An oil with a nutty taste that can replace avocado oil is sesame oil. Sesame oil can be found in Asian and Middle Eastern, and Indian dishes, and it comes from pressing raw or toasted sesame seeds.
You’ll find sesame oil in a light variety for cooking in addition to cold-pressed versions. Cold-pressed sesame oil is good for salads and over pizza, and it can be used in stir-fried, baked, and fried dishes and sauces. Toasted sesame oil is made from roasted sesame seeds and is dark in color with a strong sesame flavor; and it may also be a finishing oil.
If you don’t have sesame oil on hand, here are some options to use as substitutes.
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Organic grapeseed oil, canola oil, or sunflower oil (for plain sesame oil) Substitutes
Try grapeseed oil, canola oil, or sunflower oil to substitute for sesame oil. There are several organic versions of these oils in every grocery store. With neutral flavors, any of these oils make friendly alternatives for cooking.
= 1 tablespoon grapeseed oil is equal to 1 tablespoon sesame oil
= 1 tablespoon canola oil is a replacement for 1 tablespoon sesame oil
= 1 tablespoon sunflower oil can be used in place of 1 tablespoon sesame oil
Olive oil (for plain sesame oil) Substitute
Many kitchen pantry shelves already have a bottle of olive oil, so consider it the next best plain sesame oil substitute. Olive oil is a healthy oil that cooks similarly to sesame oil, and it does have a more robust flavor than other oils so you may notice a subtle difference in taste.
= 1 tablespoon olive oil is a substitute for 1 tablespoon sesame oil
Coconut oil or MCT oil Substitute
Coconut oil is an excellent oil for cooking where the nutty toasted sesame seed flavor is unnecessary. The light coconut flavor may be slightly noticeable.
There is no flavor or odor to the oil when cooking with MCT oil, making it a great flavorless option. However, due to the low smoke point, it is only suitable for low to medium-temperature cooking.
Walnut Oil Substitute
It has a smooth flavor that is great as a substitute for sesame oil in sauces or as a spice in Asian dishes. Walnut oil is rich in antioxidants and good fats and has prebiotic properties. It has properties that help clean the intestines and promote the growth of good bacteria that aid in digestion.
You should not use it for cooking as it can turn bitter when heated, add it to salads or dips.
Walnut oil is an edible oil that is extracted from walnuts. It has a nutty flavor and is commonly used in cooking. Walnut oil is rich in omega-3 fatty acids and vitamin E. It can be used as a salad dressing or as a cooking oil.
Walnut oil can also be applied to the skin to moisturize and protect it. Walnut oil is a healthy alternative to other oils such as olive oil or vegetable oil.
FAQ
Do I need to keep sesame oil in the refrigerator?
Sesame oil should be kept in the refrigerator, and the cold environment prolongs its shelf life and limits rancidity and mold.
Can I use extra virgin olive oil instead of sesame oil?
Both oils are good for seasoning food, making dips and marinades, or stir-frying. Use olive oil for baking as a substitute for butter or shortening in recipes.
Sesame oil is not recommended in large amounts for baking recipes as its intense flavor will change the taste of the baked recipes.
What other oils can I substitute for sesame oil?
Try grapeseed oil, canola oil, or sunflower oil to substitute for sesame oil. There are several organic versions of these oils in every grocery store. With neutral flavors, any of these oils make friendly alternatives for cooking.
Health Benefits of Sesame Oil
Sesame oil is rich in polyunsaturated fats like omega-3 and omega-6 to help prevent many diseases. It contains many antioxidants, protects cells from damage, and has strong anti-inflammatory properties. Sesame oil reduces the risk of heart disease, controls blood sugar, and is very good for people with diabetes. It supports the treatment of arthritis, helps heal wounds and burns, lowers cholesterol, and is suitable for oral hygiene.
