If you find yourself in need of sesame oil but are faced with allergies or an empty bottle, there are several excellent alternatives to consider. Some noteworthy replacements include olive oil, grapeseed oil, walnut oil, avocado oil, and peanut oil. Each of these oils brings its own unique flavor profile to the table, providing versatility in various culinary applications. Sesame oil, celebrated for its distinct nutty taste and aromatic qualities, is an essential ingredient in many dishes, enhancing the flavors of items such as salad dressings, noodles, and chicken preparations. If you can't use sesame oil, these substitutes will help you maintain the integrity of your recipes while accommodating dietary restrictions.

Here are nine of the top alternatives to sesame oil that can seamlessly fit into your cooking repertoire.

1–5. Alternatives to Regular Sesame Oil

Regular sesame oil, derived from raw sesame seeds, serves as a versatile cooking oil and is often incorporated into marinades to deliver a rich, nutty, and earthy flavor profile. If you're ever in need of a substitute, there are several excellent options available.

1. Olive Oil

Olive oil presents itself as an outstanding substitute for sesame oil due to its remarkable versatility and rich nutrient composition. Celebrated for its numerous health advantages, olive oil is packed with polyphenol antioxidants and heart-friendly monounsaturated fats. For cooking, marinades, or even sauces like teriyaki, you can easily swap in an equal volume of olive oil in place of sesame oil. It’s advisable to choose light olive oil, which offers a milder and more neutral flavor compared to regular varieties.

2. Grapeseed Oil

Grapeseed oil is a popular vegetable oil characterized by its neutral taste, making it a fantastic addition to an array of dishes. This oil is particularly abundant in polyunsaturated fatty acids and provides a generous amount of vitamin E, which may aid in reducing inflammation by combating harmful free radicals. For optimal results, use grapeseed oil in a 1:1 ratio as a replacement for sesame oil in marinades, stir-fries, and noodle dishes.

3. Walnut Oil

As the name implies, walnut oil is extracted from walnuts and is a rich source of omega-3 fatty acids, which have been widely studied for their potential to lower inflammation and mitigate heart disease risks. With its deep, nutty flavor that can turn slightly bitter when heated, walnut oil is best utilized in uncooked applications, such as sauces or salad dressings. It also serves as a delightful finishing touch when drizzled over cooked meats or pasta dishes.

4. Avocado Oil

Avocado oil features a light flavor with a notably high smoke point, the temperature at which fat begins to decompose and produce smoke. This oil is abundant in various antioxidants, including lutein, a crucial element for maintaining eye health. Due to its elevated smoke point, avocado oil is suitable for higher-heat cooking methods like fried rice, and it can be substituted in a 1:1 ratio for sesame oil.

5. Peanut Oil

Peanut oil is frequently chosen as a substitute for sesame oil, particularly among those with sesame allergies (though individuals with peanut allergies should consider alternative oils). In addition to being a good source of vitamin E, peanut oil is rich in both monounsaturated and polyunsaturated fats, which contribute positively to heart health. Its subtle flavor and high smoke point make it perfectly suited for frying rice, preparing noodles, stir-frying, and cooking chicken.

In summary, viable alternatives to regular sesame oil include olive, grapeseed, walnut, avocado, and peanut oils.

6–9. Alternatives to Toasted Sesame Oil

Toasted sesame oil is derived from seeds that have been roasted, imparting a darker color, thicker texture, and a richer, more intense flavor profile. Unlike its regular counterpart, toasted sesame oil is not ideal for high-temperature cooking methods. Instead, it shines in enhancing the taste of finished or uncooked dishes. Here are several excellent substitutes for toasted sesame oil that you can try.

6. Toasted Sesame Seeds with a Neutral Oil

A wonderful alternative is to blend toasted sesame seeds with a light, neutral oil such as canola oil or avocado oil. These seeds not only provide a great source of fiber and protein but are also packed with essential micronutrients like thiamine, niacin, magnesium, and zinc. Typically, a ratio of 1 part sesame seeds to 4 parts oil is suggested to closely replicate the flavor of toasted sesame oil in recipes like dumpling sauce. However, feel free to modify this ratio or even omit the oil entirely if you wish to use the toasted seeds alone as a garnish for dishes such as chicken, tofu, or sautéed vegetables.

7. Perilla Oil

Extracted from the seeds of the perilla plant, perilla oil boasts a rich, nutty flavor that makes it an excellent substitute for toasted sesame oil. Additionally, it is a beneficial source of omega-3 fatty acids and has been associated with numerous health benefits, including supporting mental well-being.

8. Chinese Sesame Paste

Chinese sesame paste, made from toasted white sesame seeds, is a flavorful condiment commonly used in salads, stir-fries, and noodle dishes. Its deep color and nutty flavor closely resemble that of toasted sesame oil. Due to its thick, paste-like texture, it is best when incorporated into dishes rather than utilized as a cooking oil. However, you can mix it with a bit of oil to achieve the desired consistency similar to sesame oil.

9. Roasted Peanut Oil

Roasted peanut oil is a fragrant finishing oil that is often drizzled over meals or included in salad dressings and sauces. (It’s important to note that individuals with peanut allergies should avoid using roasted peanut oil.) Much like sesame oil, it features a balanced profile of heart-healthy monounsaturated and polyunsaturated fats in each serving. Additionally, it is abundant in vitamin E, a fat-soluble vitamin that serves as an antioxidant, helping to guard against cellular damage and oxidative stress. You can confidently substitute perilla oil, toasted sesame seeds, Chinese sesame paste, and roasted peanut oil for toasted sesame oil in your culinary creations.

The Bottom Line

Sesame oil is a highly versatile cooking oil that boasts impressive nutritional properties and is linked to numerous health benefits. This rich oil not only enhances flavor but also contributes to overall well-being. In case you find yourself without sesame oil or if you have a sesame seed allergy, there are several alternative oils you can use as effective substitutes. Consider experimenting with the ingredients mentioned earlier to effortlessly elevate the taste, nutrition, and antioxidant levels of your beloved dishes.