The ULTIMATE Tahini Guide (+ Tahini Recipes)

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Why You Need Tahini In Your Life

Are you ready to meet your new favorite all-purpose ingredient? Or maybe you're already a fan but are looking for more tahini recipes and ideas? This comprehensive tahini guide will give you everything you need to know in order to fall in love with (or expand your love for) this versatile, creamy sesame seed butter. In this guide, I'll cover:

  • What is tahini?
    • Ingredients in tahini
    • What does tahini taste like?
    • How is tahini different from nut butter?
  • Tahini nutrition
    • Is tahini healthy?
    • Is tahini friendly for special diets?
  • How and where to buy tahini
    • How to buy good tahini
    • Where to find tahini in the grocery store
    • Is tahini expensive?
    • Can I make tahini at home?
    • How to store tahini
  • How to use tahini
    • Tahini as a substitution for nut butter
    • Tahini as a substitution for oil
    • Tahini in hummus
    • Tahini in dressings and sauces
    • Tahini in baking
    • Easy ways to use tahini
  • How to substitute tahini

Bowl of healthy, colorful carrot "fries" with a bowl of creamy maple mustard tahini dipping sauce.
These healthy air-fryer carrot fries feature a maple mustard tahini dipping sauce. Make the fries and dunk them into the creamy tahini sauce, or use just the sauce recipe as a dip or dressing.

What is Tahini?

Tahini is a sesame seed butter with origins in the Middle East. It is created from grinding sesame seeds, usually with their hulls removed, to yield a smooth and creamy paste. Tahini typically has just a single ingredient (sesame seeds). It is used in a wide variety of ways throughout Israel, Iran, Iraq, Palestine, and the Mediterranean, including in both savory and sweet dishes.

Ingredients in Tahini

Generally speaking, tahini has just a single ingredient: sesame seeds. Depending on the region of origin, those sesame seeds can be either raw or toasted and can be either hulled or unhulled. Most tahini available in the US is made from toasted, hulled sesame seeds. Although some producers may add oil, preservatives, or other stabilizers (more on this below), pure tahini should have just sesame seeds.

What Does Tahini Taste Like?

Overall, tahini has a rich, nutty, earthy flavor that easily complements many different recipes. However, there is a lot of flavor variability between brands, so it may take some experimenting to find the one you love best. High quality tahini should be delicately nutty, very slightly sweet, and have no or little bitterness. Conversely, lower-quality tahini (or tahini made from unhulled sesame seeds) can have a more assertive flavor and bitter overtones.

How is Tahini Different from Nut Butter?

While nut butters are made from nuts, tahini is technically nut-free and is made from seeds. Although the two are made in similar ways, the resulting textures are very different. Nut butter tends to be much thicker, with a stickier texture. Tahini, on the other hand, is smoother, creamier, and can usually be poured right from the jar.

Bowl of bright green fresh herb tahini chickpea hummus.
This "Green Goddess" fresh herb hummus is a perfect tahini recipe for spring and summer.

Tahini Nutrition

Good news: tahini is both a delicious AND a nutritious component to add to your diet. There are a lot of reasons to consider adding this decadent, nutrient-dense sesame seed butter into your rotation.

Is Tahini Healthy?

Tahini is a very healthful ingredient (as long as it is used in moderation, since it is quite calorie-dense; the serving size is generally two tablespoons). In particular, it is a good source of healthy fats thanks to the sesame seeds. Tahini also has some other health benefits including protein, fiber, and some beneficial nutrients like calcium, iron, and magnesium. It even contains less common nutrients like copper and selenium.

The nutrition varies brand-to-brand, but generally its calorie content and fat content are similar to nut butter. The brand I always use at home (use code ROGUE to get 20% off) has about 110 calories and 9.5 g of fat per tablespoon, as well as 3.5 g of protein, 1 g of fiber, and 5% of the recommended daily value of iron.

Is Tahini Friendly for Special Diets?

Yes! Tahini is friendly for many diets. Because it is made from only a single ingredient (sesame seeds), tahini is naturally vegetarian, vegan, gluten-free, and grain-free. Is it also paleo-friendly, low in carbohydrates, and even keto-friendly. It works well as a nut butter substitute for people with nut allergies (although make sure the tahini is not processed in a facility that also processes nuts if you have an allergy). Most people can enjoy tahini except for those following very low-fat diets and anyone with a sesame seed allergy.

As always, if you follow a special diet, make sure to check the label for additional information. Some brands add sneaky oils, preservatives, salt, and even sugar, and some brands may not be safe for those with nut allergies.

Blueberry muffins made with tahini, topped with white icing and orange zest, shown with colorful flowers.
These healthy tahini muffins feature sweet blueberries, fragrant orange, and zesty ginger. They're also vegan, grain-free, and high in protein, so they're a treat you can feel good about enjoying.

How and Where to Buy Tahini

Although tahini used to be seen as a niche ingredient in the US, it's now readily available at virtually all artisan grocery stores and even most mainstream grocery stores. That said, there is a huge difference between artisanal tahini brands and generic store brands, so it's a product that's worth sourcing correctly.

My personal favorite brand of tahini is Seeds of Collaboration (a.k.a. "SoCo") Tahini, which you can order online. If you use the code ROGUE, you can save 20% on your entire order. I've also been happy with Soom brand, which you can find in grocery stores. I have not been happy with other brands, nor with the bulk tahini buckets at various health food markets.

How to Buy Good Tahini

There are a few ways to tell if the tahini you're considering purchasing is of high quality. Most importantly, it should be made from just a single ingredient: hulled sesame seeds (possibly with a bit of salt). There should be no added oil (not even sesame oil) and no added sugar. Second, the tahini should look pale in color (more like cashew butter than peanut butter) and should be smooth and creamy rather than sticky or gloppy.

Natural tahini (just sesame seeds, without added oil or stabilizers) can separate. That's fine; don't be alarmed if you see some separation in the jar. You'll be able to stir it back together easily.

Where to Find Tahini in the Grocery Store

If you choose to buy tahini in the grocery store rather than ordering online, you can usually find it in the same aisle as the nut butters. However, some stores may also have it with their ethnic foods; in that case, look in the Middle Eastern section.

Is Tahini Expensive?

High-quality tahini can be pricey because the process of creating tahini is labor-intensive and requires specialized equipment. A jar of high-quality tahini may be $12-$15. It's worth it though, especially because most tahini recipes call for a relatively small amount. You can also make your own at home (see below), but it can be time consuming and the sesame seeds themselves can also be pricey.

Can I Make Tahini at Home?

Yes, you can make your own tahini at home in a food-processor just like you can make your own nut butter. Tahini takes longer though since you need to soak and then grind the sesame seeds. Personally, I prefer to let the pros handle the tahini making. If you want to try your own though, I like this homemade tahini recipe.

How to Store Tahini

Although each brand is different, most tahini is shelf-stable. That said, especially if you live somewhere warm and/or aren't using the tahini quickly, you can prolong its life by storing it in the refrigerator. Regardless, make sure the tahini is in a relatively cool and dark place. Always check the storage instructions and expiration date from whichever brand you choose to purchase.

Importantly, where you store tahini can determine its texture. If you store it in the pantry, it has a thinner, creamier texture, Conversely, if you store it in the refrigerator, the texture can thicken and it can become hard toward the bottom. For tahini that has been refrigerated, especially for a longer period of time, you may need to stir it thoroughly to return it to its creamy consistency.

Bowl of green vegetables (asparagus, peas, cucumber slices, Brussels sprouts, and spinach) topped with a creamy tahini dressing.
This "Green Goddess" style bowl is topped with a decadent turmeric tahini sauce that's perfect on everything from bowl meals to salads to grilled veggies.

How to Use Tahini

From savory to sweet, there are a myriad of ways you can use this decadent sesame seed butter. It is most well-known for its role in Middle Eastern dips like hummus and baba ganoush, but it's also fabulous in sauces, dressings, and even as an ingredient in baking.

Can I Use Tahini Instead of Nut Butter?

Generally speaking, yes; tahini is a good substitution for nut butter in many applications. This can be especially useful if you have nut allergies or have a child who needs to bring nut-free lunches to school. Although the texture of tahini is thinner, it generally works well as a 1:1 substitution. If you're baking, you may want to increase the dry ingredients very slightly to compensate for tahini's thinner texture. Of course, using a recipe optimized for tahini (see many ideas below) will always yield the best results.

Can I Use Tahini Insead of Oil?

Generally speaking, yes; tahini can be a good substitution for oil in many recipes. The texture is different though, so you'll likely want to look specifically for oil-free recipes designed to use tahini. It works beautifully in sauces and dressings, and even in baking (again, see examples below). A key benefit of using tahini instead of oil is that, while oil is essentially empty calories, sesame seeds provide healthy fats, protein, various other nutrients, and a lot more flavor.

Tahini in Hummus

Tahini is a key ingredient in chickpea hummus. If you're new to tahini, homemade hummus is a great place to start using it because hummus is easy, requires just a few ingredients, and there are an infinite number of variations to try. Store-bought hummus is expensive and often loaded with oil, preservatives, and/or stabilizers, so try your hand at one or a few of these recipes:

Serving bowl of pumpkin tahini hummus, topped with pumpkin puree and pumpkin seeds.
This savory pumpkin hummus is a wonderful appetizer for fall and even Thanksgiving. Tahini plays a starring role in the delicately nutty taste and creamy texture.

Tahini in Dressings and Sauces

Tahini is a fabulous ingredient in dressings and sauces because it provides a creamy, rich texture and excellent flavor. It also allows you to make oil-free salad dressings, which is a big win nutritionally.

My all-time favorite multi-purpose tahini sauce / dressing is this Turmeric Tahini Drizzle. It works beautifully on anything from salads to bowl meals to roasted veggies, and even as a dip. Make sure to check out the options for adding various citrus juices to tweak the flavor profile.

Looking for others? There are many different tahini salad dressing options in my homemade plant-based salad dressing guide. And if you're looking for tahini sauces, you'll find many here on the blog including:

Snack plate with cucumber slices, baby peppers, crackers, and grapes, with a bowl of creamy tahini sauce in the center.
This turmeric tahini dip is easy, requires just three ingredients, and goes beautifully with veggies, crackers, and chips.

Tahini in Baking

Tahini is a wonderful ingredient in baking, thanks both to its nutty flavor and to the fact that it can serve as an oil replacement. Make sure you're using a baking recipe designed for tahini though, since it has a thicker texture than oil and doesn't always work well as a 1:1 swap. I have a lot of tahini recipes here on the blog for you to explore:

Side view of fudgy tahini chickpea blondies, shown on a cooling rack.
These tahini chickpea blondies are the ultimate healthy-yet-indulgent treat. You'll never believe they're vegan, grain-free, and naturally sweetened.

Easy Ways to Use Tahini

Although there are a wide array of tahini recipes to explore, it also can be used as-is, right out of the jar. Try drizzling it on top of salads or bowl meals for a rich finish, or try using it as a dip with fresh fruit for a nourishing snack or dessert. You can blend a tablespoon or two into a smoothie to add some healthy fats, stir it into oatmeal, drizzle it on top of pancakes or waffles, spread it onto a sandwich instead of mayo, or even use it in as a sauce on top of ice cream. There are an infinite number of ways to incorporate this creamy sesame seed butter into your diet.

Drizzling creamy tahini onto a stack of waffles topped with blackberriers.
Looking for an easy way to enjoy tahini? Try drizzlng it onto pancakes or waffles.

How to Substitute Tahini

Don't have tahini on-hand? Most importantly, get your hands on some! I always order from Seeds of Collaboration (remember to use the code ROGUE to save 20%). But if you're in a pinch, there are a few ways to substitute tahini. That said, tahini is unique in its flavor and texture, so generally speaking these substitutions aren't ideal.

Tahini can sometimes be substituted by nut butters. Cashew butter is usually the best option because it has a light color, a delicate flavor, and is creamier than other types. This can work well in baking recipes, although keep in mind that you may need to increase the amount of wet ingredients slightly (or possibly add a dash of oil) to account for the different texture. Peanut butter, almond butter, walnut butter, and pecan butter will not work as well because of their darker colors and thicker textures.

Olive oil (or other neutral oils) can also work in place of tahini, although you'll be altering the nutrition of the recipe significantly. This tends to work best in salad dressings, sauces, and some dips. You'll likely want to use less oil than the amount of tahini that the recipe calls for.

Closing Thoughts

I hope you've found this tahini guide helpful and that it has given you some good ideas about what tahini is, how and where to find tahini, the nutritional benefits of tahini, and how to use tahini in recipes. From hearty chickpea hummus to creamy sauces to oil-free salad dressings and even baked goods, this Middle Eastern sesame seed butter is a versatile ingredient that deserves to play a starring role in your kitchen. Try some of the tahini recipes above, especially with my personal favorite brand (remember to use the code ROGUE for 20% off), and I bet you'll fall in love with this liquid gold!

The ULTIMATE Tahini Guide (+ Tahini Recipes)

This tahini guide gives you everything you need to know about this delicious, versatile, Middle Eastern sesame seed butter. It includes information about buying and storing tahini, tahini nutrition, how to use tahini, and links to tahini recipes.

Author:
Lee

Ingredients

An Easy Tahini Maple Mustard Dipping Sauce

  • 0.25 c tahini
  • 1 tbsp coarse-grained mustard
  • 2 tsp maple syrup
  • Few pinches sea salt

Instructions

  1. In a small bowl, combine the dipping sauce ingredients.
  2. Whisk thoroughly until no clumps remain.
  3. If needed, add a dash of water and stir again to create a smooth texture.

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