Discover how to use plant-based Marmite in your cooking with these easy tips and recipe ideas. Learn how to balance its bold flavor and explore its surprising health benefits!
If you’ve ever wondered how to use Marmite, you’re not alone. This iconic spread, known for its bold umami flavor, is a pantry staple in many households. It’s beloved by many, but it does have a bold taste that can be intimidating to new users. Naturally vegan and vegetarian, this plant-based ingredient can provide a savory taste to your meals. In this guide, I’ll show you creative ways to use Marmite in recipes, share Marmite cooking tips on how to balance its flavor, and highlight Marmite nutritional benefits. Whether you’re adding depth to stews, enhancing sauces, or just spreading it on toast, Marmite has more to offer than you might think.
What Is Marmite?
Marmite, the quintessential British spread, has quite a few fans around the world. Yet this sticky, dark brown paste’s strong, distinctive flavor also has quite a few critics—evident by the brand’s slogan, “Love it or hate it.” Marmite was invented in the late 19th century and has a pretty crazy history! It was discovered by German scientist Justus von Liebig, who realized that brewer’s yeast (from beer) could be concentrated and eaten. Sounds delicious, doesn’t it? Evidently, lots of people thought so, because two factories were founded in 1902 and 1907. During World War I, Marmite was given to soldiers as part of their rations, and it was also used to treat malnutrition and anemia in the early 20th century. There are a few other versions available, including Vegemite in Australia, Cenovis in Switzerland, and Vitam-R in Germany, but the European Marmite is most popular elsewhere in the world.
Marmite Nutrition Benefits
Interestingly, Marmite—like nutritional yeast—is a great source (80% DV) of vitamin B12 through its fortified yeast extract. This makes it ideal for those eating a plant-based, vegan, or vegetarian diet. It’s also naturally gluten-free. Other B vitamins that are found in Marmite include thiamin, riboflavin, niacin, and folic acid. In each 1 teaspoon (8 gram) serving, you’ll get only 22 calories, 2 grams carbs, and 0 g fat, with a boost of 3 grams of protein! Unfortunately, the spread is quite salty (340 mg sodium per serving), so be sure to consume Marmite in recommended portion sizes. A little goes a long way! Even just a hint can be enough to add some delicious flavor to your meals.
Cooking with Marmite
How do you use Marmite? Marmite is eaten as a savory spread and can be enjoyed on toast, crackers, and other baked goods, as well as casseroles and sandwiches. It has a large popular following, and has even been made into a flavor for chips and rice cakes, and as an ingredient in a UK Starbucks panini! The process for making Marmite is secret, but the ingredients include yeast extract, salt; and vegetable, spice, and celery extracts. Additionally, vitamins are added to the spread. When combined, all of these ingredients create the iconic umami, savory flavor that makes Marmite so unique and beloved by its fans.
Top 5 Ways to Use Marmite
Discover these ways to use Marmite in your cooking!
1. Spread on Toast
You can’t go wrong with the classic Marmite on toast, one of the most popular ways to enjoy it. Take a small amount and spread it thinly onto a piece of toast, along with plant-based butter or another breakfast spread. Make this English Breakfast authentic with some Marmite spread on your English muffins!
2. Smooth into Your Sandwich
Marmite adds a rich, salty flavor to your simple sandwiches, such as my BLTA, classic veggie-burger, or wrap. Try pairing Marmite with another savory sandwich filling, such as hummus or chickpea salad, or add a tiny bit to a sweeter PBJ sandwich to balance out the flavors.
3. Use as a Dip for Vegetables
Another classic use of Marmite is as a dip for fresh veggies. Slice up some fresh cucumber, carrots, and other crunchy vegetables and dress with a drizzle of Marmite, or add a touch of Marmite to other tasty dips, such as hummus, zucchini pate, eggplant dip, or artichoke dip, to serve on your veggie platter.
4. Stir into a Pasta Sauce
Looking to add a touch of umami to your next plant-based pasta dish? Stir a touch of marmite into the pasta recipe, such as Bolognese, lasagna, or mac & cheese. Celebrity chef Nigella Lawson came up with a recipe for marmite spaghetti, so go ahead and try adding some to your next pasta dish!
5. Add to Soup or Stews
One of the best ways to enjoy the complex flavors and umami of Marmite is in hearty soups and stews. You’ll gain a rich, delicious saltiness to your next broth or soup pot. Mix some into your butternut squash, vegetable, or bean soup, as well as your chili or lentil stew.
Written by Kathryn Atkinson, dietetic intern with Sharon Palmer, MSFS, RDN
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For more ideas on how to enjoy delicious vegan spreads, check out some of my all-time favorite recipes here.
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