Make Nutritional Yeast Your Plant-Based Secret Weapon

Sarah Schlichter, RD
by Sarah Schlichter, RD
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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:



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.



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.



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.



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.



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, RD
Sarah Schlichter, RD

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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