Cooking
Substitute for Sesame Oil
No toasted sesame oil? Warm toasted sesame seeds in neutral oil, or whisk 1 part tahini into 2 parts oil. For plain sesame oil in cooking, any neutral oil is 1:1.
- vegetarian
- vegan
Quick answer
Out of sesame oil? The most versatile swaps:
- 1
Toasted sesame seeds warmed in neutral oil
1 tbsp neutral oil + 1½ tsp toasted sesame seeds for 1 tbsp toasted sesame oil
- 2
Tahini + neutral oil
1 tsp tahini + 2 tsp neutral oil for 1 tbsp toasted sesame oil
- 3
Perilla oil
1:1
Most recipes that list sesame oil mean toasted sesame oil, a seasoning rather than a cooking fat. A teaspoon of it gives cold noodles, marinades, dressings and stir-fries their roasted, nutty smell. Plain, untoasted sesame oil is a different product, mainly used for frying, and is easy to replace. Check the color: dark brown means toasted.
Raw dishes and finishing
Dressings, dipping sauces, Korean namul and cold noodles rely on toasted sesame oil’s aroma. Toasted seeds warmed in oil come closest, because they carry the same roasted flavor. Tahini whisked into oil is quicker and works in creamy dressings and peanut-style noodle sauces, where its body is welcome. Perilla oil is the natural swap in Korean dishes.
Cooking
Toasted sesame oil is added at the end of most stir-fries and marinades, so replace it at that point with seed-infused oil or roasted peanut oil. When the recipe uses plain sesame oil to fry, as in some Indian, Korean and Middle Eastern cooking, any neutral oil works. Sprinkle toasted sesame seeds over the finished dish to put back some of the flavor.
When not to substitute
Where sesame flavor is the dish, as in Korean sesame spinach, Chinese sesame paste noodles or a Japanese goma dressing, the swaps above make a weaker version. Toasted seeds give the best result; neutral oil alone gives no sesame character at all.
Sesame is a declared major allergen in the U.S., so tahini and seed-based swaps are off the table for allergic guests.
Common mistakes
- Stir-frying in toasted sesame oil. High heat burns it and the dish tastes acrid; add it at the end instead.
- Using refined peanut oil for flavor. Refined oil is neutral; only roasted peanut oil has a toasty taste.
- Burning the sesame seeds. They go from golden to bitter quickly; toast them in a dry pan over medium heat, stirring.
- Using a full tablespoon of tahini for each tablespoon of sesame oil. The sauce turns pasty and heavy.
All 5 substitutes at a glance
| Substitute | Ratio | Best for | Notes |
|---|---|---|---|
| Toasted sesame seeds warmed in neutral oil CookingRaw & finishing | 1 tbsp neutral oil + 1½ tsp toasted sesame seeds for 1 tbsp toasted sesame oil | noodle dressings, stir-fry finishing, spinach namul, dipping sauces | Crush the seeds, warm them gently in the oil for a few minutes, then strain or leave them in. The flavor is lighter than bottled toasted oil. Refrigerate leftovers and use within a few days. |
| Tahini + neutral oil Raw & finishingCooking | 1 tsp tahini + 2 tsp neutral oil for 1 tbsp toasted sesame oil | cold sesame noodles, salad dressings, marinades | Tahini is ground sesame, usually lightly toasted, so the flavor is milder and less roasted. It makes the dressing opaque and slightly thick; whisk well. |
| Perilla oil Raw & finishingCooking | 1:1 | Korean banchan, bibimbap, seasoned seaweed | A toasted seed oil used alongside sesame oil in Korean cooking. Nutty and grassy with a faint mint note. Use as a finishing oil; it is sold in Korean grocery stores. |
| Roasted peanut oil CookingRaw & finishing | 1:1 | stir-fries, Sichuan dishes, peanut noodles | Roasted (not refined) peanut oil has a toasty aroma close to sesame's. It is dangerous for anyone with a peanut allergy. |
| Neutral oil (for plain sesame oil) Cooking | 1:1 | stir-frying, deep frying, Indian tempering | Light, untoasted sesame oil is mostly a cooking fat with a mild taste, so canola, peanut or sunflower oil replaces it with no real change. |
Substitute calculator
How much sesame oil does your recipe call for?
- Toasted sesame seeds warmed in neutral oil1 tbsp neutral oil + 1½ tsp toasted sesame seeds, crushed
- Tahini + neutral oil1 tsp tahini + 2 tsp neutral oil
- Perilla oil1 tbsp perilla oil
- Roasted peanut oil1 tbsp roasted peanut oil
- Neutral oil (for plain sesame oil)1 tbsp neutral oil
Amounts are rounded to practical kitchen measures. Swaps without a fixed ratio, or that can't be measured in the unit you picked, show their ratio instead.
Topics: sesame oilasiannuttyaromatictoasted All cooking guides
Frequently asked questions
What is the difference between toasted and plain sesame oil?
Toasted sesame oil is pressed from roasted seeds; it is dark brown and strongly aromatic, and it is used in small amounts for flavor. Plain sesame oil is pale, mild and used as a cooking fat. Most Chinese, Japanese and Korean recipes mean toasted.
Can I cook with toasted sesame oil?
A little, at moderate heat. Over high heat its aroma burns off and it turns bitter. In stir-fries, cook with a neutral oil and add a teaspoon of toasted sesame oil at the end, off the heat.
Can I use olive oil instead of sesame oil?
For plain sesame oil used as a cooking fat, yes. For toasted sesame oil, no: olive oil adds a fruity taste that clashes with soy, ginger and rice vinegar, and none of the toasted flavor.
Is sesame an allergen I need to watch for?
Yes. In the U.S., sesame is one of the major food allergens that must be declared on packaged food labels. Every swap based on sesame seeds or tahini is unsafe for an allergic guest. Check bottled sauces and dressings too, since many contain sesame oil.
Sources
- Food Allergies, U.S. Food and Drug Administration
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