Tahini Substitutes
Tahini is a rich sesame paste that plays a key role in everything from hummus to desserts. But since it’s not always in the pantry, it helps to know what substitutes to use when you need one. These six reliable alternatives can help you keep the flavor and creamy texture of tahini when you’re short on supply.
What Is Tahini
Tahini is a smooth paste made from ground sesame seeds and is a staple in many Middle Eastern and Mediterranean recipes. Its mild, nutty flavor with a hint of bitterness brings depth to both sweet and savory dishes. Tahini’s creamy texture is a popular choice for adding richness to sauces, dressings, and desserts without dairy. It’s valued for how it enhances both the taste and feel of the foods it’s used in.
Using Tahini Substitutes
There are plenty of reasons you might need a substitute for tahini. Since it’s made from sesame seeds, it can be off-limits for those with sesame allergies, making a swap essential. While tahini contains mostly healthy fats, some people may want to lower their fat intake for health reasons. It can also be expensive or hard to find at times, so using an alternative can be the easier and more budget-friendly choice.
The best tahini alternatives
Using tahini will always be preferable if a recipe calls for it, but there are plenty of good options if you need to make an adjustment. It’s important to consider the role of tahini in the dish you’re making when choosing an appropriate substitute. Is the tahini used mostly for flavor or for texture? Knowing this will help guide you toward the best substitute choice.
DIY tahini
One of the simplest ways to replace store-bought tahini is to make your own. Homemade tahini has a fresher taste and lets you control both the texture and ingredients. Just toast sesame seeds in a pan until golden and fragrant, then blend them in a food processor. Slowly add a neutral oil like sesame or canola until the mixture turns into a smooth, pourable paste. It’s easy to make and works in any recipe that calls for tahini.
Sunflower seed butter
Sunflower seed butter is a strong alternative because it’s also made from seeds. It’s a bit thicker than tahini and has more protein, fat, and calories, but you can swap it one-for-one in most recipes. For a closer match in savory dishes, go for an unsweetened variety and mix in a little sesame oil if you want to bring the flavor closer to tahini. It’s also a good peanut butter substitute to keep on hand.
Cashew and Almond Butters
Cashew and almond butters work well as tahini substitutes thanks to their mild, rich flavor. They don’t bring the same slight bitterness, but they blend nicely in dips, dressings, and sauces. Cashew butter is especially versatile, while almond butter adds fiber and a smooth taste that fits sweet or savory dishes. Both can replace tahini in equal amounts.
“When I’m making hummus and realize we are out of tahini, I replace it with an equal amount of almond butter. No one in my family is the wiser, and they always gobble it up!”
— Sage Scott, Sage Alpha Gal
Greek Yogurt
Greek yogurt can be used in place of tahini, though it changes the flavor a bit. It doesn’t work as well in recipes where tahini is paired with sweet flavors, like on roasted veggies or sweet potatoes. But in creamy dressings or tangy dips, Greek yogurt’s thick texture and fresh taste make it a solid substitute.
Pumpkin Seed Butter
Pumpkin seed butter is a good option for those needing an allergy-friendly tahini swap. It’s made from ground pepitas and has a creamy texture that stays smooth without much oil separation. The flavor is a little more bitter with a green tint, which makes it a natural fit for dishes like pesto. Choose unsweetened, organic pumpkin seed butter for the best results.
Sesame Oil
Sesame oil can help capture the sesame flavor of tahini in dressings and marinades. Since it’s from the same plant, the flavor is familiar, but the texture is different. Because sesame oil is liquid, it won’t add the creaminess that tahini provides. Start with about half the amount you’d normally use for tahini and adjust to taste.
Remember this
You might find yourself ready to cook only to discover you’re out of tahini. Whether it’s because of allergies, dietary needs, or simply running low, a replacement is needed. Luckily, there are plenty of options, from nut and seed butters that offer a similar creamy texture to Greek yogurt for those avoiding nuts and seeds. These substitutes work well in recipes like hummus, dips, and dressings. Whichever option you choose, you may need to adjust your recipe slightly to get the taste and texture just right, so be ready to experiment a little.
