If you’ve never heard of or tried nutritional yeast, don’t be turned off by it’s funky name. It’s simply an inactive yeast that adds flavor to any dish, and is a great source of B-vitamins (particularly B-12 which vegans need), folic acid, selenium, zinc and protein. Not all brands all fortified with B-12 but most are, such as Now Foods.

Nutritional values for nutritional yeast vary from one manufacturer to another. On average, 2 tablespoons provides:

• 4 g of fiber
  
• 9 g of protein (a complete protein, providing all 9 amino acids the human body cannot produce)

Nutritional yeast recipes:

• The Best 3-Ingredient EVERYTHING Sauce
• Rice Paper Bacon Strips
• Broccoli, Kale & Rice Casserole
• Portobello Pizza with Basil Cheese
• Cauliflower, Broccoli, Sweet Potato & Turmeric Casserole
• Italian Roasted Veggie Bake with Vegan Parmesan

3) Seeds – Hemp, Chia, Flax, Pumpkin, Sunflower, Sesame

Seeds are not only a great source of protein, fiber and Vitamin E, but also add yummy flavors and crunch to whatever you’re eating. Perfect on top of salads, pasta, veggies, yogurt, oatmeal – you name it! Seed butters like sunflower seed butter and tahini are also super tasty and versatile to make dressings, sauces, desserts, or spread on toast or rice cakes.

I recommend raw seeds and ideally organic.

Amount of protein per 1 ounce / 28.4 grams / approximately 3 Tablespoons:

• Sunflower + pumpkin seeds = 9 g
• Chia seeds = 4.7 g
• Flax seeds = 4 g
• Hemp seeds = 10 g
• Sesame seeds = 4.8 g
• Tahini = 5.2 g (per 2 Tablespoon serving)

You can see how incorporating seeds into your daily meals can really add up to support your protein needs!

Seed Recipes:

• Grain Free Multiseed Crackers (chia, flax, sunflower, pumpkin sesame)
• Hearty 5 Seed Bread (flax, chia + more seeds of your choice)
• Best Ever Tahini Garlic Sauce (sesame/tahini paste)
• Smoky Summer Salad with Coconut Bacon (hemp)
• Autumn Apple & Pomegranate Chia Pudding Slice (chia)
• Tahini Energy Balls – Sugar Free (sesame/tahini, sunflower, flax, chia)
• Warm 5 Minute Vanilla Flaxseed Cereal (flax)

4) Tamari (or Coconut Aminos)

Tamari is a gluten free soy sauce, and is one of my favorite flavors that I use regularly. To me it’s richer, thicker, less salty and more balanced than regular soy sauce (though still pretty high in sodium so I usually buy a low sodium brand). Tamari is fermented and contributes a savory, umami flavor to any dish! I always buy organic since soy is a highly GMO crop.

If you can’t eat soy, coconut aminos is a great option. It’s made from raw, coconut tree sap and sun-dried sea salt, then naturally aged. It has a dark, rich flavor with a faint sweet aftertaste, and is usually lower in sodium (so you may need to add a pinch of salt to any recipe calling for Tamari if you’re subbing Coonut Aminos). Coconut Aminos also contain a higher level of 17 amino acids, which may contribute to heart health, digestive health, and mood stabilization.

Tamari or Coconut Aminos recipes:

• Asian Baked Garlic Tofu
• Tomato Walnut Paté
• Rice Paper Bacon Strips
• Smoky Summer Salad with Coconut Bacon
• Sautéed Sesame Mushrooms & Onions
• Best Ever Tahini Garlic Sauce
• Easy Vegan Tofu Lettuce Wraps
• Eggplant ‘BLT’ Sandwiches

5) Nuts and Nut Butters

Nuts are a key part of a plant-based diet (and yet – if you have a nut allergy, don’t fret – there are always work arounds!). While each type of nut is different, on the whole this food group is a great source of antioxidants, healthy fats, fiber, protein and vitamins. Nuts have even been linked to greater longevity, reduced mortality risks and better cardiovascular health – woohoo! (Source)

Nut butters – peanut butter, almond butter, cashew butter, hazelnut butter, etc. – are, to me, one the most delicious things in my pantry. While perfect as a spread with breakfast, lunch or a snack, I also use them frequently in sauces, baking and other recipes.

I recommend raw seeds and ideally organic.

Amount of protein per 1 ounce / 28.4 grams / approximately 3 Tablespoons:

• almonds = 6 g
• pistachios = 6 g
• macadamias = 2.2 g
• walnuts = 4.3 g
• brazils = 4.1 g
• cashews = 5 g
• pecans = 2.6 g
• peanuts = 7 g
• pine nuts = 3.9 g
• hazelnuts = 4.2 g
• peanut butter = 8 g (2 Tablespoon serving)
• almond butter = 6.8 g (2 Tablespoon serving)

Nut & nut butter recipes:

• Healthy High Protein Grain Free Granola (Sugar Free!) (almonds, pecans, walnuts)
• Flourless Sunflower Butter Brownies (sunflower seed butter)
• Quick & Easy Cashew Basil Cheese (cashews)
• Raw Carrot & Brazil Nut Soup (brazil nuts)
• Healthy High Protein Banana Nut Bread (One Bowl!) (mixed nuts)
• Vegan Parmesan Cheese (cashews or almonds)
• Healthy Chocolate Orange Oatmeal Cookies (No Bake!) (peanut butter + mixed nuts)
• Sweet Potato Toasts (nut butter)
• Pumpkin Cranberry Crumb Mini Muffins (pecans)
• Simple Spring Rolls + Ginger Almond Sauce (almond butter)
• 5 Ingredient Sugar Free Cinnamon Protein Bars (almond or peanut butter)
• Tahini Energy Balls (mixed nuts)

6) Coconut Milk (Canned)

Canned coconut milk is a more versatile ingredient than meets the eye. It’s rich, thick and creamy consistency lends itself perfectly to curries, stews, baked goods, puddings, savory side dishes and even homemade coconut whipped cream! Boxed coconut milk is usually not as thick and almost always has preservatives/additives.

Make sure you check the label for 1) a BPA free can and 2) additive free – just water and coconut as the ingredients if possible. I prefer using the regular, whole coconut milk vs. the light for it’s richness.

Coconut milk recipes:

• Chocolate Beet Brownie Cakes with Coconut Cream
• Thai Red Curry Vegetable Soup
• Mashed Red Potatoes & Kale + Mushroom Gravy
• Pumpkin Chocolate Chip Muffin Top Cookies + Coconut Frosting
• Autumn Apple & Pomegranate Chia Pudding Slice

7) Whole Grains

I’m cheating again and listing a huge variety under this one big category of whole grains. While each grain is different, overall whole grains are full of nutrients, including fiber, protein, B vitamins and antioxidants. All of these grains can be cooked plain with water or vegetable broth and then seasoned, or used more creatively in casseroles, porridge, pancakes and other sweet dishes.

Amount of protein per 1 cooked cup:

• brown rice = 5 g
• wild rice = 7 g
• quinoa = 8 g
• oats* / oatmeal = 6 g
• buckwheat = 23 g (no – that’s not a typo!)
• millet = 22 g
• amaranth = 9 g
• Pasta – brown rice, quinoa, buckwheat (check for 100% whole grain) = protein varies depending on grain

*Oats are inherently gluten-free, but are frequently contaminated with wheat during growing or processing – so be sure to check the label to verify gluten free.

Whole grain recipes:

• Broccoli, Kale & Rice Casserole (brown rice)
• S’mores Oatmeal Cookie Skillet Cake (oats)
• Healthy High Protein Banana Nut Bread (One Bowl!) (millet flour + oats)
• Italian Roasted Veggie Bake with Vegan Parmesan (your choice of grain on the side)
• Spicy Bean Balls with Zucchini Pasta (substitute a whole grain pasta for zucchini noodles)
• Healthy Chocolate Orange Oatmeal Cookies (No Bake!) (oats)

8) Protein Powder

Protein powder is a perfect pantry staple because it’s an easy way to supplement our protein needs, especially if you’re exercising and living an active life and need additional protein to meet your daily needs. Throw it in a smoothie, mix into yogurt, experiment with adding it to homemade breads or baked goods, or simply shake it with some plant-based milk. There are a variety of flavors too from plain to chocolate to chai to vanilla, so you’ll never get bored!

Each brand and type of protein powder is different regarding ingredients and servings of protein and other nutrients.  Different types of protein powders include:

• pea
• hemp
• soy
• brown rice
• mixes using ingredients such as sprouts, grains and beans like quinoa, millet, buckwheat, chickpeas, lentils, bean sprouts, flaxseeds; mixes typically provide a nice profile of vitamins, probiotics, fiber and/or digestive enzymes

Protein powder recipes:

• Simple Everyday Protein Smoothie
• Healthy High Protein Banana Nut Bread (One Bowl!)

9) Vegetable Broth

Vegetable broth is a key ingredient in making soups, stews and other savory dishes. It can also be used instead of water to steam or lightly saute vegetables, to infuse extra flavor. Same goes for using it to cook whole grains like rice, quinoa and buckwheat – simply replace it for water in the cooking process and even add a squeeze of lemon or lime to the broth, depending what flavor you’re going for.

Vegetable broth recipes:

• Simple Asparagus & Pea Soup (Oil Free + Paleo)
• Red Lentil Stew
• Shepherd’s Pie Savory Mini Cakes
• Italian Roasted Veggie Bake with Vegan Parmesan
• Thai Red Curry Vegetable Soup
• Spicy Apple, Almond, Kale & Chickpea Stew

10) Non Dairy Milks

While some brands needs to stay refrigerated, other brands of nondairy milk have a pantry shelf life (prior to opening of course, once opened you need to refrigerate), which is super convenient so that you can always have a backup on hand and never run out of milk! Plant-based milks can be used for so many things, from pouring over cereal or granola, using as coffee creamer, in smoothies, sauces, cheeses, desserts or simply enjoying a glass (maybe with a cookie..?!).

Each type (almond, hemp, flax, hazelnut, rice, soy, oat) tastes different and there are a variety of flavors on top of that, from completely plain and unsweetened to chocolate and vanilla – so experiment and see what you like! I almost always go for a completely plain and unsweetened flavor (I know, boring!) and like mixing up which base I buy (almond, hemp, flax). Sometimes I even make my own!

Non dairy milk recipes:

• Chocolate Peanut Butter Pudding with Coconut Bacon
• Cauliflower, Broccoli & Sweet Potato Turmeric Casserole
• Spicy Almond Cheese Spread
• Quick & Easy Cashew Basil Cheese
• Ginger Almond Sauce
• Hearty 5 Seed Bread
• Healthy Chocolate Orange Oatmeal Cookies (No Bake!)

Did you enjoy this post? I’d love to know if you found this helpful or have any questions in the comments below!

This post contains affiliate links. If you make a purchase on Amazon after clicking one of my links, your costs stay the same but I receive a small commission to help support Vegan Chickpea. Thank you for your support!

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