Best Substitutes for Sesame Seeds
Sesame seeds do two main jobs in cooking: they add crunch and deliver a nutty, slightly bitter flavor that gets richer when toasted. Raw sesame seeds taste mild, almost bland. Toast them for 2-3 minutes in a dry pan and they transform into something aromatic with hints of caramel.
The texture matters as much as the flavor. Those tiny seeds (about 3mm long) stick to surfaces, create visual contrast, and give a satisfying pop between your teeth. White sesame seeds contain about 50% fat, which releases when you bite down, coating your mouth with richness.
When you substitute sesame seeds, match the specific role they play in your recipe. Seeds sprinkled on burger buns need visual appeal and mild crunch. Seeds in tahini-based sauces need that specific sesame flavor. Seeds coating Korean fried chicken need to stick through frying and stay crunchy.
Best Overall Substitute
Sunflower seeds at a 1:1 ratio. They match the size, crunch, and fat content of sesame seeds better than any other option. The flavor is milder but still nutty. Chop them roughly if using as a coating since whole sunflower seeds are about 3 times larger than sesame seeds.
All Substitutes
Sunflower seeds
1:1 by volumeSunflower seeds contain 51% fat compared to sesame's 50%, giving the same rich mouthfeel. They're larger (8-10mm vs 3mm), so chop them for coatings or leave whole for toppings. The flavor is milder, more buttery than nutty. Toast them the same way: 2-3 minutes in a dry pan until they smell nutty and turn golden. They stick less effectively than sesame seeds on wet surfaces because of their size.
Poppy seeds
3/4:1 by volumePoppy seeds are smaller (1mm vs 3mm) and have a more assertive, slightly bitter flavor. Use 25% less because their stronger taste can dominate. They contain 45% fat and create a similar crunch but don't toast as well. Their tiny size means they stick better to glazed surfaces than larger substitutes. The blue-black color changes the visual completely.
Hemp seeds
1:1 by volumeHemp seeds have a softer crunch and grassier flavor than sesame. They're similar in size (3-4mm) but contain more protein (25% vs 17%) and omega-3 fats. Don't toast them above 300F or they turn bitter. They work best raw or lightly warmed. The green-gray color stands out less than white sesame.
Nigella seeds
1:1 by volumeAlso called black cumin, these seeds look like black sesame but taste completely different. They have an oniony, slightly bitter flavor with oregano notes. Same size as sesame (2-3mm) with similar crunch. They excel in Indian and Middle Eastern cooking but clash with East Asian flavors. Toast for 30 seconds max or they turn acrid.
Crushed peanuts
1:1 by volumeCrush roasted peanuts to match sesame seed size (2-4mm pieces). They bring more sweetness and less bitterness than sesame, with 49% fat content that's nearly identical. The flavor is stronger and more recognizable. They work especially well in Thai and Vietnamese dishes where peanuts are already common. Crush just before using to maintain crunch.
Pumpkin seeds (pepitas)
1:1 by volume, choppedRaw pumpkin seeds are too large (10-15mm) so chop them to 3-4mm pieces. They have a chewier texture and earthier, less nutty flavor. Fat content is lower (45% vs 50%) making them less rich. They turn bright green when toasted and add visual interest. The flavor works better in Mexican and Mediterranean dishes than Asian ones.
Everything bagel seasoning
1:1 by volumeThis blend contains sesame seeds (both white and black), poppy seeds, garlic, onion, and salt. It adds way more flavor complexity than plain sesame. The salt content (about 25%) means you need to reduce other salt in the recipe. Works only as a topping, not mixed into batters or doughs. Each brand varies in ratios.
Chia seeds
3/4:1 by volumeDry chia seeds crunch like sesame but turn gelatinous when wet. They're smaller (1-2mm) and absorb 12 times their weight in liquid. Use 25% less to avoid texture issues. They have no flavor when dry but develop a mild nuttiness when toasted. Best for dry applications only. Contains 31% fat, less rich than sesame.
How to Adjust Your Recipe
Toasting transforms most seed substitutes. Heat a dry pan over medium (325-350F). Add seeds in a single layer. Shake the pan every 30 seconds. Most seeds take 2-4 minutes total. Stop when they smell nutty and darken slightly. Sunflower and pumpkin seeds pop when ready. Hemp seeds need only 1 minute at 300F max.
For coating proteins or vegetables, the substitute needs to stick. Sesame seeds grip wet surfaces because of their size and oil content. Larger seeds like chopped sunflower or pumpkin need extra help. Brush the food with beaten egg, buttermilk, or mayo first. Press the coating on firmly. Let it rest 5 minutes before cooking so the coating sets.
In baking, sesame seeds on top need 1-2mm of space between them for even browning. Substitutes follow the same rule. Brush the dough with egg wash or water first. Sprinkle from 6 inches above for even coverage. Smaller seeds like poppy or chia need a lighter hand since they cluster.
When Not to Substitute
Tahini and sesame oil have no good substitutes that match their specific flavor. Tahini made from sunflower seeds tastes completely different. Black sesame ice cream or desserts need actual black sesame for both color and flavor.
Japanese dishes using sesame (goma) as a primary flavor need the real thing. Goma-ae (sesame-dressed vegetables) or goma-dare (sesame dipping sauce) taste wrong with substitutes. The same goes for Chinese sesame noodles or Korean dishes where sesame oil and seeds are central.
Sesame-crusted tuna needs actual sesame seeds. The seeds char slightly during searing, creating a specific bitter-sweet crust that no substitute replicates. Substitutes either burn (chia, hemp) or don't stick properly (chopped nuts).
Frequently Asked Questions
Can I make tahini with sunflower seeds instead of sesame?
Yes, but it tastes completely different. Use 2 cups hulled sunflower seeds. Roast at 350F for 10-12 minutes until golden. Cool completely. Blend with 1/4 cup neutral oil until smooth, about 5 minutes. The flavor is milder, more buttery, less bitter than tahini. It works in hummus but changes the traditional taste. Some find it too mild for Middle Eastern dishes.
How do I get seeds to stick to homemade bread?
Brush the shaped dough with water, beaten egg, or milk. Sprinkle seeds from 6 inches above for even coverage. Press gently with your palm. Let rest 10 minutes before baking so seeds adhere. For crusty breads, spray with water after 10 minutes of baking and add more seeds. The moisture helps them stick and the second application replaces any that fell off.
What's the difference between black and white sesame seeds?
Black sesame seeds have a stronger, more bitter flavor and contain about 5% more oil than white ones. They're unhulled, giving extra fiber and a slight crunch. White seeds are hulled and milder. Use them interchangeably at 1:1 ratio, but expect black seeds to add more pronounced flavor. Black seeds cost 2-3 times more and are traditional in Japanese sweets.