Sesame flour is a nutrient-dense, gluten-free alternative to traditional wheat flour. It is made by grinding sesame seeds, often after removing the oil, so it isn’t too fatty.
Sesame flour adds a distinct, nutty flavor to various recipes and can be used in bread, cookies, pancakes, and other dishes as a partial or total replacement for wheat flour. As sesame flour does not contain gluten, it may require recipe adjustments to achieve the desired texture, such as combining it with other flours or adding binding agents like xanthan gum.
- Almond flour
- Peanut flour
- Sunflower seed flour
- Coconut flour
- Hazelnut flour
Best All-Around Sesame Flour Substitute: Almond Flour
Sesame flour is not quite as popular on the gluten-free baking scale as almond flour, even though they can both work in similar recipes. Why? I suspect as it is harder to find and often more expensive.
Almond flour is the best all-around sesame flour substitute due to its similar texture and flavor. You may need to adjust a few things when baking, especially as sesame flour has a more robust flavor and absorbs a bit more liquid, though most suggest it can be used as a direct 1:1 substitute. In my experience with substituting any flour, you may have to alter the liquid-to-flour ratio, add a binding agent like eggs, or even combine flours with other alternative flours, such as tapioca, for an optimal bake!
Best Budget-Friendly Sesame Flour Substitute: Almond Flour Or Peanut Flour
For a budget-friendly sesame flour substitute, both almond flour and peanut flour are great options. While almond flour is generally more expensive than peanut flour, it is still relatively affordable compared to other alternative flours. However, peanut flour tends to be a little harder to find than almond flour, as almond flour is more popular!
Peanut flour is made from finely ground, partially defatted peanuts, resulting in high-protein, low-fat, and gluten-free flour. Its mild peanut flavor and fine texture suit various recipes, from baked goods to smoothies and sauces.
Best Easy-to-Bake-With Sesame Flour Substitute: Almond Flour
Almond flour is the best easy-to-bake-with sesame flour substitute due to its similar texture, mild flavor, and versatility in various recipes. There are also so many recipes available now for almond flour specifically, meaning you barely have to figure out substitution ratios or add extra binders at all!
As a rule of thumb, though, if you need to substitute almond flour for all-purpose flour, you can do so at a cup-to-cup ratio, but reduce the amount of fatty ingredients in your recipe and add some extra binding ingredients.
Flour Closest in Flavor to Sesame Flour: Almond Flour
Almond flour is the closest in flavor to sesame flour among the alternative flours available. Both almond and sesame flours have a nutty taste that complements a wide range of recipes, though I prefer almond in cakes and sesame in savory bakes!
Best Neutral-Flavor Substitute for Sesame Flour: Sunflower Seed Flour
Sunflower seed flour is the best neutral-flavor substitute for sesame flour, providing a mild-tasting and versatile alternative for various recipes. Made from finely ground sunflower seeds, sunflower seed flour has a slightly nutty taste that doesn’t overpower other flavors in a recipe.
Best Healthy Substitute for Sesame Flour: Sunflower Seed Flour
Sunflower seed flour is high in healthy fats, protein, fiber, and essential nutrients like vitamin E, magnesium, zinc and potassium. Sunflower seed flour has more fiber and less fat than sesame flour. Sunflower seed flour also contains polyunsaturated fatty acids, which have been linked to various health benefits, including reduced risk of heart disease.
Best High-Fiber Substitute for Sesame Flour: Coconut Flour
Nut or seed allergies
Coconut flour is the best high-fiber substitute for sesame flour, offering a nutritious and fiber-rich alternative for various recipes. Coconut flour contains around 10 grams of fiber per ¼ cup, plus it is a great alternative option for people who may be allergic to sesame seeds!
When using coconut flour as a substitute for sesame flour in recipes, you may need to adjust to achieve the desired consistency and structure. Coconut flour is highly absorbent, so you will need to use less than sesame flour and increase the liquid content in your recipe. It’s generally recommended to use 1/4 cup of coconut flour for every 1 cup of sesame flour and add an extra egg or another binding agent to ensure proper texture and structure.
Best Gluten-Free Alternative to Sesame Flour: Almond Flour
Almond flour is the best alternative to sesame flour if you want to stick with a similar performing gluten-free nut/seed flour. You can use almond flour and sesame seed flour interchangeably, though sesame has a stronger flavor depending on the brand you buy.
Best High Protein Substitute for Sesame Flour: Peanut Flour
Peanuts are called nuts, but they actually belong to the legume family, which is known for its protein levels. Peanuts are approximately 25-30% protein, making them one of the highest plant-based protein sources available. This makes peanuts popular for those looking to increase their protein intake.
Peanut flour typically has around 15 grams of protein per ¼ cup and is one of the highest protein flours on the market.
Best Keto/Paleo/Whole30 Substitute for Sesame Flour: Almond Flour or Hazelnut Flour
Hazelnut flour, made from ground hazelnuts, is another nut-based option that can replace sesame flour. It has a rich, nutty flavor and texture similar to sesame flour. Hazelnut flour is gluten-free, low in carbohydrates, and high in protein, fiber, and healthy fats. It can be used in sweet and savory recipes, but with its unique hazelnut flavor, it’s better in sweet recipes.
Almond flour is probably the simplest flour to use to cover all three of these dietary plans. It is low carbohydrate and considered a whole food, and you can use it for almost everything you would use conventional all-purpose for. It is easy to find in most supermarkets and is no longer the super expensive specialty item it used to be!
FAQs
Sesame is the 9th top allergen in the USA. As of January 2023, all companies must clearly label if sesame is an ingredient in their product. As most bread manufacturers in the USA cannot guarantee that there will not be cross-contamination from sesame seeds in their bread products, they are now adding sesame to their products so they can put that on the label, rather than the costly option of opening or using sesame free facilities.
The only way to avoid products that may have been contaminated with sesame seeds is to purchase products from a specifically sesame-free environment, of which there are not many.
One ounce of sesame flour (high fat) contains around 7.5 grams of total and net carbs. This makes it suitable for those on the keto diet!
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