9 Best Sesame Seeds Substitutes

I know the struggle of the recipes calling for something you don't have or can't have! This article is here to solve the problem and offer you a comprehensive guide on sesame seed substitution.

I love adding sesame seeds to my bread, especially sourdough baguettes, buckwheat sourdough boules, and sourdough bagels.

But sometimes when you've run out of sesame seeds, you need a quick solution for a substitute. And unless you are making tahini, here is the list for you!

Black sesame seeds vs white sesame seeds

The two are different even though their names are almost identical. Black sesame seeds have a more defined flavor and a nuttier taste (especially toasted) than white sesame seeds.

While white sesame seeds are widely used in Western cuisine for bread, cakes, salad dressings, candy, etc., black sesame seeds are more appropriate for Asian cuisine due to its specific taste.

Having said that, while you can substitute one for another in some recipes, you have to be careful, as black sesame seeds will alter the traditional flavor of the dish.

Poppy seeds

Poppy seeds are especially good in this poppy seed pasta recipe!

Pros:

1. Has a great crunch.

2. Easily available at most grocery stores.

3. Has good flavor and a nutty taste.

4. Toasting brings out even more flavor.

Cons:

1. The flavor is not as strong as that of sesame seeds (especially toasted sesame seeds).

Bottom line: serves as a 1:1 substitute for sesame seeds (both black and light ones). Great in stir fry, cakes, and candies, and I also like it on GF sourdough bread!

Black sesame seeds

Pros:

1. Has a good flavor and texture, very similar to white sesame seeds.

2. Black sesame seeds are an even better choice if you are making an Asian recipe.

Cons:

1. Black sesame seeds have a stronger flavor and a different taste, so substitute carefully.

2. Not as easily available as white sesame seeds (unless you live in Asia!)

Bottom line: be careful when using black sesame seeds, taste it first, then proceed!

Pumpkin seeds

You can keep the pumpkin seeds when making this pumpkin soup and use them later!

Pros:

1. Pumpkin seeds have more health benefits than sesame seeds.

2. They are also rich in flavor.

3. The crunchy texture is a win!

Cons:

1. Bigger than sesame seeds

2. Can be chewier than sesame seeds.

Bottom line: you can safely use pumpkin seeds in stir fry, to top bread, in pasta and noodle recipes, soups, and cakes (like this GF cherry banana bread)!

Chopped peanuts

Pros:

1. Good flavor.

2. Easily accessible in stores.

3. Crunchy texture.

Cons:

1. More work to chop.

2. Can get chewy if baked in cakes. I made my GF banana bread with peanuts and I did not like their texture once baked!

Bottom line: use peanuts in salads, stir fry, and other recipes that don’t bake the peanuts.

Hemp Seeds

Pros:

1. The flavor is similar to that of white sesame seeds.

2. Hemp seeds are small which makes them feel similar to sesame seeds in recipes.

Cons:

1. Not easily available in grocery stores.

Bottom line: hemp seeds are a great 1:1 substitute for white sesame seeds but are not easy to find.

Sunflower seeds

Pros:

1. Sunflower seed kernels are relatively small in size.

2. They have a nutty flavor similar to that of sesame seeds.

3. Good for you in reasonable amounts.

4. The crunch is even more defined than in sesame seeds.

Bottom line: there are no cons when it comes to using sunflower seeds! Great for meat breading, salads, and desserts.

Flax seeds

Ground flax seed is a great vegan substitute for eggs! I love using it in my buckwheat apple cake and these sourdough crepes.

Pros:

1. Similar to sesame seeds in nutty flavor and crunchy texture.

2. Relatively small in size.

3. Ground flax seeds can also be used in place of sesame seeds for flavor.

Cons:

1. Flax seeds are chewier than sesame seeds.

Bottom line: you can use whether whole or ground flax seeds as a 1:1 substitution for white sesame seeds!

Sesame Oil

Pros:

1. The flavor is exact!

Cons:

1. More expensive than other substitutes

2. Has no crunch.

3. To substitute, you need to go by taste and not by volume as sesame oil is much more concentrated than the seeds.

Bottom line: in some recipes, you might want to go for sesame oil if all you need is a strong sesame flavor without texture! I love using sesame oil in Asian breaded chicken and in the dipping sauce for fried sourdough starter.

Pine nuts

Pros:

1. Pine nuts have the nutty flavor sesame seeds have.

2. These nuts are relatively small in size.

3. Toasting brings out more flavor.

Cons:

1. Differs in texture, less crunchy.

2. Way more expensive and not as available.

Bottom line: pine nuts are not going to be your go-to sesame seeds substitute but if that is all you got, then go for it!

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