Top 10 Nutritional Yeast Substitutes for Vegan Cooking

Nutritional yeast has become a staple for many health enthusiasts, especially within the vegan and vegetarian communities. Its distinctive cheesy flavor, combined with a rich source of B vitamins and protein, makes it a go-to ingredient for adding that satisfying umami flavor to countless dishes. But what happens when you run out of it, or worse, can’t find it in stores?

Whether you’re looking for a temporary stand-in or a new favorite flavoring, I’ve gathered a list of the Top 10 Nutritional Yeast Substitutes to keep your dishes savory, rich, and healthy. From cheesy, nutty flavors to unique umami-rich ingredients, each option is tailored to meet different flavor profiles, dietary needs, and recipe types.

nutritional yeast

What is Nutritional Yeast?

Before diving into the substitutes, let’s clarify what nutritional yeast is and why it’s beloved in plant-based cooking. Nutritional yeast is a deactivated form of Saccharomyces cerevisiae yeast. This ingredient, often referred to as “nooch” in vegan circles, has a nutty, cheesy taste that mimics the savory depth of cheese, without dairy. It’s packed with B vitamins (often fortified with B12), protein, fiber, and trace minerals—making it a fantastic nutritional boost to various recipes.

But if nutritional yeast is unavailable or doesn’t suit your diet, here’s a look at our handpicked substitutes, each with its unique qualities.

Top 10 Substitutes For Nutritional Yeast

1. Brewer’s Yeast

Brewer’s yeast, also derived from Saccharomyces cerevisiae, is commonly used in brewing beer. Though it’s not identical to nutritional yeast, it’s one of the best alternatives for achieving that same savory, umami flavor.

  • Nutritional Benefits: Brewer’s yeast is high in B vitamins, protein, and essential minerals like chromium, which can help regulate blood sugar. It also contains selenium and potassium, supporting immune and heart health.

  • Flavor & Texture: Brewer’s yeast has a strong, bitter flavor profile with a slight savory quality. While it’s more intense than nutritional yeast, the flavor can be balanced in dishes with other seasonings.

  • How to Use: Add in small amounts to soups, stews, sauces, and savory bakes. Use around half the quantity of nutritional yeast a recipe calls for and adjust to taste, particularly in recipes that can handle a richer, heartier flavor.

Brewer’s Yeast

2. Miso Paste

Miso paste is a fermented paste typically made from soybeans and grains. Its umami-rich flavor brings a deep, savory quality to dishes and is an excellent substitute for nutritional yeast, especially in sauces and soups.

  • Nutritional Benefits: Miso is packed with probiotics, enzymes, and minerals like manganese and zinc, which can improve gut health, digestion, and immunity. It also contains protein and a small amount of vitamin B12.
  • Flavor & Texture: Miso offers a unique blend of umami, saltiness, and slight sweetness, especially white miso, which is milder and less intense than darker varieties like red miso.
  • How to Use: Add miso to soups, sauces, and salad dressings. Dissolve it in water or broth first to create a smoother consistency, and start with a small amount to gauge the flavor impact. A tablespoon can often replace two tablespoons of nutritional yeast.
Miso Paste

3. Yeast Extracts (Marmite and Vegemite)

Yeast extracts, such as Marmite or Vegemite, are popular in British and Australian cuisines and deliver a concentrated, savory flavor. They’re made from brewers’ yeast and bring a significant umami kick to recipes.

  • Nutritional Benefits: Yeast extracts are dense in B vitamins and protein, with some brands including added vitamin B12, making them valuable for vegetarians and vegans.
  • Flavor & Texture: Intense, salty, and slightly bitter, yeast extracts should be used sparingly due to their concentrated taste. They offer a very similar umami flavor to nutritional yeast, but stronger.
  • How to Use: These work well in broths, stews, or as a spread. Start with a small amount (about half a teaspoon) and adjust as needed. Blending with other flavors can help temper the intensity if you find it too strong.
Yeast Extracts

4. Soy Sauce or Tamari

Soy sauce and tamari (a gluten-free alternative) are common pantry staples that can mimic nutritional yeast’s umami flavor. They’re perfect for adding depth to a dish without the need for actual yeast.

  • Nutritional Benefits: While not high in B vitamins like nutritional yeast, soy sauce and tamari contain antioxidants, manganese, and small amounts of other minerals.
  • Flavor & Texture: These sauces provide a salty, savory flavor with a slight sweetness. Tamari is less salty and slightly richer in flavor, making it a versatile substitute.
  • How to Use: Use a teaspoon or two in recipes like soups, stews, and dressings where nutritional yeast would normally add umami. Dilute with water if needed to balance saltiness and blend flavors.
Soy sauce and soy bean on wooden table.

5. Parmesan Cheese (or Vegan Parmesan)

Parmesan cheese can serve as a good substitute for nutritional yeast due to its savory, umami-rich taste. For those avoiding dairy, vegan parmesan made from nuts and nutritional yeast alternatives works well, too.

  • Nutritional Benefits: Parmesan cheese is rich in protein, calcium, and phosphorus, supporting bone health. Vegan parmesan offers healthy fats, fiber, and vitamins from nuts and seeds.
  • Flavor & Texture: Adds a cheesy, nutty flavor that’s perfect for pasta, sauces, and savory dishes. Vegan parmesan often combines nuts, seeds, and salt to achieve a similar flavor.
  • How to Use: Substitute in a 1:1 ratio in recipes where nutritional yeast is called for. Sprinkle over pasta, salads, or use in sauces for a rich flavor boost.
Healthy meal pasta with Parmesan cheese

6. Chickpea Flour

Chickpea flour, or gram flour, can add a nutty, earthy taste similar to nutritional yeast when lightly toasted. It’s an unusual but effective substitute, especially for thickening sauces or adding body to recipes.

  • Nutritional Benefits: Chickpea flour is high in protein, fiber, and minerals like iron and magnesium, making it a nutrient-dense addition.
  • Flavor & Texture: Offers a subtle nutty flavor with a hint of earthiness. Toasting enhances its savoriness and makes it a more convincing substitute.
  • How to Use: Lightly toast the flour in a pan, then add to sauces, soups, or savory recipes as a thickener. Substitute one tablespoon of nutritional yeast with one tablespoon of toasted chickpea flour.
chickpea flour

7. Coconut Aminos

Coconut aminos is a soy-free, slightly sweeter alternative to soy sauce. It provides a mild umami flavor without overwhelming saltiness, making it ideal for those needing a low-sodium substitute.

  • Nutritional Benefits: Coconut aminos contain potassium and a variety of amino acids, which support muscle and nerve function.
  • Flavor & Texture: Slightly sweet, tangy, and savory, coconut aminos bring a mild umami flavor, ideal for enhancing dishes without dominating them.
  • How to Use: Use as a seasoning in stir-fries, sauces, and marinades. Start with a teaspoon or so and adjust to taste, especially in recipes needing a hint of sweetness.
coconut aminos

8. Cashew Powder

Ground cashews create a creamy, slightly sweet, and nutty powder that can replicate the flavor of nutritional yeast, especially when combined with a pinch of salt or garlic powder.

  • Nutritional Benefits: Cashews are rich in healthy fats, protein, magnesium, and copper, all essential for brain and heart health.
  • Flavor & Texture: Cashew powder has a smooth, creamy texture that mimics the richness of nutritional yeast, especially in sauces and spreads.
  • How to Use: Add a tablespoon of cashew powder with a pinch of salt to pasta sauces, soups, or dressings for a similar depth of flavor. It’s particularly effective in vegan cheese recipes.
cashew powder

9. Smoked Paprika

Smoked paprika doesn’t replicate the nutritional profile of nutritional yeast but can mimic its smoky, umami flavor in recipes needing that savory depth.

  • Nutritional Benefits: Paprika is rich in antioxidants like beta-carotene, which supports eye health and immunity.
  • Flavor & Texture: Adds a deep, smoky flavor with a hint of sweetness, perfect for dishes needing a bit of warmth.
  • How to Use: Use as a seasoning in soups, stews, or sprinkle over vegetables and grains. A little goes a long way, so use sparingly.
Red chili pepper and paprika

10. Sunflower Seeds

Sunflower seeds, when ground, provide a nutty flavor that’s somewhat similar to nutritional yeast. They’re ideal for vegan dishes, adding texture and a mild flavor.

  • Nutritional Benefits: High in vitamin E, magnesium, and selenium, sunflower seeds support skin health, immune function, and more.
  • Flavor & Texture: Nutty and earthy, sunflower seeds add a mild flavor that’s less intense but can still complement many dishes.
  • How to Use: Blend a tablespoon of ground sunflower seeds with a pinch of salt to mimic nutritional yeast in sauces, dressings, or vegan cheeses.
Black sunflower seeds

Choosing the Right Substitute Based on Your Needs

When it comes to finding the ideal nutritional yeast substitute, your choice depends on a few factors, including flavor preferences, dietary restrictions, and nutritional goals. Here’s a breakdown to help you choose the substitute that best fits your specific needs:

  1. Flavor Match:
    • If you’re looking for a savory, umami flavor similar to nutritional yeast, brewer’s yeast or miso paste may be ideal. Brewer’s yeast offers a robust flavor profile, while miso paste adds a subtler, umami-rich taste.
    • For those who enjoy a mild cheesy taste, Parmesan cheese (or a vegan Parmesan) is an excellent choice. Vegan Parmesan made from ground nuts like cashews or almonds, nutritional yeast, and garlic powder provides a similar flavor without the dairy.
    • For those needing a more adaptable and neutral substitute, cashew powder or sunflower seeds offer a creamy and nutty flavor that compliments various dishes without overpowering other ingredients.
  2. Dietary Considerations:
    • Vegan & Gluten-Free: If you’re following a vegan or gluten-free diet, options like coconut aminos, ground cashews, sunflower seeds, and miso paste are safe choices. Each of these offers unique nutritional benefits and adds depth to recipes without animal products or gluten.
    • Low-Sodium or Low-Sugar Needs: Coconut aminos offer a slightly lower sodium profile than soy sauce or tamari, and it brings a mild sweetness that can replace both salt and sugar in recipes. Ground seeds like sunflower seeds also keep sodium low while adding nutrients.
    • Probiotic Boost: If gut health is a priority, miso paste offers a range of live probiotics, which can aid in digestion and support a healthy gut microbiome. Probiotics are beneficial for those looking to support their gut health while enjoying a flavorful nutritional yeast alternative.
  3. Nutritional Profile:
    • High in B Vitamins: If you’re seeking substitutes specifically for their B vitamin content, brewer’s yeast and yeast extracts (like Marmite or Vegemite) are rich sources, often containing B1, B2, and B12. These nutrients are essential for energy production and overall well-being.
    • Protein Content: For those seeking a protein boost, soy sauce/tamari, cashew powder, and sunflower seeds are excellent options. While they don’t contain as much protein as nutritional yeast, they do provide enough to complement a balanced diet.

By considering these factors, you can confidently select the right substitute that fits both your culinary needs and dietary preferences.

Recipes and Usage Tips

Recipes and Usage Tips

Each substitute offers unique qualities that can enhance a variety of dishes. Here are some usage tips and recipe ideas to help you maximize the flavors and benefits of your chosen nutritional yeast alternative:

  1. Creamy Pasta Sauce:
    • Brewer’s Yeast: Combine a small amount of brewer’s yeast with a vegan or dairy-based creamy sauce. Add garlic, onion powder, and salt to balance out the yeast’s intense flavor.
    • Cashew Powder: Blend cashew powder with vegetable broth, lemon juice, and salt for a dairy-free, creamy sauce that adds richness without overpowering flavors. Cashew-based sauces are also excellent for vegan mac and cheese recipes.
  2. Salad Dressings:
    • Miso Paste: Whisk together miso paste with olive oil, lemon juice, and a splash of coconut aminos or tamari. This dressing brings a savory, umami-rich note to salads, grain bowls, and roasted vegetables.
    • Yeast Extract: Add a small dab of Marmite or Vegemite to vinaigrettes to add depth and saltiness. Its intense flavor enhances greens, tomatoes, and root vegetables.
  3. Savory Snacks:
    • Smoked Paprika: Sprinkle smoked paprika over popcorn or roasted chickpeas for a smoky, cheesy flavor. It’s ideal for adding a hint of warmth and flavor to savory snacks without overwhelming the taste.
    • Sunflower Seeds: Toast and grind sunflower seeds with salt, garlic powder, and a touch of smoked paprika. This creates a nutrient-dense, savory topping for popcorn, pasta, or rice.
  4. Soups and Stews:
    • Soy Sauce or Tamari: Add a few drops of soy sauce or tamari to vegetable broths, ramen, or miso soups to deepen the flavor. If you’re aiming for a low-sodium option, start with a teaspoon and adjust to taste.
    • Chickpea Flour: Toast chickpea flour and whisk it into soups or stews as a thickener with a nutty undertone. Chickpea flour is perfect for vegetable stews, curries, or creamy bisques where thickness is desired.
  5. Vegan Cheese Blends:
    • Cashew Powder and Garlic Powder: Blend cashew powder with garlic powder, a pinch of salt, and onion powder for a vegan cheese seasoning. This blend can be sprinkled on pizzas, pasta, and even salads to add a rich, cheesy flavor.
    • Vegan Parmesan: Mix ground nuts (like cashews or almonds) with a small amount of brewer’s yeast, garlic powder, and salt for a vegan Parmesan alternative. This blend is ideal for topping Italian dishes like pasta and lasagna.

Experimenting with these substitutes in different recipes can help you find the perfect balance of flavor, texture, and nutritional value that works best for your tastes and diet.

While nutritional yeast is known for its distinct cheesy, umami flavor and rich nutrient profile, there are plenty of excellent substitutes that can replicate its taste and benefits. Each substitute—whether it’s the rich, umami flavors of miso paste or the creamy texture of cashew powder—offers its own set of benefits, allowing you to adapt recipes to suit both your taste preferences and dietary needs.

In choosing the right nutritional yeast alternative, consider your goals. If you’re looking to match the flavor profile, opt for yeast extracts or smoked paprika. For a similar nutritional benefit, brewer’s yeast or miso paste can provide B vitamins and even probiotics. Each substitute can bring a new and exciting twist to your favorite recipes, from vegan sauces to savory dressings and snacks.

By keeping these substitutes and tips in mind, you’ll have the flexibility to make delicious, nutrient-dense meals without sacrificing flavor or nutrition. Whether you’re vegan, gluten-free, or simply exploring new ingredients, these substitutes can help elevate your dishes and bring you closer to achieving your health goals.

Farhad Islam

Health Enthusiast

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