Nutritional Yeast Guide Plus 10 Vegan Recipes (2024)

FAQs

How do vegans use nutritional yeast? ›

A source of complete protein, you can use nutritional yeast to thicken and flavor soups and stews, sprinkle it onto crunchy snacks and so much more. For those following a vegan diet, it's a good source of cheese flavor when making pastas or anything where you'd want cheese.

Nutritional yeast is a beloved flavor booster among plant-based eaters. Also known as "nooch," this gold-hued dust has a rich, fermented, "cheesy" flavor, that, when blended with ingredients such as nuts, beans, and cooked starchy vegetables, perfectly mimics a creamy, cheese sauce.

"Nutritional yeast is a vegan diet staple because it's loaded with B12, a nutrient that's hard to get enough of without animal products,” registered dietitian Miranda Galati tells USA TODAY.

People can add it as a savory seasoning to a variety of dishes, including pasta, vegetables, and salads. Some ways to use nutritional yeast include: sprinkling it on popcorn instead of butter or salt. mixing it into risotto instead of Parmesan cheese.

Too much nutritional yeast added too quickly to one's diet can cause problems with digestion, such as abdominal cramps and diarrhea. A high-fiber diet is good for digestive health.

People with a sensitivity to yeast products should not consume nutritional yeast. Nutritional yeast may also worsen symptoms in people with inflammatory bowel diseases like Crohn's disease. Nutritional yeast is an excellent source of fiber. A two tablespoon serving contains about 20% of your daily intake.

You do not need to refrigerate nutritional yeast, so you may see it stored in bulk bins in health food stores or grocery stores. It has a shelf life of about two years when stored correctly; keep nutritional yeast in a jar on the countertop or in a cool, dark place like a pantry.

Nutritional yeast, which is typically sold in powder or flake form, is often a diet staple for vegans “because it's loaded with B12, a nutrient that's hard to get enough of without animal products,” registered dietitian Miranda Galati tells USA TODAY.

Scrambled Eggs

Nutritional yeast is all you need to add a savoury (and healthy) kick to this go-to breakfast. Just whisk in 1 Tbsp with two eggs, 1/4 tsp salt and 1 Tbsp of milk (dairy or plant-based). Cook slowly in a non-stick pan over medium heat.

It is low in calories, fat-free, sugar-free, and gluten-free. Some benefits include its anti-inflammatory, antimicrobial, and antibacterial properties, an improved immune system, management of blood sugar, and improvements in heart health.

Is there a vegan substitute for nutritional yeast? ›

Coconut Aminos or Liquid Aminos

If you are looking for a nutritional yeast substitute that is both vegan and yeast-free, coconut aminos are a great option. This is a liquid ingredient that has a sweeter taste than nooch, but it still has the salty, umami kick you might be looking for.

This was one of the most interesting discoveries I found while researching nutritional yeast. Prebiotics (beta-glucans and mannan-oligosaccharides) and cell wall components from Saccharomyces cerevisiae (the yeast used to cultivate nutritional yeast) have been found to support the gut microbiome.

It's safe to use nutritional yeast in moderation, typically up to several tablespoons (10–30 grams) per day. 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.

With every tablespoon of nutritional yeast, you give a nutritional boost to your diet. And yes, all these nutrients, vitamins, and minerals, as well as aroma and flavor resist heating.

An excellent source of B vitamins, Bob's Red Mill's Nutritional Yeast has also been fortified with B12, making it a popular supplement for vegetarian and vegan diets.

It's often described as "cheesy." Indeed, it's used in vegan "cheese" sauces frequently. But nutritional yeast is dairy-free, so it's OK for vegans as well as anyone with a dairy allergy.

Nutritional yeast, which is typically sold in powder or flake form, is often a diet staple for vegans “because it's loaded with B12, a nutrient that's hard to get enough of without animal products,” registered dietitian Miranda Galati tells USA TODAY.