The Best Substitutes for Nutritional Yeast

The popularity of nutritional yeast has increased rapidly in the last decade.

More and more people are choosing to follow a plant-based diet, as vegan-friendly restaurants and cookbooks prove that plant-based foods can be just as gourmet and satisfying as omnivores, with the right ingredients.

With the advent of these plant-based foods and new ways of cooking them, comes nutritional yeast.

What are the best substitutes for nutritional yeast? The best substitutes for nutritional yeast are brewer’s yeast, yeast extract, soy products, coconut aminos, and garbanzo bean flour. Each substitute has its strengths and weaknesses, depending on the type of food or drink you’re making.

This article will explain what nutritional yeast is, what it tastes like, its nutritional benefits, and the most common reasons it is used.

Understanding the basics of nutritional yeast will help you decide which substitute will work for the recipe you’re creating.

Finally, the best substitutes for nutritional yeast and how to use each of them in the most effective way are explained in detail, so that it is easy for you to decide which alternative is best suited to your needs.

What is nutritional yeast?

If you’ve ever baked bread from scratch or tried brewing beer, chances are you’ve come into contact with baker’s yeast or brewer’s yeast.

This is the same strain of yeast, just grown in a slightly different way to achieve different results. The same can be said for nutritional yeast.

All three types of yeast are initially grown in cultures on sugar or molasses. After harvesting, it is washed and heat dried to inactivate fungi.

nutritional yeast flavor

One of the reasons nutritional yeast is so popular in the vegan community is because it tastes distinctly cheesy.

It is often compared to Parmesan, but with the right combination of spices and other ingredients, it can be used as a good flavor substitute for various cheeses in many different applications.

Of course, the taste is not an exact match. Nutritional yeast is very flavorful, with an umami flavor that’s not quite as sharp as most cheeses, but rather nutty and earthy.

benefits of nutritional yeast

One of the reasons nutritional yeast is called nutritional yeast is because it has an impressive nutritional profile.

The kind of nutrition it packs, along with the cheesy flavor, is a main reason why it’s so popular in the vegan space.

In a 1-ounce serving, you will consume

• Calories 84
• Carbohydrates: 10g
• Fiber: 5.5g
• Fat: 1.2g
• Proteins: 11.7g

Nearly 12g of plant-based protein in a 1-ounce serving is pretty impressive, but the benefits are even greater when you take a closer look at the vitamins and minerals.

In that same 1-ounce serving, you’ll get more than 100% of your RDI for vitamins B1, B2, B3, B6, B9, and B12.

The B vitamins are crucial for processing and transporting nutrients in your system, and B12, in particular, is notoriously difficult to obtain without supplementation, especially if you follow a strictly plant-based diet.

Nutritional yeast is one of the few plant-based sources and offers the highest amount per serving.

What is nutritional yeast used for?

Because of its flavor, nutritional yeast is most often used to create the savory, cheesy element in a recipe. It is often used to create vegan cheeses or cheese sauces, or simply to add a depth of savory flavor to a recipe.

Nutritional yeast can also be used as a seasoning, sprinkled over potatoes and vegetables, to top pasta or rice dishes, or even to add flavor to a bowl of popcorn.

Some people use nutritional yeast specifically for its nutritional benefits, usually as a way to increase their protein or vitamin B-12 intake.

The Best Substitutes for Nutritional Yeast

There are many reasons why you may not want or be able to use nutritional yeast in a recipe you are trying to create. Not everyone appreciates the taste of nutritional yeast, including vegans. Also, many people are allergic to yeast.

Very often, nutritional yeast is simply not a regular ingredient in your pantry.

Whatever your reasons for needing a nutritional yeast substitute, there are many alternatives that may work, although some are more suitable for certain recipes than others.

We’ve compiled a list for you to work with, offering suggestions on how and when you might choose each option.

Most are vegan, but even if you’re not plant-based, most options are relatively common in the average omnivorous diet.

As mentioned above, nutritional yeast is inactivated yeast of the same strain as brewer’s yeast and baker’s yeast, or dry yeast.

Since nutritional yeast has been inactivated, it cannot be used to replace any other type of yeast in a recipe that calls for the live form, but that doesn’t necessarily mean otherwise.

If you don’t have a yeast allergy or don’t avoid all types of yeast for any other reason, substituting a yeast alternative for nutritional yeast may be your best option.

1. Brewer’s yeast

Brewer’s yeast is mostly used in the brewing process, hence its name, but it is also used to make bread.

It is even used as a nutritional supplement for minerals and B vitamins, although it is not as potent as nutritional yeast.

The nutritional value is slightly different than nutritional yeast. Brewer’s yeast is a comparable source of protein, but considerably inferior in vitamins and minerals. This makes it less attractive as a reliable source of B12, but it is still quite nutritious.

The biggest difference between nutritional yeast and brewer’s yeast is the taste. Brewer’s yeast has a bitter taste compared to the earthy, nutty, cheesy flavor of nutritional yeast.

When using it in recipes, use slightly less than nutritional yeast to reduce bitterness. 2 teaspoons of brewer’s yeast is a good substitute for 1 teaspoon of nutritional yeast.

Although the flavor is slightly different, it will still add some flavor to your recipe.

2. Yeast Extract - Vegemite and Marmite

Yeast extracts are made using a special process of heating yeast, the same strain as nutritional yeast, to break down the cell wall, resulting in a much more concentrated flavor. The liquid is then reduced to a paste or dried to a powder.

Yeast extract is commonly used as a flavoring agent in many processed foods, although it is not very popular for home use in North America.

However, it can be found under brand names like Vegemite and Marmite, which are very popular in the UK and Australia.

Yeast extracts often have additional ingredients and are fortified with B vitamins, so they are a good substitute for the nutritional benefits of nutritional yeast, but the taste is different.

Yeast extract has a much stronger flavor because it is concentrated. You will only need 2 to 3 teaspoons for every tablespoon of nutritional yeast called for. The taste is savory, but saltier and more bitter than that of nutritional yeast.

vegemite

Vegemite is one of Australia’s most iconic foods. It is a thick, high-impact, strong-flavored paste that should be used sparingly. It is often combined with cheese, rather than used as a substitute.

If you’ve never tried it, be aware that it’s often described as an acquired taste, and North Americans unaccustomed to its taste may not only dislike, but outright hate its salty, meaty flavor.

marmite

Marmite is the British version of yeast extract. It is another seasoning that is an acquired taste. It is smoother and more tart than vegemite, but still has a much stronger flavor than nutritional yeast. It is more of a syrup than a paste.

Using Vegemite or Marmite in stocks or sauces, or spreading it very thinly on toast will add a savory, savory flavor to the dish.

If you’re looking for the nutty, creamy flavor of nutritional yeast, you can combine it with some crushed cashews and a little garlic.

3. Active dry yeast

Baker’s yeast, or dry yeast, has a comparable amount of protein and more B vitamins overall than brewer’s yeast, but no vitamin B12 at all.

It is much more difficult to use dry yeast as a substitute for nutritional yeast because it reacts so easily with ingredients that contain sugar, glucose, or salt, which almost all ingredients are.

It will be very unpredictable in cooked or baked recipes and can also make your food taste sour. It also doesn’t taste as nice as nutritional yeast when used as a seasoning.

There are some claims that if you toast active dry yeast to kill the yeast, it will be essentially the same as homemade nutritional yeast. That’s not true.

It may taste less sour and more flavorful, but it’s still not a great substitute. There are better options on this list, so keep reading!

4. Soy

Soy and soy products are great substitutes for nutritional yeast on a number of fronts. First of all, soy is a complete protein, similar to nutritional yeast.

Additionally, many soy products are specifically fermented to create a satisfying and comforting umami taste. Some examples are miso paste or soy sauce.

Miso paste has a deep flavor that works well in liquid-based recipes that use nutritional yeast as a seasoning.

Soy sauce can be used in the same way, but its flavor profile is mostly salty, while miso paste has more umami flavor along with unique acidity from the fermentation process.

It doesn’t taste quite the same as nutritional yeast, but it provides a similar experience.

5. Liquid or coconut aminos

Liquid aminos or coconut aminos are generally used as a substitute for soy sauce for those avoiding soy products.

They’re not quite as salty as soy sauce, but they taste very similar and can add the same savory, savory goodness as a substitute for nutritional yeast.

Liquid aminos have an added benefit that soy sauce does not. They are also a good source of free amino acids, hence their name.

Amino acids are the building blocks of protein, so these products can help replace some of the nutritional value lost by nutritional yeast.

When using the above soy products or liquid aminos as substitutes for nutritional yeast, start with a small amount and increase as needed.

These liquids are much saltier than nutritional yeast and must be taste tested carefully.

6. Mushrooms

The substitutions above replace the earthy, cheesy flavor of nutritional yeast with alternate flavors that focus primarily on the salty effect.

Mushrooms are also prized for their umami flavor, but they bring the earthy, sometimes nutty-based experience more than the salty one.

Each type of mushroom has a different flavor and will add a unique quality to your recipe. For example, shiitake mushrooms are quite mild, while porcini mushrooms have a spicier flavor profile.

Fresh and cooked mushrooms will add a meaty quality to the recipe, as well as enhance the flavor, which differs from cheese but is just as satisfying.

However, to get closer to nutritional yeast, you can grind dried mushrooms into a powder and use them as a direct substitute. It may slightly alter the color of your recipe, so use it with caution in light cream sauces.

If you’re interested in substituting mushrooms for nutritional yeast in your pasta recipes, check out our article on the 7 Best Mushrooms for Pasta .

7. Chickpea flour

Chickpea flour is a surprisingly good substitute for nutritional yeast, being somewhat similar in texture, flavor, and nutritional value, though milder in all respects.

Some recipes call for a large amount of nutritional yeast, ¼ cup or more. For those recipes, not only do you have to substitute the flavor, but also the consistency that you get with the powder or flakes.

Chickpea flour is up to this challenge.

It doesn’t taste as strong as nutritional yeast, but garbanzo bean flour does have an earthy, buttery flavor similar to nutritional yeast, albeit without the yeast-induced cheesiness. Adding a little garlic and other spices can help.

If you want to substitute nutritional yeast for a seasoning to sprinkle on vegetables, pasta, or even a crunchy snack, you can toast some chickpea flour with some added spices, like smoked salt, garlic, and/or paprika.

This will help achieve a flavorful, rich flavor similar to that of nutritional yeast.

The trickiest part of using chickpea flour as a substitute for nutritional yeast is the conversion. There is no exact ratio for substituting one for the other, and each recipe may work better with a slightly different amount.

We recommend starting with 1/3 less garbanzo bean flour than nutritional yeast and adding more as needed.

8. Spices

If the nutritional yeast in your recipes is used primarily as a seasoning, for example to sprinkle on cooked vegetables or to add flavor to popcorn, searching your spice cabinet can often give you the substitutions you need.

Nutritional yeast is often described as cheesy, but it also adds a savory, umami depth of flavor that can be achieved with spices, albeit without the cheesy goodness.

Try adding a combination of the following spices to your recipe instead of nutritional yeast:

• Garlic
• Paprika, or smoked paprika
• Cumin
• smoked salt
• Dried oregano, basil, or cilantro (brighter, herbaceous flavors)

Combining the spices with a spread or sauce will help bring back some of the cheesy flavor by adding richness.

If your recipe calls for soaked and pureed cashews, mashed chickpeas, pureed cauliflower, or any other velvety, buttery ingredient, spices will work well as a substitute for nutritional yeast.

9. Parmesan

If you’re not vegan or sensitive to dairy, you can substitute Parmesan cheese for nutritional yeast in almost any recipe, both cooked and fresh.

The flavor and texture are similar and will act almost identically when cooked. The main difference is that Parmesan has a spicy kick, while nutritional yeast has an earthier flavor.

Use the same amount of Parmesan as nutritional yeast, but make sure it’s grated to get the right texture and consistency.

The main difference between Parmesan and nutritional yeast is the nutritional value.

Parmesan has none of the benefits of nutritional yeast in terms of vitamins or minerals, although it is a good source of protein. Instead, it has more calcium and fat.

Nutritional Yeast - Nutritional Substitutes

If you need to supplement the nutritional value of nutritional yeast, it’s a good idea to first discuss your intake needs and supplementation options with your healthcare professional.

There are both dietary supplements and prescription drugs.

Although there are many vitamins and minerals in nutritional yeast, the most common reasons it is consumed as a type of dietary supplement is to add protein and/or vitamin B12.

vegan protein

The amount of protein found in nutritional yeast is almost unbelievable. Luckily, protein is in almost all foods to some degree, so if you eat a varied diet, you can increase your protein intake at each meal.

However, nutritional yeast is considered a complete protein, which is less common in the plant world. The most common vegan complete proteins are

• Quinoa
• buckwheat
• Soy and soy products like edamame, tofu, seitan, and tempeh
• chia seeds

You can also combine certain foods to get all the amino acids you need in several meals, which is easier than you think.

Hummus and pita bread, peanut butter sandwiches, and rice and beans will each give you all the amino acids your body needs to thrive.

Some sources are more abundant than others, and if you’re specifically looking for protein-rich plant foods, consider adding some of the following to your daily diet (in addition to those listed above):

• Lentils, chickpeas, edamame and legumes
• Ancient grains like spelt, amaranth, and teff
• Seeds and nuts, such as hemp, flax, sesame, almonds, walnuts, and cashews
• Oatmeal
• Rice, especially wild rice
• tofu or tempeh

B-12 vegan

Vitamin B-12 is naturally present in many animal products, including meat, fish, poultry, eggs, and dairy, but is rarely found in plant foods.

In addition to supplements, many vegan food products are fortified with B-12. Because it is such a vital nutrient, it is often listed as a feature or at least declared in nutrition facts.

If you want to substitute vitamin B-12 from nutritional yeast, look into products like veggie hot dogs and other meat alternatives, as well as plant-based milk or cheeses.

If you avoid nutritional yeast entirely due to an allergy, keep in mind that many of these foods get their B12 from nutritional yeast, so this may not be an option for you.

Related questions

Is nutritional yeast gluten free?

Yes, nutritional yeast is naturally gluten-free. However, if you are severely allergic or sensitive to gluten, you will need to ensure that it has been processed and packaged in a certified gluten-free facility.

With any packaged food, there is always the potential for cross contamination if it is handled in a space that also handles wheat. Most certified manufacturers put a mark on all of their packaging to confirm the safety of the product.

Does nutritional yeast feed candida?

Candida is a fungal infection caused by yeast, so it’s no wonder you’d be concerned about eating any yeast. Luckily, there’s no need to worry about nutritional yeast making your candida worse.

The species of yeast that causes candida is entirely different from nutritional yeast and cannot cause or feed the fungus. Also, the nutritional yeast has been deactivated, so it cannot grow in your system in any way.

Is nutritional yeast the same as nutritional yeast seasoning?

Yes, nutritional yeast, nutritional yeast seasoning, and even just yeast seasoning refer to the same thing.

In North America it is most commonly called nutritional yeast or “nooch”, although in Australia it is much more likely to be called seasoning yeast.

Brand names sometimes combine the terms to appeal to a broader audience, but they are all the same, simple yeast ingredient, unless there are other spices, herbs, or additives listed on the ingredient label.