Plant-Based Whole30 Miso Brands 2023

Ready for some Plant-Based Whole30 Miso Brands? Whole30’s new Plant-Based Whole30 program allows various minimally processed forms of soy. One of the best ways to add flavor to your food is by using Miso. Miso is made from soy, which is not allowed on the original Whole30 program (rules here!), but is allowed on Whole30’s Plant-Based Program (rules here!).

What is Miso?

Miso is a savory paste made from fermented soybeans, salt and koji (a fermentation culture) cultivated from barley, rice, or seaweed. Traditionally used a seasoning in Japanese cooking, Miso adds a salty-sweet richness (sometimes called Umami) to dishes.

For most home cooks, there are 3 types of Miso- White, Yellow and Red. White Miso is light in color and the mildest in flavor (sometimes known as “sweet” miso). Yellow Miso is fermented a bit longer than White Miso and has a more concentrated flavor and is most commonly used. Red Miso has been fermented the longest and has a deep pungent flavor.

Store Miso in your refrigerator in an airtight container or in the freezer.

How do you use Miso?

Don’t fool yourself into thinking that Miso can only be used in Japanese dishes. Miso is a versatile ingredient that brings an added layer of flavor to so many dishes, regardless of the cuisine.

Miso is an excellent flavor addition to soups/stews, dressings, spreads, dips, pestos, and sauces. Mix with oil to make a glaze or marinade for vegetables. Use white miso like butter and spread on toast or add to mashed potatoes! There really is so much you can do with miso.

What to avoid when purchasing Miso?

When shopping for Miso, look for products with the minimal amount of ingredients, just soybeans, koji, and salt and that allows for natural fermentation. Avoid brands that contain preservatives, and additives such as dashi or MSG. Look for brands that are un-pasteurized and found in the refrigeration section. Pasteurization can kill the beneficial probiotics found in fermented foods. You also want to be sure there’s no gluten on the label. Specifically seeking out a certified gluten-free miso is advised if you have Celiac Disease.

Can I have rice in miso on the Plant-Based Whole30?

Yes! Here’s a quote from the Whole30 team:

Rice is often used for the fermentation and processing of certain forms of soy, such as miso and tempeh. In order to provide enough plant-based protein and include as many traditional and culturally significant foods during the Plant-Based Whole30, rice listed as an ingredient on miso and tempeh products is allowed.