Is there a good toasted sesame oil substitute?
This is one of the top questions I get. I won’t beat around the bush: I do not have one perfect substitute that has my full-throated endorsement.
BUT! I do have several interesting options that you can consider.
What’s the deal with sesame oil?
Sesame oil is a staple ingredient in some East Asian cuisines as well as some others. It’s well loved because of its deep, nutty flavor and viscosity. It’s used more as a finishing oil as opposed to a cooking oil because of its low smoke-point (i.e., it will burn at higher heats).
But as it’s the ninth most common allergen in the U.S., and as the popularity of Asian cooking grows, it makes sense that people are looking for a substitute.
So let’s get into some substitutes that may work for your family. Remember that this is not medical advice - please speak to your board-certified allergist for any questions.
Perilla seed oil
Perilla seed oil by Ottogi
Flavor-wise, this is the absolute best choice. Perilla seed oil shares most of the distinct characteristics of toasted sesame oil both in flavor and thickness.
The problem here is two-fold: In the internet research I could manage, it seems like there might be some cross-reactivity between sesame seeds and perilla seeds.
Anecdotally, I’ve heard of a few sesame-allergic families using perilla seed oil safely, but we all know that everyone has different levels of sensitivity.
The second problem is that I don’t know about whether there is cross-contact at the manufacturing level.
So perilla seed oil is definitely a “use at your own risk” kind of situation, unfortunately.
Ottogi is a brand that I like—not for their allergy awareness, but for the flavors and overall non-food-allergy-related quality. Ottogi perilla seed oil can be found at most Asian grocery stores, otgnewyork.com, and Amazon (at a significant markup).
Roasted pumpkin seed oil
Roasted pumpkin seed oil
I’ve heard second-hand that roasted pumpkin seed oil is a satisfactory substitute to sesame oil, but my one caveat is that I have not tried it!
It absolutely makes sense to me that roasting pumpkin seeds would bring out the characteristic nuttiness that you’re looking to replicate.
One popular brand that will likely come up first in your Google search is Tourangelle (not in the photo), which has “may contain” warnings for some major allergens, including sesame. So there’s that.
The Stony Brook brand (in the photo) does not have a may contain warning, but we all know that that doesn’t mean there is no CC.
If you want to try this option, I would recommend 1) making sure to look for the word toasted or roasted because that’s what’s going to give you that deep nutty flavor, and 2) checking with the company for cross-contact with any of your allergens, even if there is no “may contain” or “made in facility with” statement.
Toasted walnut oil
I’ve seen on websites that this is also a satisfactory substitute, although again, I have not tried this. And of course those who are allergic to walnuts should avoid this.
But for those who can consume walnut safely, based on the flavor profile of walnuts, particularly toasted walnuts, I can see how this would work. Again, please contact the company to inquire about cross-contact at the manufacturing level.
What about olive oil?
I honestly wouldn’t use olive oil as a substitute for toasted sesame oil. Olive oil has a distinct flavor that doesn’t really fit with the flavor profiles of Korean, Chinese or Japanese dishes. If you’re already using it as a substitute and are satisfied with it, please continue using it! It just wouldn’t be my recommendation is all.
In conclusion…
There is no perfect answer for now. I’ll be blunt—if I made money from my Asian Allergy Mom endeavors, I would probably taste-test these for you guys and come up with a more definitive substitute. But this is where we are for now.
Some sesame-free recipes for you to browse
Soy-braised pork ribs
Mason jar instant noodles
Sesame-free teriyaki sauce
Ina’s balSOYmic chicken
”Close enough” bulgogi
