How to Eat Sesame Seeds the Right Way—Whether Whole, Ground, or Made Into Oil

When you think of sesame seeds, what comes to mind? If you're like most people, it's likely to be baked goods like burger buns and bagels, as they're often adorned with the tiny seeds. You might also think of hummus, a traditional Middle Eastern dip that calls for sesame paste (tahini). But sesame seeds can do so much more in the kitchen, especially if you know how to toast them at home. We spoke to a cooking teacher and a chef to learn how to eat sesame seeds in different dishes, plus tips for proper storage so they stay fresh and tasty.

Sesame Seeds 101

Sesame seeds are the seeds of the sesame plant, an herb considered native to Africa. The seeds are found in the plant's flowers, which are large, white, and shaped like bells. The seeds are small, flat, and oval-shaped with a pointed end. Depending on the variety, they can be white, brown, or black.

Flavor: "Raw sesame seeds have a mild, sweet flavor with a hint of nuttiness," says Nathan Lyon, chef, cookbook author, and host of A Lyon in the Kitchen on Discovery Health. They also have a slightly crunchy texture. Their flavor is emphasized by baking or toasting. When sesame seeds are toasted, their nutty flavor intensifies. The texture is also crunchier and crispier compared to their raw counterparts. For white sesame seeds, the toasting process gives them a golden yellow color.

Nutrition: Sesame seeds might be tiny, but they pack a nutritional punch. They're rich in polyunsaturated fatty acids, or "good" fats, including omega-3 fatty acids. The seeds also contain protein, fiber, iron, magnesium, and antioxidants (beneficial compounds that protect your cells from damage).

How to Buy Sesame Seeds

At the supermarket, sesame seeds are sold in different forms. The best option depends on how you'd like to use the ingredient, as well as your desired flavor, texture, and appearance.

Whole Sesame Seeds

Whole sesame seeds are typically sold in bags and small spice jars. They can be eaten as is or ground into a powder, depending on the recipe.

Tahini

When sesame seeds are ground and pureed into a creamy paste, it's known as tahini. This is a traditional ingredient in Mediterranean and Middle Eastern cuisine. You can buy tahini in jars but note that you'll have to mix it before using; the oils naturally separate over time. Alternatively, you can make tahini at home by blending raw (or toasted and cooled) sesame seeds in a food processor for five to 10 minutes, or until the mixture is smooth, says Ann Ziata, chef and cooking teacher at the Institute of Culinary Education.

Sesame Oil

Sesame seeds can be pressed to extract their oil. If the seeds are raw, the final product will have a light yellow color and mild flavor. It also has a high smoke point, so it's safe for deep frying, according to the University of Illinois Urbana-Champaign. If the seeds are toasted, the resulting oil
will have a dark brown color and a more intense nutty taste. Known as toasted sesame oil, this type has a lower smoke point, so it's not recommended for cooking. Instead, it's best for raw preparations (like dressings) or as a garnish for finished dishes.

How to Toast Sesame Seeds

There are two ways to toast sesame seeds at home.

On the Stovetop

To toast sesame seeds on the stovetop, follow these steps:

1. Place a skillet, without oil, on the stovetop. Warm it over medium heat.
2. Add the sesame seeds.
3. Cook the seeds, stirring them often, until the seeds release a toasted smell.
4. Continue cooking the seeds until they turn golden brown, about 3 to 6 minutes.
5. Remove the seeds from the heat and transfer them to a bowl or plate. Let cool.

Sesame seeds toast very quickly, so be sure to keep an eye on them so they do not burn, says Ziata.

In the Oven

You can also toast sesame seeds in the oven:

1. Preheat the oven the 350 degrees Fahrenheit.
2. Spread sesame seeds on a baking sheet in a single, even layer.
3. Place the seeds in the oven, stirring them every 2 minutes.
4. Toast for 8 to 10 minutes, or until they turn golden brown.
5. Remove the seeds from the oven and transfer them to a bowl or plate. Let cool.

Again, be sure to check the seeds frequently to ensure they don't burn, says Lyon.

8 Ways to Eat Sesame Seeds

Due to their small size and nutty flavor, sesame seeds are wonderfully versatile. Here are some of our favorite ways to use them in recipes.

Add to Baked Goods

Sesame seeds are commonly used to garnish baked goods. Examples include burger buns, bagels, scones, rolls, and loaves of bread. They can also be used in sweeter confections, such as cookies and tart crusts, says Ziata.

Mix Into Spice Blends

Sesame seeds are a staple ingredient in numerous spice blends, including everything bagel seasoning, furikake, and za'atar. Adjust the proportion of sesame seeds depending on the level of crunch and nuttiness you're craving.

Sprinkle on Savory Dishes

"Visually, sesame seeds are like confetti that bring dimension and contrast to a plated meal," says Ziata. Try sprinkling them on top of savory recipes, such as stir fries, ramen, and salads. You can also use them on top of simple roasted vegetables, suggests Lyon.

Use to Coat Proteins

The next time you cook a protein like tuna, salmon, chicken breast, or tofu, try coating it with sesame seeds. You can use the ingredient as is or mix it with breadcrumbs; both methods will give the protein a delightful crunch.

Blend Into Condiments

Tahini makes it easy to use sesame seeds in condiments. Hummus is an obvious choice, but you can also add tahini to dressings, sauces, or even store-bought products like mayonnaise. Whole sesame seeds and toasted sesame oil can be blended into sauces as well.

Add to Breakfast Foods

Sprinkle sesame seeds on your next breakfast dish. Try it on oatmeal, yogurt, or fried eggs, or cereal for a dose of nuttiness.

If you prefer smoothies in the morning for breakfast, add sesame seeds for extra protein. The sweetness of the fruit will mask the sesame flavor—you'll reap the health benefits without even knowing they are there.

Bake It in Granola

Sesame seeds are a great addition to homemade granola or granola bars. Simply combine them with other nuts and seeds, then prepare the recipe as usual. Another option is to add tahini to the liquid ingredients of the recipe, where it will provide a robust nutty element.

How to Store Sesame Seeds

Raw: "Raw sesame seeds can be stored in an airtight container at room temperature in a dark, cool place for three to six months," says Ziata. If you'd like to store them for longer (i.e., up to a year), keep them in the fridge, she adds.

Toasted: Toasted sesame seeds will not last as long raw seeds. In an airtight container, toasted sesame seeds will last up to three months at room temperature and up to six months in the fridge, she says.

When to Toss Them: "If your sesame seeds smell rancid or taste better, it's time to toss them in the compost," says Lyon.