Before we dive into the details let’s start with the TL;DR. Is tahini gluten free? In short, usually yes, tahini (sesame seed butter) is gluten free. Now, let’s look at the long answer.
First, what is tahini? Tahini is a spread made from ground sesame seeds, and it’s not a super versatile ingredient because of its strong flavor. Many brands make their tahini from toasted sesame seeds, and you can make homemade tahini in a powerful food processor or NutraMilk.
One of the most traditional uses of tahini is hummus. Tahini is a key ingredient found in both sweet and savory hummus, along with other common ingredients including lemon juice and maple syrup.
Tahini is also a popular ingredient in Middle Eastern cuisine as well as vegan dips and sauces. In fact, I have a vegan friend that loves making homemade salad dressings with a spoonful of tahini (she swears it’s amazing).
How to Know if Your Tahini is Gluten Free
Most grocery stores carry tahini and personally, I take photos of the product label so I have the contact information of the company (so I can reach out before making a purchase). This is also where you’ll find the ingredient list and allergen statements (usually on the back or side of the package). You might see “may contain tree nuts” or something along that line, as it’s common for tahini to be processed in the same facility as nut butters.
Through my years of work with people with food allergies, I’ve found that about 30% of people can’t have food made on shared equipment with what they’re allergic to. This partially extends to those with Celiac Disease as well. Whilst this isn’t an official national statistic, it can give our community insight.
For those in the 30% group, what that means is: you’ll need to call the company to verify that the equipment used to make the tahini is free from your allergens and free from risk of cross-contamination/cross-contact with gluten ingredients.
If you’re following a vegan diet, tahini is a great choice for you given it’s plant-based status. Like other nut and seed based spreads, animal products aren’t part of the ingredient list. If you’re vegan due to food allergies, be sure to make sure the equipment and facility works for your needs.
Related: Is Sesame Oil Gluten Free?
For those following a strict gluten-free diet, may also need to call about shared equipment. In the United States, wheat is a major allergen, but gluten is not. You’ll have to ask about wheat, rye, barley, and in some cases oat when asking companies about how the tahini was processed.
If you’re managing Celiac Disease, know that in most cases, tahini will be a safe option for you and the whole family, assuming no one has a sesame allergy.
Food allergies, especially nut allergies, are on the rise and people are constantly looking for alternatives. Tahini is a nut free option for those who need it. It’s important to note though that based on taste alone, tahini is not a good alternative to peanut butter. Sure, it has a wonderfully creamy texture, but tahini also packs a strong flavor.
The texture though does allow tahini to lend itself to baking recipes, just make sure the flavor profile is well balanced. If you’d like something a bit more mellow, spreads made from sunflower seeds or a seed blend may be a better choice.
What Does Tahini Taste Like?
I’ve been told by my taste testers that on its own, tahini is not good. In fact, you can see what they thought about it in this video review. It doesn’t have a nutty flavor like almond butter, and it lacks the distinct flavor legume spreads bring to the table (peanut butter, and soy butter). However, don’t give up on tahini so quickly. Even the biggest tahini lovers will likely agree that it’s not delicious when eaten straight from the jar.
Tahini can be used in salad dressing, gluten free tahini cookies, homemade hummus, and a lot more. Given my severe sesame allergy, it’s not something I’ve been able to experiment with, but, here’s what I can tell you. If I were to make a tasty gluten free cookie featuring tahini, I’d consider pairing it with an all purpose gluten free flour blend that includes almond flour for a deeper, nuttier taste. You could also include buckwheat flour to achieve a deeper depth of flavour.
Related: Spreads Video Review
And since I’m designing this cookie, chocolate chips would absolutely be involved, and I’d use other simple ingredients such as salt, flax eggs, and a granulated sweetener. If you’re a fan of legumes, you could even add in chickpea flour (but only if you LOVE the taste). You could even take this concept to make an edible cookie dough. Just be sure to bake your flour on a baking sheet before making the dough.
If I went the salad dressing route, I’d probably make a vinaigrette and use a high quality olive oil as my oil portion. I’d also reinforce the sesame flavor by sprinkling black or white sesame seeds on top of the final product.
A friend of mine loves putting a bit of tahini in her store-bought vegan marinara sauce. She says that it creates a more creamy and hearty sauce. She likes to use about 2/3 cup of tahini to a 24 ounce jar of sauce. This will also work for a homemade marinara sauce as well. If you’re wary of sesame in your sauce, start with less and see how you like it.
Using Tahini in Sweet Recipes
If it’s your first time using with tahini, I’d suggest looking up cookie recipes that feature tahini paste or sesame seed paste (not all authors will use the term “tahini”). Alternatively, check out a recipe for gluten free black sesame cake, and be sure to top it with a delicious sweet tahini sauce. If you’re more of a cold dessert person, look up ice cream recipes that contain tahini (this can especially be helpful when making dairy free ice cream because of the creamy texture).
One of the free recipes on RAISE shows you how to make your own hummus at home, well, chocolate hummus that’s a sweet treat but also a nutritious snack. Honestly, it’s one of my kids’ favorite thing that I make with chickpeas. The recipe features garbanzo beans (chickpeas) and other whole ingredients. Add in a couple of tablespoons of tahini (or other seeds/butters) to create different flavors of chocolate hummus.
The best part about any kind of hummus in my opinion is that there are great health benefits and protein content given the ingredients, whilst also being kid (and lunch box) friendly.
Related Resources
 |
 |
 |
|
 |
 |
Answering Your Tahini Questions
I Have a Corn Allergy. Can I Eat Tahini?
In theory, yes. You’ll need to make sure the company is using safely sourced sesame seeds, and make sure there aren’t extra ingredients in the tahini such as citric acid. If you’re unable to find a safe brand, you can always make your own sesame paste at home and use it in cooking and baking. Just make sure to process your sesame seeds until a smooth paste forms.
You may want to give this article a read as well: Hidden Sources of Corn and Corn Derivatives
Which Brands of Tahini do You Suggest?
Whilst I’d love to give you a list of brands to choose from, remember, I have a severe sesame allergy. However, I can tell you brands that I love, that also make a tahini product. If I were able to work with tahini, I’d start with the brands first Artisana, Kevala, and Once Again.
Remember, if you’re not pleased with store-bought options, you can make your own tahini at home. You can even experiment with making dark tahini as well.
What’s the best substitute for tahini in hummus?
Honestly, I’d consider looking up a sesame/tahini free hummus recipe. That’s because in traditional hummus, there really isn’t a great option. You could try pumpkin seed butter in a pinch since it has a funky taste like tahini does. Watermelon seed butter may also get the job done.
Should you choose to try a substitute, make a small batch first to make sure you like the taste. I’d hate to see you waste ingredients considering the price of gluten free and allergy friendly products.
Can tahini be used in savory recipes besides hummus?
Absolutely! There are a variety of recipes and culinary creations to look through online that will show you how to use tahini in more than just hummus. Now, many of these recipes will have gluten-containing ingredients, however, most will be super easy to adapt. For example, in pasta dishes, you’d use gluten free pasta, or in Asian dishes, you’d use gluten free sauces.
Is sesame paste the same thing as tahini?
It’s my understanding that these are two different food products. Since it’s not something I personally work with, that’s as much as I can tell you. I’ve read in culinary circles that sesame paste, especially the Asian and Middle Eastern varieties taste distinctly different when compared to the regular tahini you’d buy at the grocery store. Sesame paste does have a creamy consistency though, so you should be able to use it in a range of recipes. However, I think it’s a good idea to purchase both paste and butter to see how they compare.
