Health Benefits of Tahini + What to Use Tahini For

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Yesterday I bought a jar of sesame tahini from a Bulgarian farmer. The lady gave me a brochure containing information in regard to the health benefits of tahini. I knew this paste is healthy, but I had no idea that it is that good for you.

I started looking for recipes as soon as I got home, and there are so many different ways to use tahini. It can be added to breakfasts, salads, and main meals. You can even make desserts with it!

I will share some of the best health benefits I’ve read about and will tell you what to use tahini for (except for making hummus).

health benefits of tahini what to use tahini for

What Is Tahini?

Tahini is a paste with a light and nutty flavor. It is made by toasted and then ground sesame seeds. The taste is similar to that of peanut butter. Tahini gives everything a great creamy texture.

The oldest mention of sesame seeds is 4000 years ago. It is believed that the first sesame cultivation took place in Mesopotamia when it was mainly used as a source of oil.

Tahini is vegan-friendly and gluten-free, which makes it a great addition to anyone’s diet. It contains healthy fats and a great number of vitamins and minerals.

Health Benefits of Tahini

Rich In Vitamins

Tahini contains a myriad of vitamins. It is rich in vitamins A, E, and B. Vitamins A and E are essential for your skin and hair because they slow the aging process of the cells.

B Vitamins also support cell health and in addition, they have a great impact on your metabolism, nervous system, and brain function.

All these vitamins benefit your well-being and boost your immune system.

Rich In Minerals

Along with the vitamins, tahini contains many minerals essential for your health. Some of them are magnesium, copper, iron, zinc, and phosphorus.

Tahini is a great way to prevent copper and iron deficiency. Copper is a must in your diet for a healthy bone and nerve system.

People who suffer from cramps and muscle pain should include foods rich in magnesium in their diets, and sesame paste is a great option.


health benefits of tahini what to use tahini for


Not only does it contain healthy fats, but tahini contains decent levels of protein – 30 grams of the paste has 5.1g of protein and 178kcal.

Consuming 2 tbsp per day will give your body essential vitamins, minerals, and nutrients. You can add a spoon of tahini to your oatmeal for breakfast, and with the rest of the recommended daily portion, you can make a dip or a salad dressing.

If you’d like to know what to use tahini for, read until the end.

Glowing Skin

Due to its high content of vitamins and amino acids, tahini may have a positive impact on your skin.

Since ancient times the paste has been used to treat wounds and burns. Not only this but tahini has been used as a natural moisturizer because of its antibacterial and anti-aging properties.

However, I would not advise you to apply tahini on your skin. Instead, eat 2 tbsp per day to increase your nutrient intake. This portion will also provide your body with healthy fats, which are essential for skin health.

What to use tahini for?

Whenever we hear the word tahini, we instantly think of hummus. That’s because the sesame paste is one of the main ingredients for the making of the chickpea dip, along with garlic, spices, and olive oil.

Well, hummus is good, yes. But there are so many other ways to use tahini.

Have you ever eaten raw veggies and felt that you needed something more? Well, tahini is your salvation. It makes a great dip for carrots, celery, cucumber, and it’s even better with baked potatoes. You can add spices of choice, or you can dip the veggies directly into the jar.

Also, you can make some great salad dressings with tahini. My favorite one contains 8 simple ingredients – olive oil, tahini, lemon juice, Dijon mustard, honey, salt, black pepper, and water. It tastes wonderful, and it goes well with every salad.

Sometimes I like adding a teaspoon of tahini to my oats, instead of peanut butter. It makes it creamy and adds a salty flavor to my sweet oatmeal. No wonder my favorite summer snack is watermelon and feta cheese.

You can spread tahini on a toast of bread or rice cakes. It’s even better if you sprinkle some spices on top. I like having it with fresh vegetables on the side. It goes well with banana bread, as well, even though it may not appeal to anyone’s taste. But for those of you who like mixing sweet and savory, definitely give this combination a go.

health benefits of tahini what to use tahini for cookies


If you like to try healthy alternatives to your favorite desserts, you can use tahini paste to make cookies. There are many and different recipes on the Internet, but I’ve saved this one in particular. These cookies look so soft and delicious I can almost feel them melting in my mouth. This recipe is definitely a must-try for me, but if you are a chocolate chip cookie lover, then this recipe might be the one for you.


The health benefits of tahini are numerous. It is a great and cheap source of healthy nutrients, minerals, and vitamins, which makes it a great flavorful addition to anyone’s every-day diet. You can use it to make delicious salad dressings, healthy desserts, and tasty dips.

Tahini is also suitable for people who don’t eat dairy products, and for those that have a gluten intolerance.

Undoubtedly, sesame paste is a super-food that benefits your overall well-being.

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  1. Tahini on rice cakes is one of my favorite ways to eat both those foods, aside from hummus, of course. I love the unique golden flavor of tahini, but never thought of adding some to oatmeal before! Cannot wait to give that a go . . . thanks so much for sharing!

    • Thank you for your comment, Jaya! <3

      Oatmeal with a mashed banana, a spoon of tahini, and some nuts tastes great! I hope you like it. 🙂
      Btw, I also like having my rice cakes with tahini spread on top + some cucumbers on the side.

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