If you’re following a vegan diet or are just trying to cut down on your milk intake, you’ve probably bought one Nutritional yeast from the grocery store’s health food store earlier, as it’s known for its cheesy flavor. If you can’t get behind the flaky texture or looking for similar cooking options, there are plenty Yeast substitute.
Knowing more about yeast can help you make an informed decision when choosing a substitute. According to Beth Warren, MS, RD., Founder of Beth Warren Nutrition and author of Secrets of a Kosher Girldoes this dairy-free yeast offer a rich source of protein. “It gives you 10 grams of protein in just two tablespoons,” she says. Even better? It’s also full of B vitamins, including B12 and folic acid. In contrast to baker’s yeast, Nutritional yeast is inactive and has a cheesy, nutty taste.
Since nutritional yeast, with its rich vitamin and mineral content, already sets the bar so high, most substitutes cannot compete on the health scale. However, each of them has its own advantages. Marisa Moore, Registered Dietitian, says Bustle when you look normally Nutritional yeast for your B12 intake“You can’t expect substitutes to get the same amount of B12.”
However, Warren notes that most of the alternatives will still be around the same umami, salty taste despite all the differences in texture and a good source of protein. Whether your cuisine is plant-based or not, here is a list of expert-approved yeast substitutes to experiment with.
1. Brewer’s yeast
This substitute is definitely the most closely related to yeast. Brewer’s yeast is also involved in alcohol brewing rich in B vitamins and protein, Says Warren. Its taste is similar to yeast, but it is even more nuttier and bitter.
“You could use it in something like a smoothie if you want a boost in vitamins and a deeper umami flavor,” suggests Warren.
2. Miso paste
When your favorite starter is Miso soupYou are lucky with this one. Similar to the salt and umami taste of nutritional yeast, Miso paste is also rich in probiotics and protein, says Warren. Since miso soy is fermented, the fermentation process gives it the salty taste common in nutritional yeast.
3. Yeast extract spread
Contrary to what you might think, yeast extract – like Vegemite and Marmite – can actually be delicious. Just ask your Australian friends. Leftover brewer’s yeast spreads, like Vegemite, are made up of a pasty texture with the same delicious, hearty, salty combo of nutritional yeast – although it is doesn’t have a lot of protein compared to other substitutes.
When it comes to an ingredient going through them Fermentation processPay special attention if you have high blood pressure or are on a low sodium diet as they tend to contain high levels of sodium. According to Warren, these ingredients are typically high in sodium as this process extracts Lactic acidwhich is a food preservative. For the same reason, fermentation also contributes to rich flavor and probiotic benefits – so it’s all about balance.
4. Chickpea flour with onion and garlic powder
When it comes to yeast substitutes, you sometimes have to get creative: that means that not all substitutes are an ingredient. Chickpea flour It doesn’t taste like nutritional yeast on its own, but Moore says combining it with different spices – like onion and garlic powder – can create something more comparable. (Pro tip: This particular blend tastes great when sprinkled over popcorn.) Plus, Chickpea flour is high in protein.
Your tip? Don’t be afraid to mix up unique combinations of ingredients to get the perfect umami taste and flaky consistency of nutritional yeast.
5. Dried mushrooms
After chopping and grinding dried mushrooms, they can get a more powdery, grainy texture comparable to yeast. The substitute gives the same umami flavor profile and delivers at the same time Key vitamins and minerals like B vitamins, antioxidants, and potassium plus some protein.
According to Moore, mushroom powders (instead of whole mushrooms) are best as a yeast substitute, but these can be hard to find in the grocery store. Buying dried mushrooms and grinding them yourself is enough.
If you’re not avoiding dairy products, Parmesan is the ideal substitute for nutritional yeast as it captures the cheese flavor, says Moore. Parmesan is one of the most high protein cheese You can get what makes it more comparable to the yeast too.
“If you’re making popcorn and you want to add a cheesy flavor to it, you can definitely go with parmesan. [which is] They’ll have this dry consistency, “she says. You can also sprinkle them over a salad or on vegetables, much like yeast would.
Beth Warren, MS, RD, registered nutritionist and author
Marisa Moore, MBA, RDN, LD, registered nutritionist