7 Best Sesame Oil Substitutes for Cooking Your Favorite Asian Dishes

Sesame oil is a vegetable oil that is extracted from roasted sesame seeds. It has a nutty flavor and is often seen in Asian cuisine. However, not everyone has it at home or at their local grocery shop. So, here are 7 sesame oil replacements.

Depending on what you’re preparing, sesame oil may be replaced with:

  1. Walnut oil
  2. Coconut oil
  3. Roasted sesame seeds
  4. Olive oil
  5. Flaxseed oil
  6. Avocado oil
  7. Peanut oil.

Continue reading if you want to learn more about these sesame oil replacements and how to use them correctly.

Substitutes For Sesame Oil

Walnut Oil

Walnut oil, like sesame oil, adds a nutty flavor to any food. Nutrients, antioxidants, and omega 3 fatty acids (monosaturated fats) abound in walnuts. So it’s fair to state that this oil is superior than regular sunflower oil. It offers several health advantages, including improved eyesight and memory. Walnut oil is prepared by crushing walnuts until all of the oil is extracted. Because of the texture and nutty taste, I believe this is an excellent alternative for sesame oil.

How To Use Walnut Oil In Your Cooking

While not suitable for high heat and hence frying, walnut oil may be used to improve the flavor of salad dressings, pasta, sauces, and even certain sweets. It adds a powerful taste and rich flavor to any dish. Especially if your recipe already contains walnut bits.

Avocado Oil

Avocado oil has a creamy texture and is derived from the flesh of the avocado. It may be used both cooked and raw, making it an ideal substitute for sesame oil. It has several health advantages, including lowering cholesterol, improving skin health, and swiftly healing wounds. It includes oleic acid (a monosaturated omega-9 acid), which is comparable to olive oil.

How To Cook With Avocado Oil

Avocado oil may be either fresh or cooked with. This oil may be used for deep frying and baking due to its high smoke point. It is available at many health food shops as well as Asian supermarket stores that serve Asian cuisine. If you don’t want to cook with it, you may use it in salads, salad dressings, and even on your skin.

Avocado oil does not have the nutty flavor of sesame seed oil, but it does have an earthy avocado flavor that is more neutral. Which, in my opinion, is just great. This is an excellent substitute for sesame seed oil.

Roasted Sesame Seeds

This is the closest thing you can get to the flavor of sesame oil. Sesame seeds may be toasted in a nonstick pan with a little amount of oil for a couple of minutes. When done, drizzle a couple of tablespoons over your favorite Asian cuisine (or any recipe that calls for sesame oil) and serve. The main drawback is the absence of oil, but it still reaches the correct nutty flavor. Sesame seeds will make a noticeable effect.

Health Benefits Of Sesame Seeds

Sesame seeds are high in protein, antioxidants, minerals, vitamin B, and healthy fats. Eating sesame seeds on a daily basis may help improve heart health, reduce blood sugar, and repair arthritis.

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Sesame Seeds Uses For Cooking

Sesame seeds appear to have been all the rage in the past decade. Apart from their health advantages, sesame seeds are widely used in a variety of dishes. You may use them in stir-fried rice, salad toppers and sauces, chicken wings, and as a bread topping.

Tahini, a silky paste made from sesame seeds, is another traditional usage for them. Tahini may be produced with either toasted or untoasted sesame seeds. It’s combined with some oil in a food processor. Tahini is the key component in hummus, but it may also be eaten on its own or with a variety of sauces and dressings.

Coconut Oil

Coconut oil, like any other oil, may be used in place of sesame oil. However, if you’re searching for the distinct nutty and earthy tastes of toasted sesame oil, go elsewhere. Coconut oil has a distinct coconut taste that differs significantly from sesame seed oil.

Benefits Of Coconut Oil

  • It has a lot of healthful fats that are good for your heart.
  • When your skin is dry in the winter, this might be a helpful moisturizer.
  • Can burn calories and hence aid in weight reduction
  • It shields hair from the sun and acts as a natural hair conditioner.
  • It is used in everyday cooking and baking of nutritious dishes.
  • Can refresh your breath and brighten your teeth
  • Lowers your cholesterol level
  • Normalizes your blood pressure

Cooking With Coconut Oil

This oil may be used in any way you like. It has a great heat tolerance and may be baked, fried, and used in any other way. Your baked items will be moist and have a faint coconut flavor. It may be used to substitute butter and lard in baking, as well as to grease baking pans and produce sweets and savory meals. Everyone chooses coconut oil. It can be found everywhere for a reasonable price and will last you a long time. Another advantage of this oil is its lengthy shelf life. Despite the unusual flavor, you can tell that this is a perfectly suitable alternative for sesame oil. Coconut oil is finding its way into people’s daily lives and necessities.

Olive Oil

Olive oil (together with coconut and sesame oil) is regarded as a healthy fat. It accomplishes its job well (that is, it greases up your dish), but the nutty taste of sesame seeds is lacking.

It is created by pressing olives and extracting the oil. This oil is well-known around the globe as a first-rate substitute for regular cooking oil.

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Cooking With Olive Oil

Olive oil has a neutral flavor and is often used in cooking and baking. Extra virgin olive oil and normal olive oil are the two forms of olive oil. What is the distinction?

  • Extra virgin olive oil is created from cold-pressed, unadulterated olives. It is most often used in salads or salad dressings.
  • Regular olive oil is blended with processed and cold-pressed oils, which is not the healthiest option. This oil is suitable for frying and baking.

Benefits Of Olive Oil

  • Olive oil is high in monounsaturated fats and is a healthier substitute for conventional cooking oils.
  • It contains antioxidants, which lower the risk of inflammation and chronic illnesses.
  • Many components in olive oil have antimicrobial effects.
  • It promotes cardiovascular health.
  • Because of the beneficial fats in olive oil, it may help boost your immunity.

Peanut Oil & Other Nuts

Peanut oil is often used to flavor Chinese, European, and Indian foods. It is often used for frying. Because of the nutty taste it delivers, this oil is a wonderful substitute for sesame oil in recipes, and that is what it is all about. Because it is naturally trans-fat and cholesterol-free, it is regarded as one of the healthiest cooking oils. Experiment with various nut oils to add diverse tastes to your dishes (hazelnut oil, walnut oil, almond oil, etc.).

Peanut Oil For Cooking

Peanut oil is often used in Indian cooking for its taste. It goes well with stir-fries, Chinese chicken, curry, and hummus, among other things. Peanut oil is used for sautéing, frying, and baking due to its high smoke point.

Flaxseed oil

Because of its nutty taste, flaxseed or linseed oil is an ideal substitute for sesame oil. This oil has a low to medium smoke point and should not be used for cooking. It’s perfect for raw dishes and uncooked recipes that call for sesame seeds or sesame seed oil, such as salad dressings and sauces. It is prepared by compressing flaxseeds until their natural oils are released.

Flaxseed oil contains omega 3 fatty acids, which aid in blood circulation and provide several other health advantages. Mix a spoonful of flaxseed oil into your smoothies or other liquids for a daily dose of these so-called healthy fats.

What To Use Sesame Seed Oil For

Sesame oil is a vegetable oil that is extracted from crushed sesame seeds. It has a neutral yet nutty flavor. Toasted sesame oil (or black sesame oil), light sesame oil (or plain sesame oil), and cold-pressed sesame oil are all types of sesame oil.

Toasted sesame oil is produced by roasting sesame seeds prior to pressing them. This gives the oil a stronger flavor than ordinary oil. Because it has a lower smoke point than untoasted sesame oil, it is excellent for flavoring raw dishes, and it should be used in small amounts because it may be harsh. This flavor enhancer may be found in a variety of Indian and Asian dishes.

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Raw sesame seeds are used to make light sesame oil (or standard sesame oil). Because of its great heat tolerance, this kind of sesame oil has an earthy and nutty flavor and is used for frying and deep-frying.

Make Your Own Sesame Oil

Put one cup of sesame seeds in a large nonstick skillet. Cook the sesame seeds for 20 minutes on medium heat, keeping an eye on them to prevent them from burning. When the seeds begin to brown, remove them from the fire and add one cup of any sort of vegetable oil. Before creating any form of edible oil, ensure that all of the ingredients are suitable for human consumption.

Return the mixture to the heat to allow the oil to absorb the aromatic sesame fragrance and flavor. After approximately 5 minutes, remove the ingredients from the heat. Allow it to cool for a few minutes before putting it in a blender. Stop mixing when you’re satisfied with the consistency and put your sesame oil in a jar. The mixture should have the consistency of a smooth paste.

Related Questions And Other FAQs

What Can I Use To Substitute Sesame Oil In Fried Rice

You may use olive oil, canola oil, avocado oil, sesame paste, and Tahini for the sesame oil.

Can I Use Coconut Oil Instead Of Sesame Oil

Yes, you may replace coconut oil, however bear in mind that it will not have the same flavor as cooking with sesame oil. To give that strong sesame taste, use a teaspoon of toasted sesame seeds.

Can I Use Vegetable Oil Instead Of Sesame Oil

Yes, however I would reiterate that the flavor will not be the same as when cooking with sesame oil. You may improve the results by using walnut, canola, or peanut oil.

What Is Sesame Oil Used For In Cooking

Sesame oil is a common cooking ingredient in Asian cuisine. It adds a beautiful taste to the foods and goes well with any salad dressing.

How To Make Toasted Sesame Oil At Home

1 cup sesame seeds in a baking pan or frying pan (may be done on the stove or in the oven). Toast the seeds, stirring often, until they acquire a medium brown color. When they have reached the correct color, remove them from the stove, add a cup of vegetable flower, and return to the heat for 4 to 5 minutes. After allowing the mixture to cool, place it in a blender. Related to this post is 12 Best Dashi Powder Substitutes for Asian Soups

 What Is The Difference Between Tahini And Sesame Paste

Tahini is created from raw sesame seed paste, as opposed to roasted sesame seeds in sesame paste. The flavor is pretty distinct.


What is a substitute for sesame oil in Asian cooking?

Peanut oil, a kind of vegetable oil derived from peanuts, is an excellent substitute for sesame oil. Its rich and nutty flavor is popular in Asian cookery, and its high smoke point makes it ideal for both cooking and frying.

What should I substitute for sesame oil?

Poppy seeds may be used in lieu of sesame seeds since they have a similar nutty flavor and texture. Opium poppy plants yield these seeds. They are used as a topping for salads, breads, cakes and pancakes, and even sweets, so they may be utilized in a variety of meals that pair well with sesame seeds.

Is sesame oil good for Asian cooking?

Toasted sesame oil has a strong taste and a nutty scent, and it is an important ingredient in Asian and Chinese cookery. The untoasted variety has a considerably milder taste and may be used for sautéing.

Does Japanese cooking use sesame oil?

As previously stated, sesame oil is widely used in Japanese cuisine, and, like olive oil, there are many varieties available for culinary purpose. Light oil – comparable to canola or vegetable oil, this oil is suited for high-heat frying.

Do Chinese restaurants use sesame oil?

Sesame oil is widely utilized in Asian cuisine and may often be found at the core of your favorite Chinese recipes.

What tastes most similar to sesame oil?

As a 1:1 equivalent for sesame oil, try grapeseed oil, canola oil, or sunflower oil. If possible, go for organic versions of these oils. They all have a neutral taste and may be used in place of regular sesame oil.

What is healthier than sesame oil?

Olive oil, on the other hand, has more nutritious components than sesame oil. Antioxidants in olive oil may help protect against free radical damage. It also contains vitamin E, iron, potassium, vitamin K, phenol chemicals, and other nutrients.

How do you make sesame flavor without oil?

If you don’t need the oil to act as a binding agent in your recipe, toasted or roasted sesame seeds are a terrific taste substitution. As a flavor alternative, use a little quantity of toasted sesame seeds. Toasted sesame seeds have the potential to dominate the taste of your food.

What cooking oil do Asians use?

In Asian cuisines, cooking techniques are ubiquitous, and peanut oil is a preferred option. It has a light hue, a neutral taste, and is often used in cooking. Toasted sesame seed oil is deeper in color, has a stronger scent, and has a unique nutty taste. It is often used as a spice or condiment.

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