Hulled sesame seeds toasted and ground to a loose, pourable paste. It is bitter, rich and slightly grainy, and it emulsifies readily with water and lemon into a smooth sauce.
What it does in a recipe: Sesame fat and protein that emulsifies with water - a thickener, a source of richness and a source of gentle bitterness. Pick the swap that covers that job - the ratios below are written so you can act on them without doing any arithmetic.
Also called: Sesame paste, Tahina
4substitutes
1close matches
Condiments & saucescategory
Quick answer
Toasted sesame seeds, blended
1/4 cup tahini = 1/3 cup toasted hulled sesame seeds blended with 2 tbsp neutral oil until smooth
All substitutes, best first
4 ways to replace tahini
Toasted sesame seeds, blended
Closest match
1/4 cup tahini = 1/3 cup toasted hulled sesame seeds blended with 2 tbsp neutral oil until smooth
This is precisely how tahini is made - the oil simply speeds up what a stone mill would do over a longer grind.
MethodBlend for several minutes, scraping down often. It goes through a crumbly stage before it turns liquid; keep going.
Trade-offSlightly grainier than commercial tahini unless you have a powerful blender.
Allergen checkThis is the swap people reach for to avoid sesame, which is a top allergen. Buy a brand that declares itself sesame-free and made on dedicated lines, because seed butters are commonly processed alongside sesame and nuts. A severe sesame allergy is a medical matter, not a recipe adjustment.
Cashew butter
Reliable
1/4 cup tahini = 1/4 cup smooth unsweetened cashew butter + 1 tsp lemon juice
Cashew butter has a similar neutral richness and emulsifies smoothly; the extra lemon compensates for tahini's missing bitterness and edge.
Trade-offCreamier, sweeter and thicker. It makes a good dressing but a hummus that tastes distinctly of cashew.
Allergen checkCashew is a tree nut and a common cause of severe reactions. Never use this as a substitute for someone whose sesame avoidance sits alongside a nut allergy, and check labels for shared-line warnings.
Greek yoghurt + lemon juice
In a pinch
1/4 cup tahini = 1/4 cup thick Greek yoghurt + 1 tsp lemon juice
In a dressing tahini is mostly providing creamy body and acidity balance, and yoghurt covers both without any seed at all.
Trade-offTangy and much lighter, with none of tahini's nutty depth. It will not work in baking or in halva-style sweets.
Allergen checkAdds dairy. A thick unsweetened coconut or oat yoghurt works for a dairy-free version, though it will be sweeter and looser.
Worth knowing
Tahini separates in the jar. Stir it back together thoroughly before measuring, or you will scoop oil from the top and cement from the bottom and neither will behave.
At a glance
Tahini in summary
Tahini at a glance: category, its job in a recipe, the diets it suits, the diets its substitutes can satisfy, and how many substitutes there are.
Can I use toasted sesame seeds, blended instead of tahini?
1/4 cup tahini = 1/3 cup toasted hulled sesame seeds blended with 2 tbsp neutral oil until smooth. This is precisely how tahini is made - the oil simply speeds up what a stone mill would do over a longer grind. Slightly grainier than commercial tahini unless you have a powerful blender.
Can I use sunflower seed butter instead of tahini?
1/4 cup tahini = 1/4 cup smooth unsweetened sunflower seed butter. A seed paste of similar fat content and grind, so it emulsifies with lemon and water in the same way and delivers comparable body to a sauce. Sweeter and less bitter, with a distinctly sunflower flavour. In a hummus the difference is noticeable but not unpleasant.
Can I use cashew butter instead of tahini?
1/4 cup tahini = 1/4 cup smooth unsweetened cashew butter + 1 tsp lemon juice. Cashew butter has a similar neutral richness and emulsifies smoothly; the extra lemon compensates for tahini's missing bitterness and edge. Creamier, sweeter and thicker. It makes a good dressing but a hummus that tastes distinctly of cashew.
Can I use greek yoghurt + lemon juice instead of tahini?
1/4 cup tahini = 1/4 cup thick Greek yoghurt + 1 tsp lemon juice. In a dressing tahini is mostly providing creamy body and acidity balance, and yoghurt covers both without any seed at all. Tangy and much lighter, with none of tahini's nutty depth. It will not work in baking or in halva-style sweets.
Cooking around an allergy? Diet tags here describe the ingredient itself, not any particular brand. Processed products change formulation without notice and shared production lines are common, so read the label on everything you use. A severe allergy is a medical matter - confirm with the manufacturer or your clinician rather than relying on a substitution chart.