Tahini is a sesame seed paste that is commonly used in Middle Eastern and Mediterranean cuisine. You must have heard about Hummus! Yes, Tahini adds up to the delightfulness of Humus, and I love it. Furthermore, Tahini is a versatile ingredient that is used in making creamy sauces for salads and sandwiches, baked goods like cookies and cakes, and it can also be used as a substitute for peanut butter in case you are allergic to nuts. But what if we are off to preparing a lavish Tahini delight but are out of it? Hence, today I will be sharing with you Tahini Substitute that you can use to add the strong flavor that Tahini brings.

Warning: It might take people some time to adapt to Tahini, but once you are there; it can be highly addictive. 

Looking for a Substitute Tahini?

Tahini is a key ingredient in hummus, but it has so much more to offer. Tahini gives sauces and dips the pinch of nuttiness, which adds to the richness of desserts. Let’s take a look at some of Tahini substitutes;

Almond Butter, Cashew Butter OR Greek Yogurt. These nut butter have a similar consistency to tahini and a mild flavor.

Sunflower Seed Butter! If you have a nut allergy and need another seed butter, this is a great option.

Peanut Butter and Olive Oil – If you don’t have any of the above or Tahini and you want to make hummus; use peanut butter instead. While doing so, substitute half of Tahini with peanut butter and the other half with olive oil. Tip: use natural peanut butter only, as it milds down the sweetness that peanut butter with preservatives brings along.


Homemade Tahini – The good news is that tahini is very simple to make at home, and is the best substitute for store-bought tahini. All you need is sesame seeds and neutral oil and you are good to go.

Sesame Oil – It comes from the sample plant as that of Tahini and has the likely taste profile. Sesame Oil can be the best to use in marinades and salad dressings.

Soy Butter made with Soy Milk, Oil, and a drizzle of Lemon Juice has the perfect consistency and is a good alternative for Tahini.

Chickpea Flour – After roasting the chickpeas, they can be blended into a very tahini-like spread.

You can use any of these ingredients as tahini substitutes to keep eating delicious and nutritious food with a pinch of different tastes.


Different Ways to Eat Tahini

Now when we have looked into the meaning and alternatives of Tahini, let’s look into different ways to enjoy it;

  • Make a salad dressing and drizzle over grilled vegetables
  • Spread it on toast and top with dried coconut, fruit, or jam
  • In Iraq, Tahini is mixed with date syrup to make a sweet treat  
  • Use it in baking
  • Add it to your smoothie for a nutritious energy boost.
  • Use it to make healthy energy balls 

Is Tahini Healthy?

Tahini and other sesame products are highly praised for their potential health benefits due to their fiber, micronutrients, healthy fats, and antioxidants content.

Tahini is gluten-free, dairy-free, vegan, and a 20 percent complete protein, higher than most of the nuts. It contains vitamins E, B2, B1, B15, B3, and B5, is high in healthy fats (unsaturated).

It is plant-based, which is desirable even to those who do not adhere to this food preference. Tahini contains vitamin B, iron, and zinc, all of which promote strong, and healthy hair. Furthermore, because Tahini contains no sugar, its estimated glycemic load is zero.

The Omega-3 fatty acids in Tahini lowers cholesterol and lowers your risk of developing an irregular heartbeat. It also helps keep your blood pressure in check.

Nutritional Facts

The USDA provides the following nutritional information for one tablespoon (15g) of Tahini.

  • 89 calories
  • 8g fat 
  • 17mg sodium
  • 3g Carbohydrates
  • 1.4g fiber 
  • 0g sugars 
  • 2.6g protein

Must-Try Recipes

Now that your Tahini Substitutes are sorted, let’s look at some delicious recipes for you to try;


Closing line

When a dish calls for tahini, it’s because it contributes to the taste or texture of the food or both. So first, check out this selection for the top tahini substitutes, then choose the one that best fits your cooking requirement. I hope you found this article useful. So, what will you choose as a Tahini Substitute the next time you run out? Please let me know in the comments section below.