Tahini and Honey: A Middle Eastern Classic for Breakfast and Dessert
Tahini and honey is one of the simplest and most beloved pairings in Middle Eastern and Mediterranean kitchens. Stir nutty, slightly bitter sesame paste with golden honey and you get a rich, glossy spread that tastes a little like halva. It is eaten with bread for breakfast, drizzled over yogurt and fruit, and baked into cookies and cakes. This article explains what tahini is, how to make tahini and honey spread, recipe ideas, which honeys pair best and what to know about sesame allergy. For a similar spread, see peanut butter and honey.
For general education only, not medical advice. Our honey is a food and is not intended to diagnose, treat, cure or prevent any disease.
What tahini is
Tahini is a paste made by grinding toasted, hulled sesame seeds. Good tahini is smooth and pourable, with a nutty, slightly bitter taste. It is the base of hummus, baba ganoush and many sauces across the Middle East, North Africa and the eastern Mediterranean.
Oil naturally separates and rises to the top of the jar, so stir it well before using.
Tahini and honey in tradition
In Lebanon, Syria, Palestine and Jordan, a breakfast plate of tahini mixed with honey or grape molasses is often served with warm flatbread. In Cyprus and Greece, tahini and honey spreads are popular during fasting periods when dairy is avoided. Halva, the sesame confection sold across the region, is traditionally sweetened with sugar or honey.
The pairing has lasted because it is filling, quick and delicious.
How to make tahini and honey spread
Stir two tablespoons of tahini with one tablespoon of honey until smooth and glossy. Taste and adjust: more honey for sweetness, more tahini for nuttiness. A pinch of salt or a few drops of lemon juice brighten it.
For a thicker, halva-like texture, use slightly less honey and chill it briefly.
- 2 tablespoons tahini
- 1 tablespoon honey
- Pinch of salt
- Optional lemon, cinnamon or cardamom
Ways to eat tahini and honey
Try the spread or a drizzle of each on:
| Food | Idea |
|---|---|
| Warm pita or toast | Spread thickly, sprinkle sesame seeds |
| Greek yogurt | Swirl tahini and honey, add pistachios |
| Oatmeal | Stir in a spoonful, top with dates |
| Sliced apples or bananas | Dip or drizzle |
| Ice cream | Drizzle and add crushed halva |
Tahini honey dressing
Whisk two tablespoons of tahini with one teaspoon of honey, the juice of half a lemon, a small grated garlic clove and enough water to make it pourable. Season with salt. It is excellent on roasted cauliflower, sweet potatoes, grain bowls and kale salads.
Tahini honey glaze
Mix tahini, honey, soy sauce and a little rice vinegar for a savory glaze on salmon, chicken or roasted carrots. Brush on in the last few minutes of cooking so the honey does not burn.
Which honey suits tahini
Raw Buckwheat Honey, harvested in New York State, has a molasses-like depth that echoes the traditional pairing of tahini with grape or date molasses. Raw Orange Blossom Honey, from Florida groves, adds a fragrant citrus note that is lovely in breakfast spreads. Raw Wildflower Honey sits nicely in between.
Sesame allergy and labels
Sesame is one of the major food allergens in the United States. Since January 1, 2023, the FDA requires sesame to be declared on packaged food labels. Anyone with a sesame allergy must avoid tahini entirely.
When serving tahini and honey to guests, let them know it contains sesame.
Nutrition notes
Tahini provides healthy unsaturated fats, some protein and minerals such as calcium and iron, according to USDA data. It is also calorie-dense, at about 90 calories per tablespoon. Honey adds about 64 calories per tablespoon, so a generous spread is a treat to enjoy mindfully.
Choosing and storing tahini
Look for tahini made from 100 percent sesame, ideally from toasted, hulled seeds. Lebanese, Palestinian and Ethiopian sesame tahinis are often prized for smoothness. Store opened tahini in a cool cupboard or the fridge, and stir well each time.
For kids
Children over 12 months with no sesame allergy can enjoy a thin layer of tahini and honey on toast. Never give honey to babies under 12 months. Talk to your pediatrician about introducing sesame safely.
The takeaway
Tahini and honey make a nutty, glossy spread with deep roots in Middle Eastern cooking. Mix two parts tahini to one part honey, use it on bread, yogurt and fruit, and try it in cookies and dressings.
Find your tahini honey
Pair your tahini with Raw Buckwheat Honey or Raw Orange Blossom Honey. Save with a 3 jar or 6 jar pack of any honey, and orders over $50 ship free. See all honeys in our shop.
Sources
Outside health sources we used for this article. They open in a new tab.
- Allergic to Sesame? Food Labels Now Must List Sesame as an Allergen · U.S. Food and Drug Administration
- Honey: nutrient profile · USDA FoodData Central
- Foods and Drinks to Avoid or Limit (infants and toddlers) · Centers for Disease Control and Prevention
Frequently asked questions
- What is the ratio for tahini and honey spread?
- About two parts tahini to one part honey.
- What do you eat tahini and honey with?
- Warm bread, toast, yogurt, oatmeal, fruit and ice cream.
- Which honey goes best with tahini?
- Buckwheat for depth, orange blossom for a lighter fragrant spread.
- Can I bake with tahini and honey?
- Yes. Tahini honey cookies are a popular choice.
- Is tahini an allergen?
- Yes. Sesame is a major food allergen and must be labeled in the US.
- Does tahini need to be refrigerated?
- It keeps in a cool cupboard, but refrigeration slows rancidity.
- Is tahini and honey like halva?
- It tastes similar; halva is a firmer sesame and sugar confection.
Al Safa Honey is a food producer, not a medical provider. Nothing here is medical advice, and these statements have not been evaluated by the Food and Drug Administration. Talk to your doctor about any health concern. Never give honey of any kind to a baby under 12 months old.
