatile.
With so many options, you won't need to ask yourself again, "What can I use if I don't have sesame oil?" And let’s not forget—you can always make your own homemade sesame oil at home too!
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Substitute For Toasted Sesame Oil
Equipment
Ingredients
- ¼ cup of sesame seeds (white, hulled)
- 1 cup of neutral oil (grapeseed oil, canola oil, avocado oil, etc)
Instructions
- Put the sesame seeds and oil in a small saucepan.
- Heat the mixture over medium heat, stirring often until the sesame seeds turn golden brown. This process tends to take 10 to 15 minutes.
- Pour the mixture into a glass bowl and let it completly cool.
- Once cool, blend the mixture in a blender until it's nice and smooth.
- Place a fine mesh sieve over a bowl and then strain the sesame oil into the bowl. Use a rubber spatula or the back of a spoon to press as much oil as you can out of the seed pulp.
- Transfer the oil into an airtight glass container or jar. Then store the oil in the fridge for up to 3 months.
Notes
- Watch the sesame seeds closely while toasting. They can go from perfectly golden to burnt quickly.
- Use fresh sesame seeds. Older seeds may have a stale taste that can affect the quality of your oil.
- Use a neutral oil that won’t overpower the nutty flavor of the toasted sesame seeds.
- Let the toasted sesame seed and oil mixture cool before blending. This prevents any risk of burning yourself, potential damage to your blender, and ensures a smoother blend.
- Don’t discard the toasted sesame seed pulp. It can be used as a flavorful addition to stir-fries and marinades.
- This recipe was inspired by Zero-Waste Chef, whose resourceful and sustainable approach to cooking is always inspiring.
Norm says
I don't agree with your statement
that peanut oil, with a high smoke point, is a substitute for toasted sesame oil. Toasted sesame oil is dark brown & has a low smoke point of ~ 350 F or lower. It is used mostly to flavor or finish, not to fry by itself
Kim Grimmett says
Hi Norm,
Of course! With all the substitutes I always mention other things they can do. Like peanut oil is popular in frying. However, in a pinch you could use peanut oil in salad dressing if you wanted a nutty flavor but didn't have sesame oil. Ideally you'd always use sesame oil unless you were allergic. Maybe the way I phrased it didn't make sense. 🙂