Best Sesame Oil Substitutes for Cooking and Recipes

By Maya Gonzalez
Best Sesame Oil Substitutes for Cooking and Recipes

The best substitutes for sesame oil are peanut oil, perilla oil, walnut oil, and a combination of olive oil with toasted sesame seeds. For toasted sesame oil specifically, use 1 teaspoon of toasted sesame oil substitute for every 1 teaspoon required, or create a homemade version by lightly toasting regular sesame oil. When substituting in Asian recipes, consider the flavor profile you're trying to achieve—nutty alternatives work best for finishing dishes while neutral oils work better for high-heat cooking.

Understanding Sesame Oil and Why Substitution Is Needed

Sesame oil plays a crucial role in many Asian cuisines, adding distinctive nutty flavor to dishes. There are two main types: regular sesame oil (lighter, used for cooking) and toasted sesame oil (darker, stronger flavor, used as a finishing oil). People often need substitutes due to allergies, availability issues, or dietary restrictions. Knowing what can I use instead of sesame oil depends on whether you're using it for cooking or as a flavor enhancer.

Top Sesame Oil Substitutes by Cooking Application

Not all substitutes work equally well for every recipe. The best substitute for toasted sesame oil differs from alternatives for regular sesame oil. Consider both the cooking method and desired flavor profile when selecting your sesame oil replacement in stir fry or other dishes.

Substitute Best For Substitution Ratio Flavor Notes
Peanut oil Stir-frying, high-heat cooking 1:1 for regular sesame oil Nutty flavor similar to sesame, but milder
Perilla oil Finishing dishes, Korean cuisine 1:1 for toasted sesame oil Stronger nutty flavor, similar profile
Walnut oil Dressings, finishing dishes 1:1 for toasted sesame oil Rich nuttiness, slightly different profile
Olive oil + toasted sesame seeds General purpose 3:4 olive oil + 1 tsp seeds per tbsp Creates similar nutty flavor profile
Avocado oil High-heat cooking 1:1 for regular sesame oil Neutral flavor, high smoke point

Detailed Substitution Guide

For Toasted Sesame Oil (Finishing Oil)

When your recipe calls for toasted sesame oil specifically, you need alternatives that provide that distinctive roasted flavor. The best substitute for toasted sesame oil is perilla oil, which has a similar nutty profile and is commonly used in Korean cuisine. If unavailable, walnut oil offers a comparable richness. For a homemade solution, lightly toast regular sesame oil in a pan until fragrant (but don't burn it), then use immediately.

For Regular Sesame Oil (Cooking Oil)

Regular sesame oil has a higher smoke point than its toasted counterpart, making it suitable for cooking. Peanut oil serves as an excellent sesame oil substitute for cooking due to similar smoke points and complementary flavor. Avocado oil works well as a neutral sesame oil alternative for high-heat applications when you don't want the nutty flavor. For those with nut allergies, grapeseed oil provides a neutral option that won't alter your dish's flavor profile.

Creative Substitution Techniques

When seeking a sesame oil replacement in stir fry, consider layering flavors. Try using a neutral oil for cooking plus a small amount of toasted sesame seeds sprinkled at the end. This approach mimics the flavor profile while addressing sesame allergies. For dressings and marinades, a combination of olive oil with a dash of smoked paprika can create a similar depth of flavor as sesame oil alternative for marinades.

What NOT to Use as Sesame Oil Substitutes

Some common suggestions don't work well as sesame oil substitutes. Avoid using coconut oil as a direct substitute—it creates entirely different flavor profiles that clash with Asian cuisine. Similarly, vegetable oil alone lacks the nuttiness that defines sesame oil's contribution to dishes. While soy sauce is sometimes suggested, it's a liquid seasoning, not an oil substitute, and will dramatically alter your recipe's texture and salt content.

Special Considerations for Substituting

When choosing what to use when you're out of sesame oil, consider dietary restrictions. For nut allergies, avoid peanut and walnut oils. For low-sodium diets, remember that some sesame oil substitutes may require additional salt adjustment. The smoke point matters too—regular sesame oil has a smoke point around 410°F (210°C), while toasted sesame oil is best used after cooking due to its lower smoke point.

Storage Tips for Sesame Oil and Substitutes

Sesame oil and many substitutes are prone to rancidity. Store in dark glass bottles away from heat and light. Most nut oils should be refrigerated after opening. Proper storage extends shelf life and maintains flavor integrity, which is crucial when using sesame oil substitutes in recipes where flavor precision matters.

Frequently Asked Questions

Can I use olive oil instead of sesame oil?

Yes, but with modifications. Regular olive oil works as a neutral substitute for cooking applications, but lacks sesame's nutty flavor. For toasted sesame oil replacement, combine 3 parts olive oil with 1 part toasted sesame seeds blended smooth. This creates a closer flavor profile while maintaining the oil's functionality in recipes.

What's the best substitute for sesame oil in stir fry?

Peanut oil is the best sesame oil substitute for stir fry due to similar smoke point (450°F) and complementary flavor profile. For nut allergies, avocado oil provides a neutral alternative with high smoke point. Remember that toasted sesame oil is typically added at the end of cooking, so for that application, use perilla oil or a small amount of walnut oil added during the final minute of cooking.

How do I substitute sesame oil in marinades?

For sesame oil alternative in marinades, use equal parts walnut oil or a combination of olive oil with 1 teaspoon of toasted sesame seeds per tablespoon of sesame oil required. The seeds should be finely ground to emulsify with the oil. This maintains the nutty flavor profile while providing the oil's tenderizing properties. For a nut-free option, try perilla oil which has similar flavor characteristics without being a tree nut.

Can I make my own toasted sesame oil substitute?

Absolutely. Heat regular sesame oil in a pan over medium-low heat for 2-3 minutes until fragrant but not smoking. Remove from heat immediately and let cool. This homemade toasted sesame oil substitute captures the roasted flavor. For a nut-free version, toast sunflower seeds in a dry pan until golden, then blend with neutral oil until smooth and strain.

Is there a healthy substitute for sesame oil?

Avocado oil serves as a healthy substitute for sesame oil with monounsaturated fats and a high smoke point (520°F). For toasted sesame oil replacement, try a small amount of flaxseed oil combined with toasted sesame seeds for omega-3 benefits. Remember that all oils are calorie-dense, so use appropriate substitution ratios to maintain your recipe's nutritional balance while achieving the desired flavor profile.

Maya Gonzalez

Maya Gonzalez

A Latin American cuisine specialist who has spent a decade researching indigenous spice traditions from Mexico to Argentina. Maya's field research has taken her from remote Andean villages to the coastal communities of Brazil, documenting how pre-Columbian spice traditions merged with European, African, and Asian influences. Her expertise in chili varieties is unparalleled - she can identify over 60 types by appearance, aroma, and heat patterns. Maya excels at explaining the historical and cultural significance behind signature Latin American spice blends like recado rojo and epazote combinations. Her hands-on demonstrations show how traditional preparation methods like dry toasting and stone grinding enhance flavor profiles. Maya is particularly passionate about preserving endangered varieties of local Latin American spices and the traditional knowledge associated with their use.