Sesame Seed Substitutes: Best Alternatives for Cooking and Baking
The best substitute for sesame seeds is Poppy seeds at a 1:1 ratio. It works best for bread toppings, baked goods, garnishes. There are 3 other alternatives below, each with exact ratios and usage notes.
Best Substitute
Poppy seeds
1:1
Similar tiny size; works as a topping on breads and baked goods.
What are the other substitutes for sesame seeds?
Flax seeds
1:1
Slightly larger with similar nutty flavor; works on breads and in baking.
Hemp seeds
1:1
Soft, nutty flavor; works in Asian-inspired dishes.
Sunflower seed butter (for tahini)
1:1
Closest texture match for tahini in dressings and sauces.
What should you know before substituting sesame seeds?
Black sesame seeds and white sesame seeds have slightly different flavors; black are more earthy and intense. Toast white sesame seeds in a dry pan until golden for maximum flavor. Tahini separates naturally; stir well before using.
How do you substitute sesame seeds in a recipe?
Tiny, nutty seeds used as a topping, in tahini, sesame oil, and extensively in Asian and Middle Eastern cuisines.
The best substitute for sesame seeds depends on what role it plays in your recipe. Our top recommendation is Poppy seeds (1:1), which works well for bread toppings, baked goods, garnishes.
If you need a different option, Flax seeds (1:1) is another reliable choice. Slightly larger with similar nutty flavor; works on breads and in baking.
When substituting sesame seeds, consider the flavor profile, texture, and cooking method of your recipe. For vegan alternatives, look for the options marked with the vegan badge above.
Substitution ratios verified against USDA FoodData Central and FoodSafety.gov. See our testing methodology for details.
Frequently Asked Questions
What can I use instead of sesame seeds?
Poppy seeds are the best visual substitute at a 1:1 ratio for toppings. For flavor, flax seeds or hemp seeds provide similar nutty character.
What is a good substitute for tahini?
Sunflower seed butter is the best tahini substitute at a 1:1 ratio, offering similar texture and mild nuttiness without sesame. Cashew butter also works.