Look no further if you’re looking for the best sesame oil substitutes.
Sesame oil, derived from sesame seeds, is a popular cooking oil known for its rich nutty flavor and numerous health benefits. It is commonly used in various cuisines, particularly in Asian dishes.
If you run out of sesame oil or are allergic to it, below are nine of the best sesame oil substitutes to use along with their unique characteristics and suitable applications.
9 Best Sesame Oil Substitutes
Try these sesame oil alternatives:
1. Grapeseed Oil
Grapeseed oil, extracted from the seeds of grapes, is a light and neutral-tasting oil that serves as a versatile substitute for sesame oil. It has a high smoke point, making it suitable for high-temperature cooking methods like frying, sautéing, and grilling.
Grapeseed oil is rich in antioxidants, monounsaturated fatty acids, and vitamin E, offering numerous health benefits similar to sesame oil. It’s a great option for those with sesame allergies or dietary preferences that exclude sesame oil.
When using grapeseed oil as a sesame oil substitute, consider its subtle flavor profile and adjust seasonings accordingly.
2. Peanut Oil
Peanut oil is another popular cooking oil that makes a perfect substitute for sesame oil due to its high smoke point and nutty flavor. It is extracted from peanuts and can be found in two varieties: refined and unrefined.
Refined peanut oil has a neutral taste, making it a great choice for those who want to maintain a similar flavor profile to sesame oil. Unrefined peanut oil, also known as cold-pressed or extra-virgin peanut oil, has a stronger, more pronounced nutty taste. This makes it suitable for those who prefer a bolder flavor.
Per health benefits, peanut oil is rich in monounsaturated fats and antioxidants, providing health benefits similar to sesame oil.
When substituting peanut oil for sesame oil, consider the flavor profile and adjust seasonings accordingly.
3. Almond Oil
Almond oil offers a mild nutty flavor that can complement various dishes as a substitute for sesame oil.
Cold-pressed almond oil retains the natural essence of almonds and can be used in salad dressings, marinades, and light sautés. Its light and delicate flavor make it a versatile option, particularly in recipes where you don’t want the oil to overpower other ingredients.
Almond oil is rich in vitamin E and healthy fats, adding nutritional benefits to your meals.
4. Avocado Oil
Like other substitutes earlier listed, avocado oil also has a high smoke point, which makes it suitable for high-heat cooking. It boasts a mild, nutty flavor that compliments a wide range of dishes without overpowering them.
Avocado oil is also packed with vitamin E, antioxidants, and healthy monounsaturated fats, making it a heart-healthy option for cooking and dressing salads.
When using avocado oil as a sesame oil substitute, be aware of its slightly different flavor profile, and adjust seasonings to achieve the desired taste.
5. Perilla Oil
Perilla oil, although not as common as others, is an excellent alternative to sesame oil due to its similar nutty flavor profile. It contains high levels of omega-3 fatty acids, making it a healthy choice for cooking.
Like sesame oil, perilla oil has a high smoke point, which makes it ideal for sautéing, frying, and roasting at high temperatures without burning.
Use perilla oil in stir-fries, dips, and salad dressings as a replacement for sesame oil, but take note of its strong aroma, which might overpower other flavors if used excessively; hence, use it sparingly until you achieve your desired taste.
Keep in mind that people with tree nut allergies might also react to perilla seeds. Always check food labels carefully before consuming or using any new ingredients, especially if you have allergies or dietary restrictions.
6. Walnut Oil
Walnut oil, extracted from walnuts, is another suitable substitute for sesame oil. It has a distinct, rich, and slightly sweet nutty flavor that pairs well with various dishes, particularly in salad dressings and cold dishes.
Although it has a relatively low smoke point, which means it’s only ideal for low-heat cooking methods, it adds a unique flavor to your dishes.
Walnut oil is also rich in omega-3 fatty acids, antioxidants, and vitamin E, providing health benefits similar to sesame oil.
When using walnut oil as a sesame oil substitute, be aware of its stronger flavor and adjust seasonings accordingly.
7. Canola Oil
Pressed from canola seeds—a cultivar of rapeseed, canola oil is a light and neutral-tasting oil that’ll work well as a substitute for sesame oil in cooking and baking. It’s rich in monounsaturated fats and provides health benefits similar to sesame oil.
Canola oil, like sesame oil, has a high smoke point and is suitable for high-temperature cooking methods like frying, sautéing, and grilling.
While it lacks the distinct nutty flavor of sesame oil, it can be used as a neutral base for various dishes, allowing you to adjust seasonings to achieve the desired taste.
8. Soybean Oil
Soybean oil is another popular cooking oil with a neutral taste and high smoke point.
Its mild taste allows it to blend seamlessly into various dishes without overpowering other flavors. Soybean oil is commonly used in Asian cuisines and works well in stir-fries, dressings, and marinades.
Another good thing about soybean oil is that it’s budget-friendly and readily available in most grocery stores.
9. Sunflower Oil with Sesame Seeds
If you’re looking for a creative sesame oil substitute, infusing sunflower oil with sesame seeds can provide a hint of sesame flavor to your dishes.
Simply heat sunflower oil over low heat and add toasted sesame seeds. Let the seeds infuse the oil for about 10-15 minutes before straining.
This DIY option allows you to control the intensity of the sesame flavor and it works well in stir-fries, dressings, and dipping sauces. Plus, sunflower oil is affordable and widely available in most grocery stores.
Conclusion
While sesame oil offers a unique flavor profile, there are plenty of substitutes available to cater to different preferences and dietary needs.
Whether you opt for peanut oil, toasted walnut oil, grapeseed oil, perilla oil, avocado oil, or a DIY sunflower oil infusion with sesame seeds, each alternative brings its own distinct characteristics to the table.
Experiment with these substitutes to discover new flavor combinations and elevate your dishes with a touch of nuttiness.