Substitutes for sesame oil in cooking include peanut and perilla oils for Asian cuisine; sunflower and canola oils for vegan dishes; extra virgin olive oil and walnut oil for salad dressings; and avocado and grapeseed oils for gluten-free recipes.
Peanut oil has a high smoke point and a nutty flavor, making it a suitable substitute for sesame oil in stir-fries and sautés. Use it in a 1:1 ratio. Keep in mind that it has a more neutral taste, so you might want to add toasted sesame seeds to enhance the flavor. Popular brands include LouAna and Planters.
Perilla oil is another oil with a nutty flavor, often used in Korean cooking. It works well as a finishing oil, similar to toasted sesame oil. Use sparingly as it has a stronger flavor. It's also rich in omega-3 fatty acids. A common brand is Ottogi.
Sunflower oil is a neutral oil with a high smoke point, ideal for vegan cooking. It can substitute sesame oil in a 1:1 ratio, especially in high-heat dishes. Add toasted sesame seeds for a more authentic flavor. Spectrum and Sunbutter are recommended brands.
Canola oil is another neutral-tasting oil that's suitable for various vegan dishes. It has a light texture and is low in saturated fats. Use it in a 1:1 ratio when substituting for sesame oil. Brands like Wesson and Crisco are commonly available.
Extra virgin olive oil can be used as a substitute for sesame oil in dressings and cold dishes. It offers a different flavor profile, with fruity and peppery notes. Use in a 1:1 ratio but expect a taste variation. Brands like Colavita and Pompeian are widely used.
Walnut oil provides a rich, nutty flavor that can mimic the depth of sesame oil in salad dressings. It's best used raw or in low-heat applications. Use it in a 1:1 ratio. La Tourangelle is a popular brand that offers high-quality walnut oil.
Avocado oil is a healthy and versatile oil that can replace sesame oil in gluten-free recipes. It has a mild flavor and high smoke point, making it suitable for cooking and finishing. Use in a 1:1 ratio. Chosen Foods and Primal Kitchen are popular brands.
Grapeseed oil has a clean, light flavor and can be a good substitute in recipes where a neutral taste is desired. It's also gluten-free and has a high smoke point. Use in a 1:1 ratio. Pompeian and La Tourangelle are well-known brands.
| Recipe Category | Substitutes |
|---|---|
| Asian Cuisine | Peanut Oil, Perilla Oil |
| Vegan Cooking | Sunflower Oil, Canola Oil |
| Salad Dressings | Extra Virgin Olive Oil, Walnut Oil |
| Gluten-Free Recipes | Avocado Oil, Grapeseed Oil |
When substituting sesame oil, consider the flavor and smoking point of the alternative to best match the original recipe's intent. A variety of oils can provide similar textures and flavors, and incorporating seeds or nuts can help achieve the desired taste. Always adjust to your personal preference and dietary needs.
