Substitute For Sesame Seeds – The Most Popular Alternatives!

There are wide varieties of healthy seeds that you can use in place of sesame seeds. They include sunflower, pumpkin, and flaxseed. 

These seeds have a high nutritional value and are great alternatives to sesame seeds.

Sesame seeds are one of the healthiest foods around. They contain high protein, fiber, iron, zinc, magnesium, calcium, phosphorus, vitamin E, folate, manganese, copper, niacin, riboflavin, thiamine, and pantothenic acid, biotin, and selenium.

What is a sesame seed?

Sesame seeds are tiny, round, brownish-black seeds that grow in clusters on the pods of the sesamum plant. 

They have a mild flavor and can be in cooking, baking, and as an ingredient in salad dressings.

The seed is also for bread toppings and chicken recipes.

Sesame seeds substitute

If you have a sesame allergy, it’s best not to eat them. Yet, if you want to enjoy its benefits without having any side effects, there are some substitutes that you can try.

Here are some of these alternatives.

Poppy seeds

Poppy seeds are a common alternative to sesame seeds. It has a similar texture and color. The only difference between them is that the poppy seeds are smaller than the sesame seeds.

You can add it to your favorite dishes like salads or pasta. The poppies provide a delicious and milder aroma for stir-fried vegetables to your meal.

Potential health benefits,

1. It’s rich in iron.
2. It contains antioxidants that protect against heart disease.
3. It has anti-inflammatory properties.
4. It can help with arthritis pain.
5. It can be a natural sweetener.

The poppy seed is an excellent source of protein, vitamins, minerals, and dietary fiber.

Flaxseeds

Flaxseeds are another excellent option if you want to replace sesame seeds. They are rich in omega-three fatty acids, which help reduce inflammation and improve cardiovascular health.

They are also known to lower cholesterol levels.

You can eat them raw, ground them into flour, or make flaxseed oil.

Postworkout meal replacement is perfect because they’re easy to digest and absorb.

You can add the seeds to your rice garnish meal, smoothie bowl, oatmeal, or yogurt.

Nutritional benefits,

1. High in fiber.
2. Rich in Omega-3 fatty acids.
3. Low fat.
4. Good source of protein.
5. Healthy fats.
6. Antioxidants.
7. Vitamin B6.
8. Vitamin C.
9. Magnesium.

The flax seeds have essential vitamins and nutrients that promote wellness.

Flax seeds have a wide variety.

• The ground flax seeds

The ground flax seeds are from the whole flax seeds. The hulls and bran must be well-removed before grinding.

This process makes the seeds easier to digest and helps their absorption.

When making a smoothie bowl, grind the flax seeds first so that you don’t need to strain out the chunky bits.

When using flax seeds as a topping, grind them first and then mix them with the other ingredients.

• Brown flax seeds

The brown flax seeds are the ones that are in grocery stores. They are darker in color compared to the white ones.

If you buy them pre-ground, you’ll get more bang.

• Toasted flax seeds

The toasted flax seeds are to bring out their nutty taste. It is best to eat when they are still warm.

Toasting them at home will give you a better result.

You can use these in place of regular sesame seeds.

Sunflower seeds

Sunflower seeds are sesame seed alternatives. They have a nutty taste and crunchy texture.

You can grind them up and sprinkle them over salads, sandwiches, and alternative ingredients.

They are also a great snack food. You can put trail mixes, granola bars, muffins, cookies, and other baked goods.

It is also to Asian cuisines.

Nutritional benefits,

1. A good source of protein.
2. A good source of unsaturated fats.
3. A good source of fiber.
4. A good source of vitamin A.
5. A good source of Vitamin B1.
6. A good source of folic acid.
7. A good source of iron.
8. A good source of zinc.
9. A good source of potassium.

The sunflower seed is a popular ingredient in many different types of cuisine.

Hemp seeds

The hemp seed is an excellent choice if you’re looking for a healthy alternative to sesame seeds or poppy seeds.

They are very versatile.

The hemp seeds are from the cannabis Sativa plant. They contain cannabinoids, terpenoids, flavonoids, and amino acids.

These compounds give the hemp seeds their nutritional value.

Besides being a nutritious food, hemp seeds are also powerful medicine.

It makes them an excellent supplement for people who suffer from chronic conditions such as cancer, diabetes, heart disease, etc.

The hemp seeds have been to help with weight loss, brain function, and even skincare.

Other uses include:

• Also as bread, kinds of pasta, and cereals
• Use as a topping on pizza
• Adding to salad dressings
• Sprinkling on top of desserts
• As a substitute for nuts

Hemp seeds have plenty of health benefits.

Almonds

Almonds are one of the most popular nuts. They come from the almond tree.

They are high in monounsaturated fats, fiber, and protein.

Its neutral taste allows it to be in any recipe.

Almonds are a part of excellent snack food.

You can eat almonds plain or mix them with other foods like cereal, yogurt, ice cream, etc.

You can use them in place of peanuts when making peanut butter.

You can also enjoy them by yourself.

Nutritional benefits,

1. High in antioxidants.
2. High in magnesium.
3. High in manganese.
4. High in phosphorus.
5. High in selenium.

Almond nuts for desserts, add them to granola recipes, make almond milk and mix them into sauces.

Raw sesame seeds

The raw sesame seeds have the same profile as sesame seeds. But, unlike sesame seeds, they do not need to be toasted before eating.

It is an excellent replacement for sesame seeds.

You can use this as a garnish on your favorite dishes.

Add them to stir-fries, soups, and salads. You can spread them onto crackers or toast them.

Last words

These seeds are all healthy and delicious. And an excellent alternative for sesame seeds.

But, there are some things you should know about each kind. The first thing you need to consider is the processing method.

When buying these seeds, look at the label. 

Meanwhile, you can read our previous article about the substitutes for mustard seeds.