Substitutes for sesame seeds in cooking include crushed nuts, hemp seeds, pumpkin seeds, sunflower seeds, flax seeds, chia seeds, and poppy seeds. Each offers a unique taste and texture suitable for various recipes like sushi, salads, and baked goods.
Crushed peanuts or cashews can provide a similar crunchy texture and rich flavor in Asian dishes. They work well in stir-fries and as toppings for sushi rolls. Adjust the quantity to taste, as nuts are more calorie-dense. Toast lightly for enhanced flavor. Planters and Kirkland are popular nut brands.
Hemp seeds can be sprinkled over Asian dishes as an alternative to sesame seeds. They offer a different but pleasant nutty flavor and are rich in protein. Use a 1:1 ratio. They add a slightly different texture and are generally softer than sesame seeds. Brands like Manitoba Harvest and Navitas Organics are recommended.
Pumpkin seeds, also known as pepitas, can replace sesame seeds in gluten-free recipes for a similar crunch. They have a distinct, earthy flavor that works well in baked goods. Use a 1:1 ratio. Toast them for a more intense flavor. Popular brands include Go Raw and Eden Foods.
Sunflower seeds can be used again in gluten-free recipes where sesame seeds are called for, adding texture and a nutty taste. Use a 1:1 ratio and consider toasting them lightly for a more comparable flavor to sesame seeds. NOW Foods and Bob's Red Mill are common choices.
Flax seeds can be used as a substitute for sesame seeds in salads and dressings, providing a slightly nutty flavor and additional health benefits. Grind them or use whole for a crunchy texture. Use a 1:1 ratio. They can have a stronger flavor, so start with less and adjust to taste. Bob's Red Mill and Spectrum are well-known brands.
Chia seeds can serve as a nutrient-dense alternative to sesame seeds in dressings and salads. They absorb liquid and create a gel-like consistency when soaked, so they're best used sprinkled on top rather than mixed into dressings. Use a 1:1 ratio. Expect a slightly different texture. Nutiva and Viva Naturals offer high-quality chia seeds.
Poppy seeds can replace sesame seeds on breads and bagels for a similar appearance and texture. They have a slightly different taste but provide a comparable crunch. Use a 1:1 ratio. Keep in mind they can add a blueish color to your baked goods. Popular brands include McCormick and Spice Islands.
Sunflower seeds, when toasted, can be used as a nutty, crunchy alternative to sesame seeds in baked goods. They are larger and have a different flavor profile but will contribute a pleasant texture. Use a 1:1 ratio but expect a more pronounced seed flavor. Brands like NOW Foods and Bob's Red Mill are commonly used.
| Recipe Category | Substitutes |
|---|---|
| Asian Cuisine | Crushed Nuts, Hemp Seeds |
| Gluten-Free Recipes | Pumpkin Seeds, Sunflower Seeds |
| Salads and Dressings | Flax Seeds, Chia Seeds |
| Breads and Baked Goods | Poppy Seeds, Sunflower Seeds |
While sesame seeds offer a distinct flavor and texture to a variety of dishes, there are many other seeds and nuts that can be used as substitutes. Each alternative brings its own unique taste and nutritional profile, allowing you to tailor your cooking to your dietary preferences and needs.
