The best substitutes for sesame oil

Sesame oil is a common cooking ingredient in many dishes. It has a distinctive flavor and adds some richness to recipes. But sesame oil can be expensive, so finding a substitute might be a good idea. Luckily there are several substitutes for sesame oil that you may use in place of the real thing at home or when cooking professionally. The following blog post covers the best alternatives.

First, let us be clear about what sesame oil terms mean:

What is sesame oil?

Sesame oil is made primarily from sesame seeds and used often in Asian cuisine. It has a light, nutty flavor that lends itself to many dishes including stir-fries, sauces for noodles or dumplings, marinades for meats such as chicken or beef.

In the wet heat of Asia where people have been cooking with this versatile ingredient since ancient times; it’s not surprising to find Sesame Oil being one of their most important oils!

It is rich in vitamins, minerals, antioxidants and omega-six fatty acids that are essential for maintaining healthy skin, hair and nails. It also contains sesamin which has been found helpful for weight loss when combined with exercise or diet programs.

What is toasted sesame oil?

Toasted sesame oil is made from roasted, crushed sesame seeds. It’s dark in color with a strong, nutty taste that can be used to flavor dishes or sauces at the end of cooking time for an extra burst of flavor.

Benefits of sesame oil

Sesame oil is a popular choice in cuisine today. The benefits of sesame oil are that it can decrease cholesterol, help with blood pressure control – and has anti-inflammatory properties!

The best Sesame oil substitute

Olive Oil:

Olive oil is a great substitute for sesame oil, and can be used in some of the same ways. It has a mild flavor that still packs plenty of nutrition, so it’s perfect as an ingredient for dishes like salad dressings or soups where you want to add healthy fats without adding strong flavors. Olive Oil suffers from a major drawback which makes it less than ideal at times: Its lower smoke point prevents dishes like fried eggs from cooking properly.

The origins of olive oil are not confirmed but it may have been a staple in the Mediterranean diet for over 3,000 years. Olive Oil is believed to be one of man’s earliest oils and was used as medicine by Egyptians more than 2,500 years ago.

Walnut Oil

Walnut oil is a good option for those who love the rich, nutty flavor of toasted sesame oil and are looking for an alternative. It can be used in Asian dishes as well as with your favorite salad dressings or eaten by itself on bread!

Walnuts may not immediately come to mind when you think about cooking oils but walnuts have all sorts of great qualities that make it worth considering if you’re making the switch from sesame oil.

Canola oil

Canola oil is a good substitute for sesame oil because it has a similar consistency and can be used in recipes that call for either. It doesn’t have a strong taste, so you won’t notice much difference between dishes made with or without it. The main downside to using canola oil is that it’s not as healthy for your heart and cholesterol levels. Canola has an unusually large amount of Omega 6 fatty acids which provide nutrients but may also cause inflammation in some people or promote atherosclerosis when eaten regularly over time so opt-out if you’re worried about this!

canola oil

Peanut oil

Peanut oil has a flavor that is very similar to sesame oil. It’s also higher in healthy fats than canola or olive oils which makes it an excellent choice if you’re looking for something with more nutritional benefits. One downside of using peanut oil though is the strong taste that it imparts on dishes so be sure to use sparing.

peanut oil

Sunflower oil

Sunflower oil is a great alternative to sesame oil and will produce a similar taste. It tends to be cheaper as well which makes it an appealing option for many people on tight budgets.

Sunflower oil is a popular cooking ingredient in America, but it can be problematic. It’s not the best choice because sunflowers are sensitive to heat and they oxidize quickly at high temperatures. Sunflower oil also has too many polyunsaturated fats for optimal health; this will increase your risk of cardiovascular disease if you use them too often.

Avocado oil

Sesame oil is great for making Asian dishes, but if you want to limit the amount of sesame products in your diet then avocado oil may be a good alternative. Avocado oils are rich and creamy with an earthy flavor that makes them well-suited for salad dressings or dip recipes like guacamole.

Avocados are not just delicious as part of tacos and salads; they can also be used as cooking ingredients! Many people use avocado instead of expensive nut-based oils such as almond or peanut because avocados have more health benefits than other plant-based options while still delivering plenty of protein.

avocado oil

Perilla oil

Perilla oil has a similar flavor profile to sesame and is commonly used in Asian dishes, but it can be found at most grocery stores. It’s made from pressing perilla seeds! The high smoke point of this alternative makes it a good oil for frying.

 Grapeseed oil

Another great substitute for sesame oil is grapeseed oil. Grape seed extract has been shown to have antioxidant, anti-inflammatory and antiseptic properties.

Grapeseed oil has a mild, slightly nutty flavor.

Grape seed oils are often used in cooking because they have an excellent balance of omega 6 and 3 fatty acids. They are healthier than other oils for consumption. The grapes produce the seeds where it is pressed to extract their natural essence with no chemical additives or heat treatments making its taste more mellow-minded when cooked at high temperatures giving food a new dimension that’s rich without all the intense flavors found in some common vegetable plant-based oils like canola etc.


Conclusion paragraph: Truly, there is no single best sesame oil alternative. All of these are great and you should try them all! If you don’t like one or want to make a different flavor profile for your favorite recipe, it’s easy to change out the type of cooking oil with another variety from this list. What do you think? Which sesame seed substitute has become your go-to? Why not share in the comments below so everyone can benefit from your experience!


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