Sesame oil is a staple in the culinary world thanks to its nutty flavor and mouth-watering aroma. Not only does it work well for salads, but it also works well for deep frying. If it’s not in your cupboard, read this article to learn about the finest sesame oil substitute.

Sesame oil has multiple uses and health benefits. But we wouldn’t have sesame oil all time. What to do in such a situation? Think no more; you can always rely on a good sesame oil substitute in such situations.

At this point, you could be confused about what to choose as a substitute for sesame oil, right? Some of the best sesame oil substitutes are olive oil, walnut oil, avocado oil, peanut oil, and perilla oil.

However, before discussing the best sesame oil substitute, let’s read a little bit about sesame oil itself. A good understanding of sesame oil will help you choose its best substitutes.

Quick Peek: Sesame Oil

In this session, you will read all about sesame oil. We will discuss what it is, its flavor profile uses, and much more.

What Is Sesame Oil?

Sesame oil is edible and derived from sesame plants’ seeds. This oil is one of the earliest oils that humans have used. However, nowadays, its production is limited due to the limited harvesting. 

There are mainly two types of sesame oil, cold-pressed and oil made from toasted seeds. Both have different uses and are widely used all across the world.

Describing Sesame Oil: Flavor and Texture

Sesame oil has a strong flavor profile. It has a strong earthy and nutty flavor. The cold-pressed version of sesame oil is mild when compared to the oil produced from the toasted seeds. 

The cold-pressed sesame oil has a high smoke point and is good for cooking, especially for deep frying purposes. The sesame oil obtained from toasted seeds is darker in color and has a much stronger flavor.

However, the toasted sesame oil has a low heating point and will burn easily; hence, it is unsuitable for deep frying. But it is often used in stir-frying and in salad dressing.

Uses Of Sesame Oil

Sesame oil has been a part of south Indian cooking for a really long time. It has high nutritional value and provides a great nutty flavor to the food. Cold-pressed sesame oil is suitable for deep-frying purposes.

Sesame oil mixed with herbs can be an excellent salad dressing. Besides being a culinary product, sesame oil works great for beauty products.

Sesame Oil On The Health Radar | Looking Through The Wellness Telescope

When it comes to using oil in food, we all are concerned. But is all oils bad for your health? Well, anything in excess is bad, but some oil in the right amount will do you no harm. So let’s talk about some good things about sesame oil.

Sesame oils are immensely rich in nutrients and thus, are often hailed as the “queen of oilseeds.” Sesame oil contains antioxidants and will help fight the body’s free radicals.

Sesame oils also have anti-inflammatory properties. For this reason, it has been used in Taiwanese medicine for a really long time. It is often used to treat joint pains and toothaches.

Sesame seeds are rich in unsaturated fatty acids and omega -6 fatty acids. Both of these are great for heart health and prevent any form of heart disease. Thus if you are concerned about cholesterol, use sesame oil.

Why Use A Sesame Oil Substitute?

I’m sure you’ve thought about it by now. Why would you want to use a substitute for an oil that has so many uses? While there are numerous advantages to using sesame oil, there are a few reasons why you might wish to use a different oil.

Sesame oil can be difficult to come by and may not be as widely available as other oils. If your recipe calls for sesame oil in this circumstance, you can easily substitute another oil.

Pure sesame oil is very difficult to acquire these days. If you can’t get pure sesame oil, I recommend using a replacement because it may be better for your health.

I believe I’ve covered everything there is to know about sesame oil. Let me introduce you to the article’s central focus: the best sesame oil substitutes!

7 Best Sesame Oil Substitutes

This section includes some of the best sesame oil substitutes. We will look into each substitute particularly to better understand which one will suit you better. So let’s start.

1. Olive Oil

Extra virgin olive oil has a slightly peppery taste with a hint of bitterness. However, the milder olive oil has a neutral flavor and can be used as a sesame oil substitute.

Olive oil, like sesame oil, can be used in multiple ways. However, olive oil isn’t a great option for deep frying due to its low smoke point. But you can use olive oil as a sesame oil substitute when it comes to stir-frying and as a salad dressing.

2. Grape Seed Oil

The grape seed oil has a very neutral flavor and can be used as a sesame oil substitute. It has a high smoke point and is a great option for deep and stir-frying.

Even though grape seed oil will remain in the grapefruit, the oil won’t reflect any of the sweet tastes and can be used in all kinds of dishes. Not only that, it has multiple health benefits as well.

Therefore while substituting it for sesame oil, follow the standard 1:1 ratio.

3. Walnut Oil

Walnut oil has a very rich flavor. It has a gentle walnut aroma and a buttery taste with a hint of bitterness. It can be used as a sesame oil substitute in dishes that complement the nutty flavor.

However, when cooked, walnut oil has a low smoke point and develops a bitter taste. Therefore it is ideal to use walnut oil in cooking where much heat is not involved.

Walnut oil is best suited for use as a salad dressing. It can also be mixed with different spices to make some yummy dips.

While using it as salad dressing, follow a 1:1 ratio.

4. Avocado Oil

Avocado oil is extracted from the pulp of avocado fruit. Avocado oil has an earthy, nutty flavor and can be used as a sesame oil substitute.

Avocado oil, just like cold-pressed sesame oil, has a high smoke point. Hence it will be a suitable oil for stir-frying and deep-frying. Above that, avocado oil can also be used for other beauty purposes.

Avocado oil, as we can imagine, is highly nutritious and includes nutrition like lutein, which is highly beneficial for eye health. When replacing sesame oil with avocado oil, follow the standard 1:1 ratio.

5. Peanut Oil

Peanut oil is obtained from peanuts. Peanut oil can have a slightly nutty flavor, but most peanut butter has a neutral flavor. It can be used in multiple ways and hence can be regarded as a good sesame oil substitute.

If you are someone who dislikes the taste of oil’s flavor in your food, peanut oil is ideal for you. Peanut oil does not absorb the flavor of any food nor gives any of its flavors to the food.

It has a high smoke point and hence can be used in deep and stir-frying. Since it doesn’t hold the flavor of the food, the same oil can be reused multiple times. When using peanut oil as a sesame oil substitute, follow the standard 1:1 ratio.

6. Perilla Oil

Perilla oil has a very strong flavor profile. It has a strong nutty taste with a hint of licorice. It has been a staple in Korean dishes and can be used as a sesame oil substitute.

Perilla oil, as we can expect, is obtained from the perilla seeds. Perilla oil, just like sesame oil, is very nutritious. It is a great source of omega-3 fatty acid, which is beneficial for heart health.

Since perilla oil has a significant taste, it will be an ideal substitute for toasted sesame oil rather than cold-pressed sesame oil.

7. Chinese Sesame Paste

Chinese sesame paste is made from roasted white sesame seeds. Since it is made from toasted seeds, it has a strong nutty flavor. Chinese sesame seeds can be an ideal sesame oil substitute in curries and sauces.

Often Chinese sesame paste is confused with tahini. Even though tahini is also made from sesame seeds, Chinese sesame paste has a more strong flavor. Since it’s a paste, it is more ideal as a flavor enhancer rather than an oil.

However, you can mix a tablespoon of Chinese sesame paste with any neutral-flavored oil and use it as a sesame oil substitute.

A Short Recap Of Sesame Oil Substitutes

That was an extensive read on sesame oil and its substitutes. The following points will make things easy for you to remember about sesame oil and its substitutes:

Best Sesame Oil Substitutes In Terms Of Flavor and Texture-

1. Peanut Oil
2. Perilla Oil

Best Sesame Oil Substitutes That Are Easily Available

1. Olive Oil

Best Sesame Oil Substitutes Should Be Least Considered-

1. Chinese sesame paste 

How To Use Sesame Oil Substitutes In A Recipe

Conclusion

As we are at the end of this article, I hope you find a good alternative to sesame oil. Sesame oil is a good cooking oil option with multiple health benefits.

Even though it has a particular flavor, there are many substitutes you can try if you are out of it. Choose the one you have and start cooking!

Frequently Asked Questions (FAQs)