Best Sesame Oil Substitutes: Practical Alternatives for Cooking

The most effective substitutes for sesame oil depend on whether you're replacing toasted or regular sesame oil. For toasted sesame oil (used for flavor), try peanut oil with a pinch of smoked paprika or a few drops of liquid smoke. For regular sesame oil (used for cooking), use grapeseed, canola, or sunflower oil. In dressings, walnut or avocado oil work well. Always adjust quantities as sesame oil has a strong flavor profile that substitutes may not fully replicate.

Running out of sesame oil mid-recipe doesn't have to ruin your cooking plans. Whether you have an allergy, dietary restriction, or simply don't keep this specialty oil in your pantry, understanding proper substitutions ensures your dishes maintain their intended flavor profile. This guide provides practical, tested alternatives that work across various cooking applications from stir-fries to marinades.

Understanding Sesame Oil's Unique Properties

Sesame oil comes in two primary varieties, each requiring different substitution approaches. Regular sesame oil has a mild nutty flavor and high smoke point (410°F/210°C), making it suitable for cooking. Toasted sesame oil features a much stronger, roasted flavor with a lower smoke point, primarily used as a finishing oil. Recognizing which type your recipe requires determines the best replacement strategy.

Best Substitutes for Toasted Sesame Oil

Replacing toasted sesame oil presents the biggest challenge due to its distinctive roasted aroma. Consider these options:

• Peanut oil with smoked elements - Mix neutral oil with a pinch of smoked paprika or 1-2 drops of liquid smoke
• Soy sauce reduction - Simmer 1 tbsp soy sauce with 2 tbsp neutral oil until slightly thickened
• Roasted nut oils - Walnut or hazelnut oil provide similar nuttiness (use 50% less)
• Sesame seed paste - Thin tahini with neutral oil (1:3 ratio) for dressings

Substitutes for Regular Sesame Oil

When your recipe calls for regular sesame oil as a cooking medium, these neutral-flavored oils work well:

Substitute	Best For	Substitution Ratio	Notes
Grapeseed oil	Stir-frying, high-heat cooking	1:1	Neutral flavor, high smoke point (420°F)
Canola oil	General cooking, marinades	1:1	Widely available, mild flavor
Sunflower oil	Sautéing, dressings	1:1	Light flavor, good availability
Avocado oil	High-heat cooking, dressings	1:1	Expensive but neutral and healthy
Vegetable oil blend	Everyday cooking	1:1	Cheap and accessible option

Special Considerations for Different Dishes

Asian cuisine relies heavily on sesame oil's distinctive flavor, so substitutions require careful consideration based on the specific dish:

For Stir-Fries and Sautéing

Use grapeseed or avocado oil as your cooking medium, then add flavor elements at the end. A combination of 1 teaspoon soy sauce plus ½ teaspoon of one of the toasted alternatives mentioned earlier closely mimics toasted sesame oil's finish.

For Dressings and Dipping Sauces

Walnut oil provides the closest flavor match for dressings. For dipping sauces, combine neutral oil with toasted sesame seeds (if no allergy) or a small amount of roasted garlic paste to replicate complexity.

For Marinades

When substituting sesame oil in marinades, maintain the oil's tenderizing properties while replacing flavor. Use canola oil with 1 teaspoon of toasted sesame seeds (ground) per tablespoon of oil called for, or add a pinch of toasted cumin for depth.

Dietary-Specific Alternatives

For those with sesame allergies or specific dietary needs:

• Nut-free option: Sunflower seed oil provides similar nuttiness without common allergens
• Low-sodium alternative: Use avocado oil with a touch of rice vinegar for brightness
• Vegan option: All suggested substitutes are naturally vegan
• Keto-friendly choice: MCT oil blended with a few drops of liquid smoke

When Substitutions Fall Short

Some dishes truly require sesame oil's unique profile. Traditional Chinese hot oil dishes, certain Korean bibimbap variations, and authentic Japanese gomadare sauce lose essential character without real sesame oil. In these cases, consider making a small batch of homemade sesame oil by toasting seeds and steeping in neutral oil, or seek specialty stores that carry sesame-free alternatives designed specifically for Asian cuisine.

Practical Substitution Tips

Follow these professional kitchen techniques when replacing sesame oil:

1. Always add substitute flavor elements at the end of cooking to preserve delicate notes
2. Start with 50% of the recommended substitute amount, then adjust to taste
3. For toasted sesame oil replacement, never heat the substitute oil to maintain flavor integrity
4. Combine multiple substitutes (like oil plus toasted seeds) for complex flavor profiles
5. Keep a small bottle of toasted sesame oil specifically for finishing dishes if you use it frequently

Creating Your Own Sesame Oil Alternative

For those who occasionally need sesame flavor without keeping specialty oils on hand, try this quick alternative:

Toast 2 tablespoons of sesame seeds in a dry pan until golden brown. Transfer to a mortar and pestle (or small food processor) and grind until paste forms. Slowly whisk in ¼ cup of neutral oil until emulsified. This homemade substitute works particularly well in dressings and as a finishing oil. Store any leftovers in the refrigerator for up to one week.

Can I use olive oil instead of sesame oil?

Olive oil works as a substitute for regular sesame oil in cooking applications but not for toasted sesame oil. Its distinct flavor alters Asian dishes significantly. For toasted sesame oil replacement, olive oil lacks the necessary nutty, roasted profile and may overpower delicate dishes.

What's the best sesame oil substitute for someone with a sesame allergy?

Sunflower seed oil provides the closest flavor match without sesame allergens. For toasted sesame oil replacement, combine sunflower oil with a pinch of smoked paprika or liquid smoke. Always verify that processing facilities don't handle sesame if you have a severe allergy.

How much substitute oil should I use when replacing toasted sesame oil?

Start with half the amount of substitute called for in recipes, as most alternatives lack toasted sesame oil's intense flavor. For example, if a recipe requires 1 tablespoon toasted sesame oil, begin with 1½ teaspoons of your substitute mixture, then adjust to taste before serving.

Can I make my own toasted sesame oil at home?

Yes, you can make homemade toasted sesame oil by heating ¼ cup sesame seeds in a dry pan until golden brown, then steeping them in ½ cup neutral oil (like grapeseed) for 24 hours. Strain the oil through cheesecloth. This creates a flavorful substitute though it won't match commercial toasted sesame oil's intensity.

Why can't I just use more regular sesame oil instead of toasted sesame oil?

Regular and toasted sesame oils have fundamentally different production processes and flavor profiles. Toasted sesame oil undergoes a roasting process that creates complex flavor compounds regular sesame oil lacks. Using regular sesame oil in place of toasted will result in a dish missing the characteristic roasted, nutty finish essential to many Asian recipes.