Best Sesame Seeds Substitute (Alternative and Replacement)

I believe you are here because you are interested in finding out what are the best substitutes for sesame seeds.

There can be several reasons for this. You ran out of sesame seeds at home, so you don’t have time to run to the store.

Or, sesame is not currently available in the store.

So that you don’t get upset, we are here to cheer you up because we have prepared excellent substitutes for sesame seeds that will make your pastries just as delicious.

But, let’s first deal with sesame seeds, their origin, and their characteristics, and then carefully choose their replacement.

What Are Sesame Seeds?

Sesame seeds come from the plant Sesamum indicum and are mainly grown in tropical regions around the world.

Due to its edible seeds and oil, it is widely available in many countries and is a very popular ingredient in many recipes.

Sesame is a well-known seed from the time of the Babylonians, the ancient Egyptians, the Romans, and the Chinese.

Why is sesame so popular in baked goods? Well, its unique taste gives a special flavor to dishes, and it is rich in nutrients, namely magnesium, manganese, selenium, copper, calcium, iron, and zinc.

They are also an excellent source of dietary fiber, protein, and healthy fats, as well as nutrients such as calcium, vitamin E, and B vitamins.

The health benefits are endless. Can you imagine that a quarter cup of sesame seeds has more calcium than a glass of cow’s milk?

If you are not aware of it, you will look at sesame seeds differently from now on. They even contain phytosterols, compounds that help lower cholesterol levels.

Sesame seeds range in color from white, gold, yellow, red, and black, and each one has its own flavor.

Well, the white ones have a delicate, nutty flavor, while the black ones have a slightly bitter taste. Black sesame seeds are unhulled, so you cannot use them in cooking.

Conversely, hulled sesame seeds will add a bittersweet flavor to the meal.

Sesame seeds can be eaten raw or cooked, toasted and roasted, depending on your preference.

How to use sesame seeds?

Sesame seeds are an indispensable ingredient in cuisines around the world, especially in Asian dishes such as Japanese sushi and maki, Korean banchan, Chinese fries and sesame balls, Filipino rice cakes and turon, and various meat skewers.

Middle Eastern cuisine also does not omit sesame seeds, so it is the only ingredient in tahini, a paste made from hulled sesame seeds.

Sesame seeds can be used as a spice or decoration.

Interestingly, you can even make sesame seed milk and use sesame seed butter as a spread or salad dressing.

Whatever the gid serves you, we believe that sesame seeds will become your favorite spice.

But what if you decided to make your favorite pastry, and you realized late that you don’t have sesame seeds? You don’t have time to go to the store, but you need to prepare a meal as soon as possible.

There are substitutes that will similarly complement your entire sesame seed bagel eating experience.

Let’s see what alternatives there are.

Best Sesame Seeds Substitutes

Many opt for alternatives to sesame seeds for the nutty flavor it provides.

When you’re out of sesame seeds but still want a nutty flavor in your meal, consider the following alternatives that you won’t be able to resist.

Black Sesame Seeds

Black sesame seeds are small, flat, oily seeds that grow in the fruit pods of the Sesamum indicum plant, which has been cultivated since ancient times. It is produced in Asia, but it has gained popularity all over the world.

If you can’t find regular sesame seeds, you should consider black sesame seeds. And the main reason is that it is the most nutritious of all, especially essential nutrients like calcium and zinc.

According to Chinese medicine, black sesame can cure many diseases, especially anxiety.

The higher intake of macrominerals such as calcium and magnesium that black sesame contains reduces the risk of heart disease and regulates high blood pressure.

Iron, copper, and manganese reflect the metabolism as well as the circulation of oxygen in your body.

Also, it’s good to know that black sesame seeds are a good source of healthy monounsaturated and polyunsaturated fats.

White Sesame Seeds

In case he can’t find black sesame, white sesame is your next option.

White sesame seeds are flat, pear-shaped seeds of a dirty white color. The seeds are about 3 millimeters long.

You can crush it or grind it in your hand. It has a high oil content, creating a paste. White sesame seeds are also called natural sesame.

Unlike other types, white sesame has a stronger taste than ordinary and black sesame, which is why it is a favorite ingredient among cooks, precisely because of that intense aroma that complements the dish.

It is an excellent source of manganese and calcium, which help your bones grow healthy and strong.

Calcium also plays an important role in the transmission of nerve signals, muscle movement, blood vessel function, and hormone release.

It is a popular bun topping for hamburgers, donuts, bagels, and other treats.

Flax Seeds

Flax seeds are another good substitute for sesame seeds.

And they have a lot of health benefits. If you have cardiovascular problems, start consuming flax seeds and gradually add them to your diet.

It is incredibly rich in protein, fiber, omega-3 fatty acids, and linolenic acid, which improve heart function.

Flaxseed can help lower blood cholesterol and low-density lipoprotein cholesterol levels.

Although there are no specific recommendations for flaxseed intake, 1-2 tablespoons per day is a normal amount of intake.

You can use it in many recipes, so making muffins, bread, and pastries with flax seeds can become your routine. Apart from baked goods, you can add flax seeds to your drinks like smoothies and juices.

Useful information is that you can eat flaxseed raw, but not often because of its hard hull. Ideally, grind them first and then eat them.

Sunflower Seeds

Sunflower seeds are definitely one of the most popular snacks. So why not use them as a substitute for sesame seeds?

Just imagine delicious pastries sprinkled with sunflower seeds. The taste is extraordinary because it gives it a special taste.

There are three types of commonly used sunflower seeds: linoleic, high oleic, and sunflower oil seeds.

Each has its own unique levels of monounsaturated, saturated, and polyunsaturated fats.

It has many health benefits. If you need more vitamin E in your diet, sunflower seeds are one of the best sources you can get.

It is also rich in other nutrients such as copper, magnesium, selenium, protein, fiber, and phytochemicals.

It’s the best way to add more vitamin E to your diet, as sunflower seeds are one of the richest sources available.

Studies have found that consuming sunflower seeds helps reduce cardiovascular disease, high cholesterol, and high blood pressure.

Sunflower seeds are a source of many vitamins and minerals that can support your immune system and increase your ability to fight viruses.

Sunflower seeds are best used as a topping for bread, a texture for salads, a coating for crispy fried meat, and much more.

Although they have a different texture and taste, you can use sunflower seeds instead of sesame seeds in a 1:1 ratio. R

Add delicious sunflower seeds to pieces of bread, pastries, salad dressings, and more. You will enjoy a mild taste, just the way you like it.

Hemp Seeds

Hemp seed is most similar in taste to flax seed. Well, if you can’t find flax seeds in the market, hemp seeds would be your choice.

It has the same health benefits, omega-3 and omega-6 fatty acids are an excellent prevention of cardiovascular problems.

They have an antioxidant effect and can reduce the symptoms of many diseases, improving the health of the heart, skin, and joints.

Unlike sesame, it does not have such a strong taste, so it is an ideal alternative for a milder aroma and flavor profile.

You can consume it on its own and enjoy its delicious nutty taste.

However, it is recommended that you eat hemp seeds in moderation, as intake of excessive amounts can lead to a high intake of calories and fat.

You should also avoid hemp seeds if you are taking certain medications.

You can use it as a dressing for salads, you can drink it with yogurt, put it in oatmeal, or put it on bread when you want to bake it.

Believe it or not, you can even make hemp milk. When looking for a sesame seed base, you can safely use hemp seeds because they look remarkably like sesame seeds.

Use a 1:1 ratio for a little extra protein or as a garnish on baked goods, salads, yogurt, breakfast foods, and even cooked foods for an extra nutty flavor.

Poppy Seeds

Poppy seeds are oilseeds obtained from the opium poppy. It has been harvested from dried pods for thousands of years.

It is available in many countries, especially in Central Europe and South Asia, where it is legally grown and sold in stores.

Although poppy seeds and black sesame seeds look very similar, they are not the same. Poppy seeds are smaller and have a specific taste.

Poppy seeds are packed with nutrients, especially calcium. Add poppy seeds to your meal, and you have a healthy meal.

It is rich in a good amount of fiber, omega-3 fatty acids, and oleic acid. It also has some other benefits, including improving digestion, boosting skin and hair health, and treating headaches, coughs, and asthma.

Our advice is not to use poppy seeds in fried dishes in order to achieve a milder aroma but also a better taste.

It is a great option for salad dressings, bread, pancakes, and other snack dishes.

Pumpkin Seeds

One of the favorite snacks among many people is pumpkin seeds.

It’s so good to snack without having to feel too guilty about having more than a handful for yourself.

They are an excellent substitute for your meals and therefore also for sesame seeds.

They provide a dose of amino acids that strengthen your hair. We believe women will adore it.

In addition, it is a good source of zinc, magnesium, and protein. Pumpkin seeds are rich in vitamins and minerals such as manganese and vitamin K, which are excellent in wound healing.

They also contain zinc, a mineral that helps strengthen the immune system to fight bacteria and viruses. Pumpkin seeds are also an excellent source of phosphorus.

You can use them when preparing bread, putting them in French fries, mixing them with noodles, and putting them in soups. And it’s also great as a coating for fried foods and snacks.

If you play sports, you can use pumpkin seeds to make healthy granola bars and protein bars as a post-workout meal.

Chia Seeds

A favorite among many, chia seeds must be on the list.

Chia seeds are the edible seeds of Salvia hispanica, a flowering plant in the mint family native to central and southern Mexico, or the related Salvia columbariae of the southwestern United States and Mexico.

Chia seeds are orb-shaped and gray in color with black and white spots, about 2 millimeters in diameter.

Although these seeds are small, they are incredibly rich in nutrients and vitamins. It is rich in an excellent amount of antioxidants, magnesium, and zinc.

But keep in mind when you want to replace sesame seeds with chia seeds, you should reduce the amount because chia seeds tend to double in size when exposed to moisture.

You can use chia seeds while cooking fried vegetables as a topping for bread and pastries.

And you will find it interesting to add chia seeds to your drinks like frappes, shakes, and smoothies.

Otherwise, it is desirable to know that chia seeds do not add significant aroma and taste.


A nut is a plant that consists of a hard or tough nutshell.

Due to the nutty taste of sesame seeds, you will definitely like nuts. Well, they are ideal substitutes if you need sesame seeds at home

You can use any kind of nuts, chop them into small pieces depending on how you would use them.

For example, almonds, walnuts, and peanuts are great options when it comes to snacks or if you want to add them to a dish, especially cakes.

You can also use it as a topping for noodles, stir-fries, vegetables, and more.

You will get the same health benefits, but remember to consume them in moderation.

Most nuts are generally healthy, but some may have more nutrients than others. For example, walnuts contain large amounts of omega-3 fatty acids.

Almonds, macadamia nuts, hazelnuts, and pecans also seem to be pretty heart-healthy.

Nuts are good sources of protein, healthy fats, fiber, vitamins, and minerals.

They regulate body weight because their fats are not fully absorbed and regulate food intake. Nuts contain unsaturated fats and other nutrients that are great against heart disease and diabetes.

Sesame Oil

Sesame oil is an edible vegetable oil obtained from sesame seeds.

If you don’t want to eat the seeds and still like the taste of sesame, your best bet would be to opt for its oil form.

So, if the texture of sesame seeds is not necessary for your recipe, you can substitute sesame oil to give your food the same flavor.

You can add it to soups, stews, fried dishes, and salads.

Sesame oil is often added to dressings and marinades.

Because it burns easily, we do not recommend sesame oil for baking bakery products.

It has important health benefits, such as providing heart-healthy fats, fighting inflammation, and protecting the skin from the sun.

It’s high in antioxidants, vitamin E, vitamin K, and heart-healthy fats that help reduce the risk of chronic disease.

When using this sesame substitute, a topping of sesame oil greatly enhances the flavor. Start with half a teaspoon for every teaspoon of sesame seeds.

Final Thoughts

In this article, we have presented some of the best sesame seed substitutes and their uses.

If you like the taste of sesame, we believe that you will surely have at least some of the alternatives at home or that you will want to stock up at the store.

This way, you will always have this delicious addition to many baked goods on hand.

Buy in time and enjoy a delicious savory or sweet pastry!


Can I substitute chia seeds for sesame seeds?

Yes, you can, but not with all dishes. You should not use excessive amounts of cie because they double in size when they are moist, so keep in mind smaller amounts in dishes.

Are flax seeds and sesame seeds the same?

Both are seeds, but they are technically different. Flax seeds come from wheat grains, while sesame seeds come from a type of flower. Tastes differ.

What do sesame seeds taste like?

Sesame seeds have a nutty taste and a strong aroma, especially when roasted. As such, it is great for salad dressings but also for some desserts.

Do you always need to grind your seeds?

It is better to grind sesame seeds before eating so that you can digest them more easily. That way you have access to its full nutrient potential.

However, whether you grind them or not, they are still delicious.

What flavors does sesame go best with?

Sesame is an extremely versatile flavor. We recommend it more as an addition to savory dishes than to sweet dishes.

Sesame goes well with chicken and fish. It is also good as a flavoring in fermented vegetables and pickles, especially kimchi.

Are black sesame seeds the same as nigella seeds?

Black sesame seeds are not the same as nigella seeds although they look similar but taste different.

Buckwheat sesame seeds have a nutty flavor, while nigella seeds have a pungent flavor.

What is a substitute for sesame oil?

Substitutes for sesame oil are olive oil, walnut oil, avocado oil, and grape seed oil.

What is a substitute for sesame seeds in baking?

Substitutes for sesame seeds in baking are black/white/golden sesame seeds, poppy seeds, hemp seeds, flax seeds, and sunflower seeds.

Can I substitute pine nuts for sesame seeds?

I can. For one tablespoon of sesame seeds, use half a tablespoon of pine nuts.

More topics to discover:

Please Like & Share This Article:

Recent Posts