How to Make Low-Carb Tahini at Home: 2 Ways

Home Made Low Carb Tahini Two Ways (Sesame Seed Tahini or Pumpkin Seed Tahini). 0.2g carbs per serving or 1.2g for the whole yield.

Just one ingredient, a splash of neutral oil (optional) and a food processor or blender are all you need. If you prefer a thicker paste, skip the oil.

Tahini is a versatile, keto-friendly seed butter that keeps well in the fridge for months. Use it in sweet or savory recipes: low-carb cookies, sugar-free halva, keto hummus, dips, dressings and more. This post gives two easy options: the classic sesame tahini and a pumpkin seed version that’s lower in calories and calcium.

Strictly speaking, tahini is made from sesame seeds. My lower-calorie, lower-calcium alternative uses pumpkin seeds. I like to use both in the same way; personally I find pumpkin seed tahini sweeter and less bitter than sesame tahini.

Lower Calorie and Lower Calcium Tahini

Calories and calcium matter to some people following low-carb or ketogenic diets. Even on keto, excess calories can hinder progress for individuals who are sensitive to calorie intake, have low activity levels, or eat energy-dense snacks frequently. If you need to limit calories, a lower-calorie seed butter can be helpful.

Sesame seeds are notably high in calcium compared with pumpkin seeds. For comparison (values approximate for hulled seeds):

100g hulled sesame seeds: 629 kcal – 975 mg calcium – 0.8g net carbs.

100g hulled pumpkin seeds: 566 kcal – 55 mg calcium – 1.3g net carbs.

Some people aim to reduce very-high dietary calcium or lower oxalate intake; sesame seeds contain more oxalates than pumpkin seeds. Pumpkin seeds are also among the seeds considered less acid-forming, which some choose for dietary reasons. If any of these factors apply to you, pumpkin seed tahini is a useful alternative.

If you can eat higher calories without issues, sesame tahini is perfectly fine and delicious. If you prefer lower calories or lower calcium, use pumpkin seeds instead.

How to Make Home Made Low Carb Tahini Two Ways

This is a simple, one-ingredient recipe (per version). You need a pan to toast the seeds and a food processor, mini chopper or high-powered blender to grind them into a paste. A hand-held stick blender with a chopper attachment will also work.

Toast the seeds in a dry pan over medium-high heat for about 3–4 minutes. Watch them closely so they don’t burn: sesame seeds will begin to glisten and release aroma; pumpkin seeds will begin to ‘pop’. Remove immediately to a shallow dish to cool completely.

Once cool, put the seeds into the food processor and grind. At first the seeds will turn to crumbs, then into a coarse paste and finally a smooth butter. Stop and scrape down the sides several times as needed. If you want a more fluid tahini, add a neutral-flavored oil a little at a time while blitzing. For a thick paste, omit the oil.

I recommend a neutral oil such as high-oleic sunflower oil or MCT oil for a mild flavour and a better monounsaturated-to-polyunsaturated profile. Use whatever neutral oil you prefer. Spoon the tahini into a clean jar, seal and refrigerate. It will keep for an extended time and is ready whenever a recipe calls for tahini.

Enjoy!

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This post originally included affiliate links; the recipe itself requires only seeds, oil (optional) and a processor.