Nutritional Yeast Recipes: 25 Essential Recipes for Every Meal (2024)

Nutritional Yeast Recipes: 25 Essential Recipes for Every Meal (2)I am always looking for ways to make the food I serve my twins more nutritious. That’s when I stumbled upon nutritional yeast. It can be used a variety of ways, so we curated this ultimate list ofnutritional yeast recipes.

How do we ensure our kids are eating wellwhen sometimes they just aren’t? In our article series, we’ll be introducing a number of foods that are not commonlytalked about that can enhance the food you are already making at home.

Nutritional Yeast Recipes to Pump Up the Nutrition in Your Meals

Yes! You can pump up the nutrition of your family favorite foods with little-to-no extra effort with nutritional yeast!

Nutritional yeast (sometimes called “nooch”) has many benefits and uses. It can be a cheese substitute, a salt replacement and a great gravy for any meal that requires—well, gravy. Nutritional yeast is rich in nutrients. This unknown superfood is good for cholesterol levels, helps to increaseenergy levels and a good food to wardoff anemia. Nutritional yeast is high in:

  • Protein
  • Fiber
  • Vitamin B-12
  • Folic acid

Naturally gluten free and extraordinarily universal, nutritional yeast will be your next best friend. And, with these nutritional yeast recipes, you won’t even miss that cheese!

But before we go into more details, just what is nutritional yeast and how is it different than other yeasts? Are there simple nutritional yeast recipes?

What is Nutritional Yeast?

It’s no mystery that many healthy foods come from either the earth or a plant—but for yeast, it comes from the last place you’d think. It’s a byproduct of molasses, that thick, tar-like sugar. It not only can grow off molasses, but it also can come from beet root and other similar habitats (1). It’s the same yeast that you’d use to leaven bread, except it’s been pasteurized (2).

Nutritional yeast comes in the form of flakes or powder and is normally a yellow color (2).

How to Use it

Put a dash ofnutritional yeast on your pasta, add it to your pasta sauce, make it into a gravy for dinner, or throw it into your favorite dish as a cheese substitute; nutritional yeast has many uses. Since it has a cheesy flavor, it is a favorite among vegans and health connoisseurs.

As a salt replacement on popcorn, it keeps your blood pressure down. Depending on the recipes you use, it can be added in an infinite number of ways.

So justsprinkle some nutritional yeast on top of the food you are already making. Also, check out the list of nutritional yeast recipes below for more ideas on how to use it on a daily basis.

Health Benefits

Two tablespoons of nutritional yeast is only 20 calories, making it a very low-calorie add in (2).

With such a small serving, it contains about 9 grams of protein (3). This means that by adding 2 Tablespoons to the foods you already serve your kids, you can add an extra9 grams of protein to your favoritemeals. That’s more than in 1 cup of whole milk (8g), a large egg (6g), or one oz. of beef (7g).

Not only is nutritional yeast high in protein, it is also high in vitamin B-12. This vitamin helps the preservation of the nervous system and helps stave off anemia (2). It is good source of folic acid, which means nutritional yeast is good to have during pregnancy for cell growth—it’s good for just about anyone for cell maintenance (4).

Don’t forget the fiber!Nutritional yeast provides 3 grams of fiber per serving.

Now, what does all of this mean? It means that nutritional yeast is a superfood.

So whether you’re feeling like having a , some tasty vegan lasagna or a cheesy popcorn, be sure to add some nutritional yeast to your foods. Try these nutritional yeast recipes below and be amazed by this incredible superfood!

Quinoa Mac And Cheese

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Get the recipe here for thisVegan (Quinoa) Mac And Cheese

2 Minute Vegan Parmesan Cheese

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Broccoli Breadsticks

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Get the recipe here for thisBroccoli Breadsticks

Delicious Vegan Taco Casserole

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Get the recipe here for thisDelicious Vegan Taco Casserole

Vegan Cheese

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Get the recipe here for thisVegan Cheese

Savory Pesto Quinoa Breakfast Bowls

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Get the recipe here for thisSavory Pesto Quinoa Breakfast Bowls

Cauliflower Mac And Cheeze

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Get the recipe here for thisCauliflower Mac And Cheeze

Vegan Cabbage Soup

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Get the recipe here for thisVegan Cabbage Soup

Easy Lasagna

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Get the recipe here for thisEasy Lasagna

5 Minute Quinoa Pesto Zucchini Noodles

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Get the recipe here for this5-Minute Quinoa Pesto Zucchini Noodles

Spicy Buffalo Cauliflower Popcorn

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Get the recipe here for this Spicy Buffalo Cauliflower Popcorn

Zucchini Pizza Boats

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Get the recipe here for thisZucchini Pizza Boats

Dreena’s No-fu Love Loaf

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Get the recipe here for thisDreena’s No-fu Love Loaf

Cheese, Peas And Pasta

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Get the recipe here for thisCheese, Peas And Pasta

Vegan Cheese Breadsticks

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Get the recipe here for thisVegan Cheese Breadsticks

Crispy Hash Browns

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Get the recipe here for thisCrispy Hash Browns

Cheezy Spinach And Cilantro Rice

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Crusted Tofu

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Get the recipe here for thisCrusted Tofu

Pizza Tofu

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Sweet Potato Strings

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Get the recipe here for thisSweet Potato Strings

Nooch Popcorn

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Get the recipe here for thisNooch Popcorn

Creamy Ranch Roasted Chickpeas

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Get the recipe here for thisCreamy Ranch Roasted Chickpeas

Eggplant Lasagna Roll Ups

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Roasted Butternut Squash With Kale And Almond Pecan Parmesan

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Get the recipe here for thisRoasted Butternut Squash With Kale And Almond Pecan Parmesan

Simple Vegan Omelet

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Get the recipe here for thisSimple Vegan Omelet

Healthy Cream Corn Casserole Recipe

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Get the recipe here for this Healthy Cream Corn Casserole Recipe

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Citations:
  1. Live Strong: What Are The Benefits of Nutritional Yeast Flakes
  1. Bon Appetit: Nutritional Yeast
  1. Mind Body Green: 5 Reasons Why I’m Obsessed with Nutritional Yeast
  1. Huffington Post: Nutritional Yeast Don’t be Afraid
The information on this website is designed for educational and/or entertainment purposes only. The information provided is not intended to be a substitute for informed medical advice or care. Please consult a doctor with any questions or concerns regarding your child’s condition. You should not use this information to diagnose or treat any health problems or illnesses.
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Nutritional Yeast Recipes: 25 Essential Recipes for Every Meal (2024)

FAQs

Is it OK to eat nutritional yeast every day? ›

Side effects and safety

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.

Is nutritional yeast anti inflammatory? ›

Nutritional yeast is a rich source of antioxidants and anti-inflammatory plant compounds. Every day, our cells work tirelessly to protect themselves against free radicals, molecules that can damage and ultimately destroy the healthy cells in your body.

Does Bob's Red Mill nutritional yeast have b12? ›

Nutritional yeast is a versatile addition to vegetarian and vegan cooking, with a pleasantly cheesy flavor. It is rich in vitamin B-12, and provides 8 grams of protein per serving.

Is there any downside to nutritional yeast? ›

Although nutritional yeast is generally safe for most people, it may cause negative reactions in individuals who are sensitive to it. In large doses, it can cause digestive discomfort or facial flushing due to its high-fiber and niacin content, respectively.

Who should not eat nutritional yeast? ›

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.

What are the symptoms of too much yeast in your body? ›

Symptoms of candidiasis include:
  • Red patch of skin (rash) with small, raised bumps (pustules).
  • Itching.
  • Burning sensation.
  • Vaginal discharge (white or yellow).
  • White patches or sores in your mouth that cause loss of taste or pain when eating or swallowing.
  • Swelling (inflammation).
Jun 6, 2022

Is nutritional yeast good for high blood pressure? ›

If you're trying to watch your blood pressure, nutritional yeast can be your go-to salt swap. Nutritional yeast has zero sodium in it but plenty of flavor, so you can sprinkle it onto foods you'd normally salt, such as eggs or broccoli.

Why is unfortified nutritional yeast better? ›

Unfortified nutritional yeast does not contain added vitamins or minerals. Rather, it contains the vitamins and minerals that are produced naturally by the yeast cells as they ferment. If you aren't trying to get more vitamins and minerals into your diet, you can opt for this unfortified type of nutritional yeast.

Is it better to have fortified or unfortified nutritional yeast? ›

Nutritional yeast is typically used to season food, but it can also be a good way to add beneficial nutrients to your meals. Fortified varieties of nutritional yeast are a good source of vitamin B12, folic acid, and other nutrients that may be hard to get through food alone — especially for vegans and vegetarians.

Do you need a B12 supplement if you eat nutritional yeast? ›

Nutritional yeast is a product commonly fortified with vitamin B12 and often recommended for use in patients consuming plant-predominant diets to reduce the risk of deficiency. Approximately 2 tablespoons of nutritional yeast contain the amount equal to the US RDA (2.4 mcg/day) for adults.

Does nutritional yeast help you sleep? ›

Nutritional yeast: eating just 2 tablespoons of nutritional yeast contains more than the full daily value (DV) for vitamin B12 and 480% of the DV for vitamin B6. Studies have found significant correlations between B12 and duration of sleep, while B6 helps boost serotonin levels, which, when depleted, disrupt sleep.

Is nutritional yeast good for hair growth? ›

When it comes to foods you can include in your diet to achieve strong and healthy hair, nutritional yeast is a strong contender. It offers a rich blend of amino acids and essential B vitamins.

How does nutritional yeast make you feel? ›

Since nutritional yeast is a low-glycemic food, it can help you regulate blood sugar levels. That means fewer cravings, better energy levels and sleep, and a lower risk of metabolic disease.

Is it bad to eat too much nutritional yeast? ›

When used in large doses, nutritional yeast may cause digestive discomfort or facial flushing due to its high fiber and niacin content. Nutritional yeast may also contain tyramine, which may trigger migraine headaches in some people.

How much nutritional yeast per day for health benefits? ›

No consensus exists regarding how much nutritional yeast a person can eat daily. But eating even a 5 g serving per day can benefit you. However, you may want to start with 1 tablespoon of nutritional yeast per day. You can increase that amount if you do not have any reaction.

Is nutritional yeast good for gut health? ›

A type of seasoning, nutritional yeast contains nutrients like folate, vitamin B12, and fiber. Some of its potential health benefits are digestive and immune system support. Because nutritional yeast has fiber, it's a good idea not to eat a lot in a short period to avoid digestive issues like bloating.

Can eating nutritional yeast cause Candida? ›

It's high protein content and nutty, cheesy flavor also make it a great addition to all diets. Although it is a form of yeast, nutritional yeast won't make bread rise. Since it's deactivated, the yeast cells are not alive and won't contribute to candida growth on your body.

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