My Top 10 Substitutes for Tahini (Arabic Sesame Sauce)

As home cooks – we always look for exciting and flavorful ingredients to incorporate into our recipes. One ingredient that I’ve come to love is tahini (also known as sesame butter), a rich and creamy sauce made from ground sesame seeds that is a staple in Middle Eastern cuisine. Tahini’s versatility, nutritional value, and presence in both traditional and contemporary dishes contributed to its increasing popularity among Americans. However, I can understand that not everyone has access to tahini or may have an allergy to sesame seeds.

That’s why I’ve put together this list of my top 10 substitutes for tahini that will give you the same nutty, savory flavor without any of the hassles. Whether you’re craving hummus, salad dressings, or want to add some depth to your favorite meals, these tahini alternatives are sure to satisfy your taste buds.

10 Best Tahini Substitutes

If you’re out of tahini for your recipe, don’t fret! There might be a perfect alternative hiding in your kitchen. Before searching for a tahini substitute, think about what flavors and textures your dish needs. Is it tangy, creamy, or requires a nutty twist? Will it be a dip, a dessert, or a spread? Consider the color, too. Once you’ve got that in mind, check what you have on hand. Peanut butter, sesame oil, or even Greek yogurt could do the trick. While we are on the topic of substitutes here are 10 Substitutes For Powdered Sugar You Should Know!

Just make sure to think about any allergies before choosing tahini substitutes. Sesame itself ranks as the ninth most prevalent food allergy among both adults and children in America. Therefore, whether you want to replace tahini sauce due to allergy or any other reason, this comprehensive post is for you. This blog will help you find the right tahini substitute (highly preferred to least suitable) for your delicious recipes. Let’s get started!

#10 Cashew Butter

Cashew butter is a top choice among nut butters; although almond butter is also a favorite. Cashew butter is considered a creamy tahini replacement due to its smooth texture and subtly bitter nuttiness that closely resembles tahini. However, keep in mind that cashew butter can be pricey and should be avoided if you have nut allergies. You will need to avoid peanut butter and other nut butters on the list if you are allergic to any of these.

The flavor profile leans towards the nuttier side, making it perfect for milkshakes or desserts instead of tahini. It can also add creaminess to savory dishes and is great for drizzling over vegetables. When using cashew butter in place of tahini, consider the overall flavor of your dish, as cashew butter has a milder taste compared to tahini. Aim for a 1-to-1 ratio and adjust according to taste preferences.

#9 Sunflower Seed Butter

Another excellent choice for replacing tahini. However, when using sunflower butter as tahini substitute, consider the specific recipe and how the flavors and textures will complement each other. This alternative to tahini is ideal for individuals with nut or sesame allergies. Sunflower butter offers a nutritious source of plant-based protein and is rich in vitamins and minerals, particularly vitamin E. Just one tablespoon of sunflower butter provides nearly 25% of the recommended daily intake.

Moreover, sunflower seed butter has a thicker consistency and is more spreadable than tahini, allowing you to enjoy the popular tahini toast trend without worrying about allergens. If substituting in a savory recipe, ensure your sunflower seed butter is sugar-free and consider thinning it out with sesame oil or olive oil, if needed.

#8 Homemade Tahini

If you’re out of tahini but have sesame seeds on hand, you’re in luck! You can easily make your own DIY tahini. With sesame seeds and a reliable kitchen processor, you have the tools to solve the problem. Toast sesame seeds in a dry skillet over medium heat until they become fragrant and lightly browned. Then, transfer them to a food processor along with a splash of oil and blend until you achieve the desired thick texture of tahini.

Freshly toasted sesame seeds lend a rich, nutty flavor to homemade tahini. The toasting process enhances their natural oils, resulting in a deep, earthy taste with hints of sweetness. Furthermore, making your own tahini allows you more control over the flavor and consistency, ensuring it’s fresh and avoiding encountering stale or hardened store-bought tahini.

#7 Almond Butter

Almond butter is one of the nut butters commonly used as a substitute for tahini in many recipes. Those who love almond butter taste often prefer it over peanut butter due to its higher fiber and micronutrient content. Its similar texture, abundance of healthy fats, and mild flavor make it a suitable substitute for tahini. However, it’s not suitable for those with nut allergies, although individuals with sesame allergies might find it a viable alternative to tahini.

Comparing the nutritional profiles of almond butter and tahini, they share similarities. While almond butter is slightly higher in calories and fat, it contains fewer carbohydrates and more protein. You can easily substitute almond butter for tahini in a one-to-one ratio.

#6 Pumpkin Seed Butter

Pumpkin seed butter serves as another tahini alternative suitable for those with allergies. It is made from deshelled pumpkin seeds, also known as pepitas, and yields a creamy texture, with minimal separation of oil from solids compared to other nut and seed butters. It adds a subtle earthy sweetness to dishes. You can easily prepare it at home by roasting and grinding pumpkin seeds.

In comparison to tahini and previously mentioned substitutes, pumpkin seed butter stands out for its high protein content. This vibrant green spread offers a rich source of protein, fiber, and healthy fats, enhancing the nutritional profile of vegan recipes. Furthermore, a single tablespoon provides 23% of the recommended daily intake of iron, along with 18% magnesium and 15% phosphorus.

#5 Sesame Oil

It’s widely regarded as one of the top tahini substitutes. If you’re seeking a sugar-free, sodium-free, and carbohydrate-free alternative, sesame oil is worth considering. Like tahini, it’s derived from sesame seeds, so it can impart a distinctive sesame flavor to savory dishes such as hummus or salad dressings. When opting for sesame oil as a substitute, keep in mind its more intense flavor compared to tahini.

It’s recommended to use it carefully. Begin with half the quantity of tahini specified in the recipe, then add more to suit your taste. Adding sesame oil to nut butter like almond or peanut butter is another way to use it. You will get a texture and flavor that is similar to tahini when you combine these two ingredients. Moreover, sesame oil has higher calorie and fat content per serving, while lacking in protein and fiber.

#4 Smooth Peanut Butter

Peanut butter serves as a cost-effective and convenient alternative to tahini among nut butter. Many of us love peanut butter, and it’s a staple in many households. In certain recipes, you can use tahini and peanut butter interchangeably. Choose smooth and creamy varieties for baking purposes to get the best results. However, if you’re in the mood for savory dishes like hummus, blend peanut butter with a small quantity of sesame oil to adjust the flavor and texture – to mimic tahini.

While the taste may not replicate the authentic flavor of tahini due to peanut butter’s distinctive flavor, this method still delivers creamy results and saves you money at the same time. Moreover, peanut butter shares similarities with tahini in terms of being rich in protein and healthy fats.

#3 Black Sesame Paste

Black sesame paste serves as a versatile and nutritious alternative to tahini, readily available for homemade preparation or purchase at most grocery stores. Much like tahini, black sesame paste results from grinding sesame seeds into a smooth, creamy consistency. However, its utilization of black sesame seeds rather than the conventional white ones yields a deeper and more pronounced taste. Black sesame paste contains a variety of vitamins, minerals, and protein derived from plants. You’ll also feel full and satisfied because it’s high in healthy fats.

This substitute is particularly effective in recipes where the distinct taste of tahini takes a backseat, such as in salad dressings, sauces, and certain baked goods. To substitute tahini with black sesame paste, simply swap it in equal measure. It’s worth noting that while black sesame paste excels as a tahini alternative, it may impart a darker hue to your dishes due to the presence of black sesame seeds. If color is a concern, consider opting for a lighter substitute.

#2 Greek Yogurt

This might surprise you, but Greek yogurt can be an effective tahini substitute in some recipes, especially those like dips and spreads. However, it’s important to note that Greek yogurt doesn’t provide the same bold flavor profile as tahini. In fact, it can sometimes dilute the overall flavor of a dish, so it’s essential to use it wisely. Due to its different texture compared to tahini, Greek yogurt isn’t a perfect 1:1 substitution. Experimenting with the ingredients and adjusting the quantity of Greek yogurt accordingly is key to achieving the desired taste and smooth consistency.

Please note that Greek yogurt is more likely to curdle when exposed to heat, so it’s preferable to use it in room temperature or chilled recipes. In terms of nutrition, Greek yogurt contains more protein and less fat than tahini, and it is also lower in calories. However, it is lower in fiber than tahini and contains more sugar.

#1 Hummus

I would not recommend using hummus as a direct substitute for tahini because hummus is actually made with tahini as one of its key ingredients. However, if you’re in a pinch and don’t have any tahini on hand, you could use hummus as a substitute in certain recipes where the tahini is not the main ingredient. For example, you could use hummus for dipping pita chips or as a spread on vegetables, crackers, or pita bread. You could also use it as a topping for sandwiches, wraps, or salads. However, keep in mind that hummus has a different flavor profile than tahini and may not work well in recipes where you want to highlight the nutty, rich flavor of tahini.

Frequently Asked Questions

Is Tahini the Same as Sesame Paste?

Yes, tahini is essentially a paste made from ground sesame seeds. It’s commonly used in Mediterranean and Middle Eastern cuisines. To make tahini sauce, sesame seeds are toasted and then ground into a smooth paste, often with the addition of oil to achieve the desired consistency. It has a rich, nutty flavor and is a versatile ingredient in both savory and sweet dishes. Tahini is used in recipes such as hummus, baba ganoush, halva, dressings, and sauces. So, in essence, tahini is the same thing as sesame seed paste.

How Does Tahini Work in Cooking?

Tahini adds a rich, nutty flavor to dishes, which can enhance both savory and sweet recipes. Its slight bitterness complements a wide range of ingredients. Due to its thick consistency, tahini can act as a natural thickening agent in recipes. It helps to add body to sauces and dressings, providing a satisfying mouthfeel. Tahini can act as an emulsifier, helping to blend oil and water-based ingredients together in recipes like salad dressings or marinades. Last but not least, tahini is a nutritious ingredient, rich in healthy fats, protein, and essential vitamins and minerals. It adds nutritional value to dishes, making them more satisfying and nourishing.

Can I Blend Sunflower Seeds Into Store-Bought Tahini?

Yes, you can add them to store-bought tahini to enhance its flavor or texture. Start by grinding toasted sunflower seeds and blend them with the tahini until smooth using a food processor or blender. Blending sunflower seeds into tahini may alter its flavor and texture, so it’s best to start with a small amount and adjust to taste. Additionally, you may need to add a bit of oil or water to achieve the desired consistency. Blending sunflower seeds into store-bought tahini can add nuttiness and depth of flavor, and also increase the nutritional content of the tahini.

Is There a Difference Between Tahini Made From Hulled and Unhulled Sesame Seeds?

Tahini, made from hulled sesame seeds, has a milder flavor and lighter color compared to tahini, which is made from unhulled sesame seeds. Hulled sesame seeds have had their outer husk removed, resulting in a lighter-colored seed with a more subtle flavor. Tahini made from hulled seeds tends to be smoother and creamier in texture. On the contrary, tahini made from unhulled sesame seeds has a stronger, more robust sesame flavor and darker color. Unhulled sesame seeds retain their outer husk, which adds a slightly bitter taste and darker color to the tahini.

Can Tahini Substitute Butter?

Tahini and butter serve different purposes in cooking and baking, so they aren’t direct substitutes for each other. Tahini is a paste made from ground sesame seeds, while butter is a dairy product made from churned cream. However, depending on the recipe, you may be able to use tahini as a substitute for butter in certain contexts. For instance, tahini substitutes cashew butter in toasts or as a topping for baked goods to deliver the same richness with extra flavor. Just like with any substitution, it’s essential to consider the specific flavor profile of the dish and adjust the quantities accordingly to achieve the desired taste and texture.

How Do I Thin Out a Substitute for Tahini if It’s Too Thick for My Recipe?

If the tahini substitute you are using is too thick for your recipe, there are several ways you can thin it out to achieve the desired consistency. Adding a bit of olive oil can help to loosen up the substitute and make it smoother. Start with a small amount and mix well, adding more as needed. If the substitute is too thick for a savory recipe, you can add a small amount of yogurt or milk to thin it out. This will also add creaminess and a hint of tanginess to the dish. If you’re substituting tahini with another nut and seed butter, such as an almond nut or seed butter, thin it out with a bit of sesame oil to help mimic the flavor of tahini. In some cases, you can add water or lemon juice to dilute the tahini substitutes – it depends on the ingredients and overall recipe.

Conclusion

In conclusion, there are many tahini substitutes that you can use in your recipes. Whether you are allergic to sesame or simply can’t find tahini in your local store, these alternatives can help you achieve similar flavors and textures in your dishes. From peanut butter to Greek yogurt, sunflower butter to black sesame paste, the possibilities are endless.

You can prepare tahini at home, I have also shared how you can add sunflower butter to tahini for added flavor and benefits. You can get pre-made sunflower butter from the store or prepare it at home. These 10 tahini replacements are delicious and qualify as tahini sauce substitutes.

So, feel free to experiment and try replacing tahini with diverse tahini substitutes mentioned in this list. Who knows, you might just discover a new favorite ingredient. This post comprehensively answers the question “What can I use instead of tahini”, still if you have any queries feel free to ask in the comments section.