Known for its delicious aroma, sesame oil gives many dishes a nutty flavor. It’s an important ingredient in chicken recipes, noodles, and salad dressings.
It is available in two varieties: a lighter, more neural sesame oil and a toasted one with a nuttier flavor and darker color.
But, if you are allergic to this ingredient, you will need to find a substitute for sesame oil. We have researched a couple of options, and here is the list of oils that can replace sesame oil in your cooking.
Olive oil
Olive oil is an excellent sesame oil substitute. You can use it in many ways, and it has a great nutrient profile. In fact, olive oil is known for its potential health benefits, mostly because it’s packed with monounsaturated fats and polyphenol antioxidants.
You can use the same amount of olive oil instead of sesame oil in cooking and preparing marinades and sauces. When choosing olive oil, make sure to pick a lighter version because it has a more neutral flavor.
Grapeseed oil
This is a popular choice in many households, especially because of its mild and neutral flavor, making it an excellent addition to many recipes. Grapeseed oil is rich in polyunsaturated fatty acids and has a healthy dose of vitamin E, which may prevent inflammation and neutralize free radicals.
It’s good to use grapeseed oil in a 1:1 ratio for sesame oil in noodle dishes, stir-fries, and marinades to accomplish the best results.
Walnut oil
As the name implies, walnut oil is made of walnuts, and it’s an excellent source of omega-3 fatty acids, known to decrease inflammation and protect the heart. Walnut oil has a nutty and rich flavor but can be slightly bitter when cooked, therefore use this oil in recipes that don’t require cooking, like salad dressings and sauces.
Avocado oil
Avocado oil has a high smoke point and a light flavor. To clarify further, the smoke point is a temperature at which fat starts to break down and creates smoke. This oil is packed with antioxidants, especially lutein, a compound crucial for eye health.
Due to its high smoke point, avocado oil is an excellent choice for dishes cooked on high heat, like fried rice.
Peanut oil
Peanut oil is commonly used instead of sesame oil, especially if you are allergic to sesame oil. However, if you are also allergic to peanut oil, maybe you want to skip this one as well and try another option. In addition to offering a good amount of vitamin E, peanut oil contains mono and polyunsaturated fats, both supporting heart health.
It has a high smoke point and mild flavor, making it an excellent ingredient for cooking dishes like chicken, stir-fries, noodles, and fried rice.
Toasted sesame oil
While this isn’t a typical sesame oil replacement, it can serve the purpose. Toasted sesame oil is made of toasted sesame seeds, giving it a thicker structure and a richer taste. Compared to regular sesame oil, the toasted version isn’t suitable for cooking on high heat.
Instead, it is mostly used for uncooked dishes to add flavor. You can combine toasted sesame seeds with avocado or canola oil, which is an excellent alternative to toasted sesame oil. Not only are these seeds packed with protein and fiber, but they are a good source of zinc, magnesium, niacin, and thiamine.
When making this type of oil, you should use one part sesame seed with four parts of oil.
Perilla oil
By pressing the seeds of the perilla plant, you get perilla oil. Its nutty and rich flavor makes it one of the best substitutes for sesame oil. Perilla oil is a great source of omega-3 fatty acids, and it has been shown to support several aspects of health and mental health.
Sunflower oil
With its high heat tolerance and light taste, sunflower oil works well as a substitute for sesame oil. It is cheap and available in grocery stores, making it a great choice for everyday culinary needs.
How to incorporate these oils?
When choosing different oils, it’s important to focus on oils with a neutral flavor and a high smoke point, like canola and grapeseed oil. For toasted sesame, go for oils with a nuttier and richer profile, like perilla or walnut oil.
Before choosing an oil, always consider its role in the recipe and what kind of flavor you want to achieve.