Not only are these seeds a great source of fiber and protein, but they’re also rich in micronutrients like thiamine, niacin, magnesium, and zinc ( 7). Toasted sesame seeds with a neutral oilĬombining toasted sesame seeds with a light, mild oil, such as canola or avocado oil, is a great alternative to toasted sesame oil. Here are a few swaps for toasted sesame oil. Instead, it’s typically used on finished or uncooked dishes to add flavor.
Unlike regular sesame oil, it isn’t suitable for high heat cooking methods. Toasted sesame oil is made from seeds that have been toasted, giving it a deeper hue, thicker consistency, and richer, more pronounced taste. Substitutes for regular sesame oil include olive, grapeseed, walnut, avocado, and peanut oils. Its mild flavor and high smoke point make it ideal for cooking dishes like fried rice, noodles, stir-fries, and chicken. In addition to providing a good amount of vitamin E, peanut oil is high in monounsaturated and polyunsaturated fats, both of which support heart health ( 6). (However, if you have a peanut allergy, you may want to avoid this oil and try a different one instead.) Peanut oil is a common substitute for sesame oil, especially for people with a sesame allergy.
It can replace sesame oil in a 1:1 ratio. It’s rich in many antioxidants, including lutein - a compound that’s essential for eye health ( 5).īecause of its high smoke point, avocado oil is suitable for dishes cooked on a higher heat, like fried rice. This is the temperature at which a fat begins to break down and produce smoke. Share on Pinterest Marti Sans/Stocksy UnitedĪvocado oil boasts a light flavor and high smoke point. You can also drizzle it over finished meat and pasta dishes for added flavor. So, it’s best as a swap for sesame oil in recipes that don’t require cooking, such as sauces or salad dressings. Walnut oil has a rich, nutty taste that becomes slightly bitter when cooked. It’s a great source of omega-3 fatty acids, which have been studied extensively for their ability to decrease inflammation and protect against heart disease ( 3, 4). Walnut oilĪs its name suggests, walnut oil is extracted from walnuts.
#Little sesame free
Vitamin E may help prevent inflammation by neutralizing harmful compounds called free radicals ( 2).įor best results, use grapeseed oil in a 1:1 ratio for sesame oil in marinades, stir-fries, and noodle dishes. It’s especially high in polyunsaturated fatty acids and packs a hearty dose of vitamin E in each serving. Grapeseed oil is a popular vegetable oil with a neutral taste, making it an excellent addition to a variety of recipes. You can use an equal amount of olive oil in place of sesame oil for cooking, as well as in marinades and sauces like teriyaki sauce.īe sure to opt for light olive oil, which has a milder, more neutral flavor than regular olive oil.
This is because it provides polyphenol antioxidants and heart-healthy monounsaturated fats ( 1). In fact, olive oil is renowned for its many potential health benefits. Olive oil is a great alternative to sesame oil, thanks to its ability to be used in many different ways and its impressive nutrient profile.
Here are some substitutes that you can use in a pinch. It’s often used as a cooking oil or added to marinades to impart a nutty, earthy flavor. Regular sesame oil is made from raw sesame seeds.
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