Substitutes for Sesame Seeds: 10 Best Alternatives +FAQs!

Sesame seeds are widely used not only in Asian cuisine but also in other parts of the world. Excellent as a topping, condiment, flavor enhancer, and so much more!

There’s no disputing that when all of these tiny seeds are combined, they produce a robust umami flavor that you never realized you needed in your dish.

Black sesame seeds, white sesame seeds, sunflower seeds, flax seeds, hemp seeds, poppy seeds, chia seeds, pumpkin seeds, chopped nuts, and sesame oil are the best sesame seed substitutes.

It appears that we have quite a to-do list down here. Let’s explore how these work with some dishes now that we have so many options for sesame seed substitutes.

Substitutes for sesame seeds

No.1 Sesame seeds, black

Did you know that various sesame seeds are available on the market? So, if you can’t find your preferred regular sesame seeds, you might want to investigate black sesame seeds.

It is the most nutrient-dense of all the varieties available. According to Chinese medicine, incorporating black sesame seeds into your dishes and drinks might help you recover from a variety of ailments, including anxiety.

Because black sesame seeds are high in critical minerals like calcium and zinc, it’s no wonder that it has healing effects.

No. 2 Sesame seeds, white

Natural sesame seeds are another name for white sesame seeds. Unlike the others, this variation has kept 100% of its original form. This sort of sesame seed has a richer flavor than regular and black sesame seeds, which is why many cooks like them. If black sesame seeds are out of the question, white sesame seeds are the next best thing.

The aroma of roasted vegetables wafts through the air, making the dish more enticing and delectable. It may already make a difference in a dish with only a dash of it as a topping. It’s also a common addition to burger buns, doughnuts, bagels, and other pastries.

No. 3 Sunflower seeds

Consider other types of seeds if the odds are stacked against you and you can’t find a single variety of sesame seeds. Sunflower seeds are a better alternative. It’s a superfood with numerous health advantages. This is the way to go if you need more Vitamin E in your diet, as sunflower seeds are one of the best sources available.

Copper, magnesium, selenium, proteins, fiber, and phytochemicals are some other nutrients you can get from these seeds. Sunflower seeds can be used in the same way that sesame seeds are used in meals. Use it as a bread topping, salad texture, crispy fried meats coating, and so much more. You’ll enjoy the flavor because it doesn’t overshadow the main meal.

No. 4 Flax seeds

Flax seeds, a healthier alternative to sesame seeds, are next on our list.

If you’re having trouble with your heart or want to avoid getting one, try including this in your diet. Flax seeds are high in protein, fiber, omega-3 fatty acids, and linoleic acid, all of which help prevent heart disease and enhance heart health.

If you can’t give up pastries and bread, try substituting flax seeds as a replacement. Flax seeds can make muffins, bread, bagels, and other baked items. You can use it to bind the dough in place of eggs. Flax seeds can be added to smoothies, juices, and even cereals, in addition to baked meals.

No. 5 Hemp seeds

Hemp seeds are similar to flax seeds in appearance. If you can’t get flax seeds in the market, hemp seeds are the next best thing. They also provide the same health benefits as omega-3 and omega-6 fatty acids, making them suitable for heart health.

Hemp seeds, which have a gentler aroma and flavor profile than sesame seeds, would be a good alternative for individuals who don’t like the more aromatic perfume and taste of sesame seeds. It has a great nutty flavor that you can eat on its own. Instead of snacking on junk food, this is an excellent option for a healthy snack. Hemp seeds are a great addition to salads, yogurts, breakfast bowls like oatmeal, and even bread.

No. 6 Seeds of the poppy

Poppy seeds are commonly confused with black sesame seeds; however, the two are not the same. Poppy seeds are smaller than other seeds and have a distinct flavor. Like the other seeds we’ve discussed thus far, poppy seeds are high in nutrients. Surprisingly, you can obtain calcium without drinking milk by using poppy seeds as a calcium source. To do so, just sprinkle some poppy seeds on top of your dish.

Aside from that, it provides a good amount of fiber, omega-3 fatty acids, and oleic acid to your body. If you don’t include poppy seeds in your stir-fried foods, your dish will have a lighter aroma but a more robust flavor.

Salad dressings, bread toppings, pancakes, and other snacks can all benefit from it. With only a sprinkling of sprinkle on top, you will elevate your cuisine to the next level and are likely to please a wide range of palates.

No. 7 Chia seeds

Chia seeds, of course, are on the list. These seeds may be tiny, but they pack a powerful nutritional punch, particularly in terms of vitamins and minerals.

It contains the majority of nutrients found in other seed varieties. On the other hand, Chia seeds have a high antioxidant, magnesium, and zinc content. You don’t need much of it to gain all of the benefits it has to offer; just a sprinkle a day can help your health.

If you use chia seeds instead of sesame seeds, your options are likely to be limited. When exposed to moisture, chia seeds tend to double in size.

In place of sesame seeds, sprinkle chia seeds on top of stir-fried vegetables after they’ve finished cooking. It can also be used as a bread or pastry topping. Keep in mind that chia seeds don’t have a lot of flavor or aroma.

No. 8 Pumpkin seeds

Pumpkin seeds are one of my all-time favorite foods. It’s simply delicious to snack on without feeling terrible if you eat more than a few for yourself.

Pumpkin seeds provide a dosage of amino acids to help you develop healthier and stronger hair. Aside from that, it’s high in zinc, magnesium, and protein. Although pumpkin seeds are more significant than sesame seeds, you can still use them in your recipes.

Sprinkle a handful of pumpkin seeds over your favorite stir-fried foods, noodles, soups, and loaves of bread. It also works well as a covering for fried foods and snacks. Make nutritious granolas and protein bars to increase their snack potential as a post-workout meal.

No. 9 Chopped nuts

The nutty flavor of sesame seeds was one of our favorites. With that in mind, have you considered substituting nuts for sesame seeds?

Now is the perfect opportunity to do so. Use any nut and have it chopped into little bits depending on what you plan to do with it.

I prefer almonds, walnuts, and peanuts, but any nut kind will suffice. You’ll get the same health benefits and nutty flavor, but your food will have a softer scent.

Desserts, such as cookies, brownies, muffins, and even bread, benefit from the addition of chopped nuts. You may also use it to top noodles, stir-fried foods, veggies, and a variety of other cuisines.

No. 10 Sesame oil

If you can’t get enough of the flavor and perfume of sesame seeds, their oil form is your best bet. Sesame oil functions similarly to sesame seeds but without the added zest.

A slight drizzle on your favorite foods makes no difference when using this substitute. The only difference is the presentation, as the sesame seeds on top are not visible.

However, if the recipe does not call for sesame seeds to be the show’s star, sesame oil will suffice. Sesame oil burns quickly; therefore, I don’t advocate using it in baked items. Soups, stews, stir-fried foods, and salads all benefit from it.

FAQs

Can I use chia seeds instead of sesame seeds?

You can do so, but not with all of the dishes. When chia seeds are exposed to moisture, they tend to double in size. Therefore, a small amount in some dishes is sufficient.

Is there a difference between flax and sesame seeds?

Although they are both seeds, they are technically distinct. Sesame seeds come from blossom, while flax seeds come from wheat kernels. Both have distinct aromas and flavors.

What does it taste like to eat sesame seeds?

When roasted, sesame seeds have a nutty flavor and a distinct scent. It’s excellent as a garnish for savory foods or even hot desserts.

Sesame seeds are aromatic and flavorful, but many seed varieties on the market can readily replace them. Think about your recipe and what it requires before making any changes to ensure that you always receive the most outstanding results.