Sesame is quite different from other traditional cooking oils. Unlike the other oil breeds, sesame oil is rich in monounsaturated and polyunsaturated fats. [1] That’s why people who like to cook their food in a healthier way prefer sesame oil over others.
This oil is made from sesame seeds, which is very good for heart health and dental hygiene. As sesame oil is vegetable oil, its alternatives should be vegetable oils as well.
There are some brilliant sesame oil substitutes out there that are made from nutritious vegetables. You can not only use these substitutes for cooking but also get some medicinal benefits out of them.
1. Olive Oil
Olive oil is probably the most popular vegetable oil in the world. Its composition is quite different from sesame oil, but still, it’s a great alternative. Both of the oils are extremely healthy, having rich nutrient properties. [2]
People who prefer sesame oil in their food for health benefits can choose olive oil as an alternative without any doubt. For deep and shallow frying, olive oil is even better than sesame oil at times.
2. Canola Oil
Canola oil is quite unique when it comes to vegetable oils. It is basically a genetically modified version of grapeseed oil. At the first place, canola oil was put into circulation as a grapeseed oil substitute, as grapeseed oil was assumed to have toxic properties.
The neutrality of canola oil is quite praiseworthy. It can also be used as a medium for different kinds of mixes. You can even use it as a carrier for various sorts of essential oils. For food that needs to be fried at high heat, canola oil is a great choice.
3. Avocado Oil
Like sesame oil, avocado oil also doesn’t contain high amounts of saturated fat. [3] Rather, it has higher percentages of monounsaturated fats, making it a very convenient ingredient for healthy everyday cooking.
Avocado oil doesn’t have the nutty taste of sesame oil, but its own taste is quite brilliant for cooking a wide range of foods. Use it for sautéing, salad dressing, or roasting.
4. Peanut Oil
Nut oils are always considered a perfect alternative to regular vegetable oils. Likewise, peanut oil can replace sesame oil in many of the dishes.
Both types of oils have similar benefits and high heat tolerance. You’ll get the nutty flavor of sesame oil in peanut oil too.
Nut oils are comparatively milder when it comes to taste, but you can still spice up any dish with these oils with the right amount.
5. Perilla Oil
This is the most uncommon entry into this list. You’ll find perilla oil in Asian grocery stores mostly. Perilla oil is a widely used ingredient in Indian and Chinese dishes. It is quite well-known for its earthy, rich taste.
For dressings and sautéing, perilla oil is a decent alternative to sesame oil. The only downside is, it contains large proportions of allergens and calories. [4] If you are really conscious about your health, you shouldn’t use perilla oil as a substitute to sesame too often.
6. Sesame Paste
As sesame paste is also made from sesame seeds, it is the closest alternative to sesame oil. Popularly known as tahini, it tastes great with hummus and other similar dishes.
The nutty, creamy, and savory taste of tahini will make your food delicious and healthy at the same time. If you are looking for a pitch-perfect alternative to sesame oil, then tahini is your best bet. You can roast regular dishes with it, and spread it on raw food to enhance the taste.
7. Walnut Oil
If you don’t mind spending some extra bucks for a great substitute to sesame oil, then you can have a go with walnut oil. It is an amazing source of omega-3 fatty acids, making it even healthier than sesame oil itself.
The nutty flavor of walnut oil is simply perfect for fish and steak marinades as well as salad dressings.
The Bottom Line
Before choosing a substitute to sesame oil, make sure you are not allergic to any of the substances found in the alternatives. More often than not, people randomly pick a substitute, only to suffer from allergic reactions.
Most of the sesame oil substitutes mentioned here are healthy and tasty. Feel free to experiment with different mixtures of oil to give unique flavors to your food.
