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If you are allergic or a sesame oil lover who can’t lay hands on this oil when needed, this list is exclusively for you. We have outsourced the 13 healthiest sesame oil substitutes, great for almost any recipe.
Some of the best alternatives to sesame oil are sunflower oil, canola oil, Perilla oil, walnut oil, avocado oil, olive oil, etc. Some of these replacements have that strong sesame profile with delicious nutty, toasty, and earthy tones.
Whether you want to use it for stir-fry, fried rice, sesame chicken, salad dressing, or other Asian dishes, these oils will gladly take the place of your sesame oil.
And if you are MORE concerned about the taste, you have nothing to worry about.
Let’s quickly look at them in detail below!
Healthiest Sesame Oil Substitutes
1. Perilla Oil
Perilla oil is the closest you can get to sesame oil. They are similar to sesame oil in more than a distinct nutty aroma and taste. Like sesame oil, perilla oil is also pressed available in toasted and untoasted options.
Cooking with this oil is a sure-fire way to incorporate healthy fatty acids like omega-6 and omega-9 polyunsaturated fat in your food.
And this helps lessen the risk of colon cancer, rheumatoid arthritis while improving cardiovascular health, among other benefits.
Perilla seed oil is famous for sautéing vegetables, salad dressings, tossed and cooked into stews and soups.
2. Grapeseed Oil
Grapeseed oil makes a healthy replacement. This oil is a by-product of winemaking. After extracting the juice from the fruit, the grape seeds left behind are crushed into oil.
Grapeseed oil is an excellent all-purpose oil due to its relatively high smoke point and ‘clean’ taste.
They have this fresh and fruity nutty feel for a satisfying meal anytime.
You can use it in pasta sauces, lasagna, baked meals, soups, stews, and dressings.
There is a lot to benefit from this oil, not just taste. For example, they are ridiculously rich in polyunsaturated fat and vitamin E. And are packed with numerous health benefits.
Just ensure you use them the same way as sesame oil.
3. Sunflower Oil
While the flavor might not be as rich as the sesame oil, you will still relish its smooth, earthy taste.
Moreover, you’ll find it easier to use around the kitchen for seasoning.
It has a high heat tolerance that can trade with sesame seed in most cooked dishes.
However, it is best used in frying and sautéing because it won’t impart its flavor.
4. Canola Oil
Canola oil may not be a healthy source of nutrients besides cutting cholesterol levels and supporting your meals with vitamins E and K.
But it goes well in most dishes you would use sesame oil.
They could serve as a great backup in the kitchen whenever you’re running out.
Unfortunately, they don’t have an elegant way to finish a meal. It ONLY works best in cooking.
5. Olive Oil
If you’re looking for a healthier alternative, olive oil will be your best bet.
Readily available in almost all local grocery stir, olive oil is one of the most nutritious oil you could get.
While sesame has an earthy, nutty flavor, olive oil is somewhat buttery.
They have unsaturated fats, primarily monounsaturated fat, which makes it a heart-healthy choice if you seek to reduce saturated fat in the diet.
But you MUST understand that Sesame oil is used for flavoring.
Therefore, if you are trying to substitute it with olive oil, you will change the flavor profile of your dish.
Aside from that, you can drizzle it over cooked pasta or vegetables.
Many cooks use it in marinades or sauces for poultry, meat, fish, and vegetables.
6. Avocado Oil
Avocado oil has a light flavor with a high smoke point, making it suitable for pan-frying, barbecuing, roasting, and baking.
Although the flavor is more robust than sesame oil, using it in smaller quantities will be the right call if you don’t want to overwhelm the dish.
Aside from that, avocado oil is also rich in many antioxidants, including Lutein, essential for eye health.
7. Walnut Oil
If you choose to use walnut oil in cooked dishes, you will see that it turns bitter, so it might not be the best choice for stir-fries or baked foods.
On the bright side, it is another fantastic sesame oil substitute for drizzling over-finished pasta, meat dishes, sauces, and salad dressings.
It’s a great source of omega-3 fatty acids, which help decrease inflammation and protect against heart disease.
Moreover, they taste pretty like sesame oil — having that rich nutty signature — though slightly bitter when cooked.
So you may want to reconsider when using it for stir-fries or baked foods. You would appreciate them in mostly cold dishes.
8. Hemp Seeds Oil
Hemp seeds and sesame oil are like cousins in terms of nutrients.
As for flavor profiles, it tastes more like walnuts or sunflower oil.
Hemp seed oils will awaken your taste buds for medium heat dishes, bread dip, and salad dressings.
Sadly, they are not the best option for sweet or delicate dishes, as their flavors are pretty overpowering.
Aside from that, hemp seed oil has plenty of health benefits, such as improving skin, lowering blood pressure, promoting heart health, and more.
9. Peanut Oil
Peanut oil has the recommended daily intake of vitamin E and boasts one of the highest monounsaturated fat contents amongst cooking oil.
It also has a delicious flavor that might not taste like sesame. However, it makes an excellent replacement if you have sesame allergies.
One of the advantages of using peanut oil is it has a very high smoke point like sesame oil.
And this makes it ideal for sautéing, frying, and simply adding delicious and elegant flavor.
Although not all peanut oil tastes the same, most varieties have a light, neutral flavor.
Some might have a slightly nutty flavor, while the roasted peanut oils are intensely flavored and best for cooking.
10. Tahini Paste
A paste?
YES, you heard me right “tahini paste. “
Before you freak out to the next sesame oil substitute, hear me out.
Tahini paste is more potently sesame-ish than any other oil on this list.
The reason is it is gotten from sesame seeds.
Therefore, it boasts an incredible sesame flavor that you crave for your meal.
Besides, the use of Tahini paste is almost limitless. But for our purpose, you will appreciate it in cold dishes and sauces.
11. Coconut Oil
From the flesh of coconuts, coconut oil has its place among balanced diets.
It has this sweet, nutty, solid form but melts when cooking.
Most avid cooks NEVER joke with this oil.
It is flexible and excellent for almost any cooked dish, whether baking cakes or cookies, sauté or stir-fry fish, chicken, eggs, or vegetables.
Although, when stored, this oil goes to sleep (become solid again).
12. Pumpkin Seed Oil
Best used for sweet and savory dishes, pumpkin seed oil may be what you’re looking for.
Unfortunately, it may not be as random as you think. But if you eventually find it, you’ve just found a great substitute.
It has an intense nutty taste and is rich in heart-healthy fats and antioxidants.
Additionally, the pumpkin seed oil is suitable for salad dressings and other cold dishes.
The color is quite different from that of sesame. So take note of that too.
13. Flaxseed Oil
The last on our list is flaxseed oil — one of the healthiest sesame oil substitute rich in omega-3 fatty acids and infuses our meal with numerous health benefits.
It also has a rich nutty taste, making it a good alternative in sauces, salads, soups, and stew.
Regardless, flax oil is not the most beloved as it does not sustain heat well enough.
Frequently Asked Questions
Which Is The Best Cooking Oil?
Nutrition and cooking experts agree that these are the best oils in terms of versatility, taste, and nutrition-wise.
- Sesame oil
- Flaxseed oil
- Walnut oil
- Peanut oil
- Sunflower oil
- Avocado oil
- Canola oil
- Vegetable oil
- Coconut oil
- Olive oil
What Is The Healthiest Cooking Oil?
Olive oil will gladly take that title. It is best all-around. You can use it for any cooking without breaking it down —particularly the “extra-virgin” olive oil.
Which Oil Is Good For Cholesterol?
Oils that help increase healthy high-density lipoprotein (HDL) cholesterol and reduce harmful low-density lipoprotein (LDL) cholesterol are:
- Canola oil
- Corn oil
- Olive oil
- Peanut oil
- And sunflower oils
It is because each of these oils contains monounsaturated and polyunsaturated fats.
What Is The Healthy Cooking Oil For Frying?
The healthy cooking oil suitable for frying is the one that contains monounsaturated fats. These types of healthy fats remain liquid at room temperature.
Some of which are:
- Avocado oil
- Canola oil
- And olive oil
Conclusion
For some reason, most of us are so obsessed with using sesame oil than any of these alternatives — could the taste or something.
And I know we said the perilla oil has a flavor akin to the sesame seed oil. And that is TRUE. However, it has a more subtle, nutty taste with a hint of licorice backup.
So if you relish the taste of sesame oil more than anything in your meal, you can choose to add some roasted sesame seeds instead. It enhances the flavor like the sesame oil would, although you’ll be denied the oily texture.
Nowadays, many home cooks use sesame seeds combined with any sesame oil substitutes.
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