Alternatives for sesame oil vary depending on the desired flavor and cooking use. Common substitutes include peanut oil, which has a mild nutty flavor and works well for stir-frying and frying. Walnut oil offers a rich, nutty taste ideal for dressings and cold dishes but has a low smoke point. Perilla oil is a close flavor match to toasted sesame oil, suitable for low-heat dishes. Flaxseed oil, tahini (sesame seed paste), Chinese sesame paste, olive oil (especially light olive oil), grapeseed oil, avocado oil, canola oil, and sunflower seed oil are also good substitutes depending on the recipe's cooking requirements and flavor profile.
Here is a brief guide for use:
- For cooking at high heat or frying: peanut oil, avocado oil, grapeseed oil, canola oil.
- For dressings, sauces, or finishing oil with nutty flavor: walnut oil, perilla oil, flaxseed oil, tahini (diluted), Chinese sesame paste.
- For a neutral oil that can substitute in most recipes: olive oil (light), sunflower seed oil.
The amount used is generally a 1:1 replacement for sesame oil, but some stronger-flavored oils like walnut or tahini should be used sparingly.
This variety allows adapting according to taste preferences, allergy concerns, and cooking techniques.