Mixing in some nutritional yeast makes it especially good. With its high calcium content, tofu is a great match for nutritional yeast. Tofu actually has about twice as much calcium per grams as milk and it doesn't turn around and leach that calcium from your bones. It's quite popular to sprinkle nutritional yeast on popcorn. It makes for a tasty and somewhat more nutritious snack. This is another simple dish but one I absolutely love. I used to eat this all the time for lunch.
Mixed with a bit of tahini it's especially good and provides that extra calcium kick that "Healing with Whole Foods " recommended. On the other hand, "Healing with Whole Foods" isn't super fond of tahini.
Sprinkling some nutritional yeast on top of your favorite salad as an extra condiment is another option. This isn't my favorite way to eat it, as it doesn't seem to bring out the taste of the nutritional yeast much unless you make the salad quite powdery, but I do like it for a soft condiment once in awhile.
Kale is packed with calcium. It has more calcium per grams than milk and, again, kale doesn't turn around and leach calcium from your body. Pierogi "dumplings" is perhaps the most popular Polish dish. It's not common here to eat nutritional yeast in this way, and I've never seen anyone else other than my wife put it on pierogi, but we absolutely love the combo, especially with pierogi ruskie.
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Drizzle it on salads and rice bowls, use it as a marinade for meat and tofu, or try it as a sauce for dipping chips and veggies. A lot of surprising ingredients—like soaked cashews, grated potatoes, and, of course, nutritional yeast—come together to make this vegan queso a creamy, dreamy reality. As far as vegan bacon substitutes go, the crispy, liquid smoke-infused coconut in this potato salad recipe is pretty darn close to the real thing.
This vegan version of everyone's favorite casserole swaps chicken for chickpeas to keep the protein count high and the flavor on point. No broccoli? Feel free to use any vegetable that's in your crisper drawer instead! Cacio e pepe may seem like one of those things that's totally off limits to vegans because it's mostly cheese, but this dairy-free version proves that it doesn't have to be.
Though nutritional yeast is normally reserved for savory dishes, it can also be used to make vegan re-creations of sweeter recipes like this French toast. Adding a little bit to the almond milk mixture adds an eggy flavor.
Nutritional yeast may be a vegan favorite but it definitely doesn't have to be restricted to meatless cooking. For example, the bright yellow ingredient tastes awesome in these veggie-packed fritters. If you're trying to avoid dairy, recipe author Marisa Moore recommends swapping the Parmesan in this seafood pasta for a bit of nutritional yeast to create a similarly savory flavor. You're just one pot and one can of pumpkin away from this creamy pasta recipe.
Coconut milk and nutritional yeast make a delightfully creamy sauce. Stuffed with a mix of lentils, quinoa, roasted veggies, and nutritional yeast, you'd never guess that there's no meat in these stuffed peppers on taste alone.
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What is nutritional yeast? What are nutritional yeast benefits? How to use nutritional yeast When it comes to subbing in for cheese , nooch may not be identical but it can really do the trick—especially when used in combination with other ingredients that add creaminess like cashew cream , tang like lemon juice , or bite like garlic to better imitate the flavor profile of your fave cheeses.
Jeanine Donofrio via Love and Lemons. Dana Shultz via Minimalist Baker. Andrea Bemis via Dishing Up the Dirt. Ali Ebright via Gimme Some Oven. Rachel Connors via Bakerita. Jessica Merchant via How Sweet Eats. Lindsay Cotter via Cotter Crunch. Olivia Ribas via Primavera Kitchen. Ashley Melillo via Blissful Basil. Michelle Blackwood via Healthier Steps. Melissa Huggins via Vegan Huggs. Monique Volz via Ambitious Kitchen. Alex Lau via Bon Appetit.
Alex Overhiser via A Couple Cooks. Becca Pusey via Easy Cheesy Vegetarian. However, unfortified varieties still contain a moderate amount of B vitamins, which form naturally as the yeast grows. Exact nutritional values vary between brands, so always read labels to find the variety that meets your needs. If you are using nutritional yeast to add extra vitamins and minerals to your diet, look for fortified varieties with higher amounts of added nutrients.
If you are using nutritional yeast simply for its flavor, you may be less concerned about whether it is fortified or not. Vitamin B12 is needed for a healthy nervous system, DNA production, energy metabolism and the creation of red blood cells 5 , 6. Vitamin B12 is only found naturally in animal products, so vegans must supplement their diet to avoid becoming deficient 7 , 8. Consuming nutritional yeast can be an effective way to prevent vitamin B12 deficiency while on a vegan diet.
One study including 49 vegans found that consuming 1 tablespoon of fortified nutritional yeast daily restored vitamin B12 levels in those who were deficient 9. In this study, the nutritional yeast contained 5 mcg of vitamin B12 per tablespoon, which is slightly more than double the daily recommended amount for adults. Vegans should look for fortified varieties of nutritional yeast to ensure that adequate amounts of B12 are in the product.
Antioxidants from the diet help fight this damage by binding to free radicals, ultimately disarming them. Nutritional yeast contains the powerful antioxidants glutathione and selenomethionine 10 , These particular antioxidants protect your cells from damage caused by free radicals and heavy metals and help your body eliminate environmental toxins 12 , Consuming antioxidant-rich foods, such as nutritional yeast, fruits, vegetables and whole grains, can help boost antioxidant levels and defend against chronic diseases, including heart disease, cancer and macular degeneration 14 , Studies show that adding alpha-mannan and beta-glucan to animal feed can reduce the frequency of infections from pathogenic bacteria like E.
Beta-glucan and alpha-mannan help protect against infection in several ways 16 :. While animal studies are promising, further research is needed to determine whether alpha-mannan and beta-glucan have these effects in humans. The beta-glucan found in nutritional yeast may also lower cholesterol.
Another study found that mice fed beta-glucan from yeast had significantly lower cholesterol levels after only 10 days Beta-glucan is also found in other foods, such as oats and seaweed Extensive research shows that the beta-glucan from oats can significantly lower cholesterol levels 21 , 22 , 23 , 24 , Although the chemical structure of beta-glucan in oats is slightly different than the structure of beta-glucan in yeast, data suggests that they have similar cholesterol-lowering effects However, no study to date has investigated whether consuming nutritional yeast in its whole form has the same effects.
Further research is needed. Nutritional yeast should be stored in a cool, dark place to preserve its vitamins. It should also be kept tightly sealed to keep moisture out. It would require relatively large amounts of nutritional yeast to exceed the tolerable upper intake levels UL for the various vitamins and minerals it contains.
Specifics vary between brands, so always read labels to be sure. While nutritional yeast is safe to consume for most people, anyone who is allergic to yeast should not consume it 27 , Those who have trouble metabolizing folic acid synthetic vitamin B9 should read labels carefully and may want to choose unfortified nutritional yeast whenever possible.
Nutritional yeast is a highly nutritious vegan food product with various potential health benefits.
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