Sesame Flour: Uses, Baking Tips, and Substitutes

Sesame flour is a type of flour made by grinding sesame seeds into a fine powder, and it boasts a nutty, rich flavor. 

But sesame flour isn’t just about taste – it’s also packed with protein, fiber, and healthy fats, making it a smart choice for anyone looking to up their nutrition game.

Let’s explore more of its benefits, uses, and tips for incorporating it into your cooking and baking!

What is sesame flour?

Sesame flour is a type of flour made by grinding sesame seeds into a fine powder. This flour has a unique nutty flavor and is a popular alternative to wheat-based flours, especially for those who are gluten intolerant or have celiac disease.

Sesame flour is typically made commercially by first cleaning and roasting sesame seeds, and then grinding them into a fine, white powder. The resulting flour can be further processed to remove any remaining oil, resulting in a defatted or fat-reduced sesame flour.

What’s the difference between sesame flour and regular flour?

There are several differences between sesame flour and regular flour, starting with their ingredients. Sesame flour is typically made from ground raw unhulled sesame seeds, whereas regular flour is made from refined wheat. 

Sesame flour is higher in protein, fiber, and healthy fats than regular flour, making it a more nutrient-dense choice. 

Sesame flour also has a distinct flavor and a different texture than regular flour, and may not work as well in some recipes that require gluten for structure. Find out which one is better for your purposes: sesame flour or all-purpose flour.

Benefits of sesame flour

Sesame flour has a delicious, nutty flavor that can add depth and complexity to your recipes.

But don’t be fooled – this is not your average run-of-the-mill flour. Sesame flour is packed with protein, fiber, and healthy fats, making it a superfood in its own right. It’s very low in carbs, making it a fantastic keto-friendly and paleo-friendly flour.

Plus, it’s nut-free and gluten-free, making it an excellent alternative for anyone with a nut or gluten allergy. 

Sesame flour nutrition facts

Flour	Calories	Carbs	Fiber	Sugar	Fat	Protein	Glycemic Index
Sesame flour (2 tbsp.)	115	11 g	5 g	0 g	4 g	12 g	Sesame seeds = 35
All-purpose flour (¼ cup)	120	24 g	1 g	0 g	0.5 g	4 g	85

How to bake and cook with sesame flour

While sesame flour is a nutritious and delicious ingredient, it’s important not to overdo it. Too much sesame flour can make your recipes dense and heavy, so start with small amounts and adjust as needed.

Sesame flour can be used as a substitute for all-purpose flour but it has a different texture and absorbs more liquid than regular flour, so remember, less is more! Start by substituting a small amount of sesame flour for regular flour (for example, ¼ cup sesame flour for every 1 cup all purpose flour), and adjust as needed until you achieve the desired texture and flavor.

Sesame flour is best for baking low-carb or keto bread, bagels, cookies and crackers. It also makes a delicious and nutritious coating for meat or fish. Simply dredge the protein in the sesame flour before cooking for a crispy and flavorful crust.

Popular sesame flour baked goods and dishes

Here are some of the most popular dishes that incorporate sesame flour:

• Sesame flour bread
• Cookies
• Muffins
• Pancakes
• Crackers
• Crispy chicken or other meats

How to make sesame flour at home

You can make sesame flour at home using a food processor or blender.

Here’s a basic recipe to get you started:

1. Spread the sesame seeds in a single layer on a baking sheet lined with parchment paper.
2. Roast the sesame seeds in the oven until they are golden brown and fragrant.
3. Remove the sesame seeds from the oven and allow them to cool completely.
4. Transfer the cooled sesame seeds to a food processor or high-powered blender.
5. Pulse the sesame seeds until they are finely ground and have a texture similar to flour. Be careful not to over-process, or the sesame seeds will turn into sesame paste!
6. Transfer the sesame flour to an airtight container and store it in a cool, dry place for up to several months.

How to store sesame flour

Whether you’re storing store-bought or homemade sesame flour, it’s important to keep it in an airtight container in a cool, dry place, away from direct sunlight. 

For store-bought flour, check the expiration date and use it before that date or within  6 months for maximum freshness. You can also store it in the fridge or freezer to extend its shelf life. For homemade flour, label the container with the date you made it to keep track of its freshness.

What are the best substitutes for sesame flour?

The best substitutes for sesame flour are almond and peanut flour, which have a similar strong, nutty flavor. For something more neutral, try sunflower seed flour.

All of these are safe for keto and gluten-free diets, but only sunflower seed flour is nut-free like sesame flour.

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