Make Nutritional Yeast Your Plant-Based Secret Weapon

Sarah Schlichter
by Sarah Schlichter
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Make Nutritional Yeast Your Plant-Based Secret Weapon

Nutritional yeast is a type of deactivated yeast you can buy in the form of flakes or powder. Because it’s egg-, corn-, nut-, dairy- and gluten-free it can be a great ingredient for those who have food allergies or intolerances. But regardless of your dietary preferences, it provides a healthy dose of nutrients such as potassium, iron, calcium, fiber and protein. Many brands are also fortified with B vitamins and one serving size (1/4 cup or 60 grams) contains 60 calories, 3 grams of fiber and 8 grams of protein.

Here are five ways to incorporate nutritional yeast into your everyday cooking:

1

SALADS AND STIR-FRIES

Since nutritional yeast comes in powder or flake form, it’s easy to use as a salad topping, sprinkled on vegetables or blended into your favorite stir-fries. It gives the dishes a taste similar to Parmesan cheese, so it’s ideal for savory meals.

2

HOMEMADE SALAD DRESSINGS

Consider mixing a couple tablespoons of nutritional yeast with olive oil, apple cider vinegar, garlic and salt for a vinaigrette-like dressing. Since nutritional yeast is dry and flaky, mixing it with liquids like olive oil and apple cider vinegar helps make it creamier.

3

POPCORN

Next time you find yourself in the mood to pop some kernels, add a few tablespoons of nutritional yeast, some salt and garlic powder for a savory umami flavor. The nutritional yeast adds a buttery, cheesy flavor without the need for actual dairy.

4

BAKED GOODS

Nutritional yeast is also a versatile ingredient to add during baking. It can be a great way to impart a dairy-free nutty or cheesecake flavor in baked goods, like crackers, biscuits, muffinscheesecake and more.

5

PASTA

Nutritional yeast is an easy and tasty addition to creamy rice and pasta dishes, like risottolasagna or mac and cheese. Just sprinkle a few tablespoons in as the recipe finishes cooking or sprinkle some on top right before serving.

About the Author

Sarah Schlichter
Sarah Schlichter

Sarah is a registered dietitian based in the Washington, DC area. She works with athletes on fueling for their sports without strict dieting. Sarah is also a nutrition consultant and writes the blog, Bucket List Tummysharing nutrition posts, healthy family-friendly recipes and running tips.

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