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    Home » Learn » Foodology 101

    Nutritional yeast explained: What it is and how to use it

    Apr 16, 2021 · Modified: May 18, 2022 by Rachel · This post may contain affiliate links.

    Jump to Recipe
    Infographic of the benefits of nutritional yeast and its uses

    If you've ever run across nutritional yeast in a recipe, it was most likely a dairy free recipe. In vegan recipes, nutritional yeast is a great way to replace cheese since it provides a similar flavor.

    It is kind of an odd ingredient and can leave people scratching their heads in confusion when they come across it so today we're breaking down everything you need to know about it from what it is, how it's used, where to find it, health benefits and more!

    Infographic explaining what nutritional yeast is including that it is single celled, deactivated (cannot leaven), 8 grams of protein per 2 tablespoons, cheesy/nutty flavor, fortified with B12, and can be added to popcorn, pasta, "cheese" sauce, and soups.
    Jump to:
    • What is nutritional yeast
    • What does it taste like?
    • Nutritional benefits
    • Where to find it?
    • How to use it
    • How to store nutritional yeast
    • Recipes with nutritional yeast
    • 📖 Recipe

    What is nutritional yeast

    Nutritional yeast, also referred to as nooch, is a deactivated yeast, meaning the yeast is not alive and cannot leaven. It comes from a strain of Saccharomyces cerevisiae, a single celled fungus used in winemaking, baking and brewing (and yes, it's vegan!).

    It's made by growing yeast in a medium typically made from glucose. When ready, the yeast is deactivated with heat then washed, dried and packaged.

    It's often sold in the form of yellow flakes, granules or powder (the flakes resemble fish food to me if you've ever had a pet fish). I know this doesn't sound super appetizing so far but it imparts a wonderfully delicious flavor in foods.

    This is a great additive for all people except those with Crohn's Disease, as yeast can make symptoms of the disease worse. For everyone else, it is perfectly safe to eat.

    Nutritional yeast in a small bowl on a wooden surface.

    What does it taste like?

    Nutritional yeast has a nutty, cheesy flavor which is why it is often used to replace cheese in dairy-free dishes. Some describe it as an umami flavor—a rich savory flavor.

    It can enhance the flavors present in a dish, provide a creamy thickening effect to soups, and provide a cheesy flavor.

    Nutritional benefits

    It holds up to its name and has a lot of nutritional benefits! However, the nutritional values can vary from one manufacturer to another. Some are fortified and some are not. In the vegan community it is often recommended as a source of vitamin B12 but it must be fortified with it as yeast cannot produce B12.

    RELATED: Learn all about vitamin B12, why we need it and how to get it.

    Fortified is the most common form sold but you'll want to check the packaging to be sure. Unfortified still has a moderate amount of B vitamins that naturally form as the yeast grows but it will not contain B12.

    Here are the main nutritional benefits of nutritional yeast:

    • Is a complete protein meaning it has all nine essential amino acids in the recommended amounts.
    • Has around 8 grams of protein per two tablespoons (16 grams).
    • When fortified, it's an excellent source of thiamine, riboflavin, niacin, vitamin B6 and vitamin B12.
    • Contains zinc, selenium, manganese and iron.
    • Source of powerful antioxidants glutathione and selenomethionine

    Where to find it?

    Nowadays you can find nutritional yeast at most supermarkets either prepackaged or in the bulk section. It's also often sold at health food stores like Natural Grocers and Whole Foods. If you can't find it in stores, it's also available online.

    How to use it

    Nutritional yeast can be used in a variety of ways. Here are some of the most common:

    • Make delicious and convincing cheese sauces with it.
    • Use as popcorn seasoning.
    • Sprinkle on top of pasta as a parmesan alternative. See below for any easy vegan parmesan recipe!
    • Add to soups for a creamy flavor and thickening effect.

    If you can't find nutritional yeast or have a yeast intolerance, there are a few alternatives you can try when you come across it in recipes. If the recipe calls for only a small amount, you can simply omit it. If you're missing the umami flavor, add a little miso paste or soy sauce.

    How to store nutritional yeast

    Spoon scooping nutritional yeast out of a glass jar.

    Nutritional yeast is best kept in an airtight container in a cool dark place such as a pantry. A refrigerator works well too.

    The key is keeping moisture out. If stored properly, nutritional yeast can last up to two years.

    Does nutritional yeast go bad?

    If exposed to moisture or high heat it can oxidize and become bitter. It may even darken in color and become clumpy. If that happens it's best to throw it out.

    Recipes with nutritional yeast

    Ready to start experimenting with nutritional yeast? Check out these tried and true recipes!

    A serving of vegan lasagna on a plate
    Overhead shot of someone holding two BBQ Seitan Sandwiches
    Easy Vegan Gravy Oil Free

    Easy Vegan Lasagna is made with a tofu ricotta using nutritional yeast.

    Epic BBQ Seitan Sandwich has a savory umami flavor thanks to nutritional yeast.

    Easy Vegan Gravy with nutritional yeast gives it a depth of flavor that's irresistible!

    Chickpea flour frittata slice on a plate with a fork
    These Vegan Baked Zucchini chips are oven-baked, crispy, and irresistible! They're a delicious and healthy alternative to regular chips and are incredibly easy to make! #vegansnack #veganchips #healthysnack #easysnack #bakedchips #zucchinichips
    kale chips on a plate

    Baked Chickpea Flour Frittata has a subtle cheesy flavor that takes this egg-free frittata to the next level!

    Baked Zucchini Chips have a delicious breading using nutritional yeast.

    Kale Chips (check out the different flavor variations)

    📖 Recipe

    Vegan parmesan made with cashews and nutritional yeast in a small bowl.

    Nutritional Yeast Parmesan

    This easy vegan parmesan using nutritional yeast and a few other ingredients is so quick to make and perfect for replacing grated parmesan in any recipe!
    5 from 4 votes
    Print Pin Rate
    course: Ingredient
    cuisine: American
    servings: 8
    prep time: 5 mins
    total time: 5 mins
    Author: Rachel

    Ingredients

    • ½ cup raw cashews
    • 2 tablespoons nutritional yeast
    • ½ teaspoon garlic powder
    • ½ teaspoon salt

    Instructions

    • Add the nutritional yeast parmesan ingredients to a small food processor or blender and pulse until it resembles grated parmesan.

    Notes

    Storage: Store nutritional yeast parmesan in an airtight container in the refrigerator. Will stay fresh for several weeks.
    How to serve: This nutritional yeast parmesan goes great on pasta, popcorn, lasagna, or this easy Vegan Elote!

    Nutrition Per Serving

    Calories: 52kcal Carbohydrates: 3g Protein: 2g Fat: 4g Saturated Fat: 1g Sodium: 1mg Potassium: 93mg Fiber: 1g Sugar: 1g Vitamin C: 1mg Calcium: 3mg Iron: 1mg
    Want to eat healthier but don't know where to start?Get a free customizable meal plan and stop the struggle!

    If you found this article helpful make sure to leave a comment and share with friends!

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    More Foodology 101

    • Does lemon juice go bad?
    • How long does tahini last? Best Storage Tips
    • Tempeh explained: What it is and how to cook it + irresistible marinade recipe
    • Tofu explained: What it is and how to cook with it

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    Reader Interactions

    Comments

    1. Taylor

      November 09, 2022 at 10:13 am

      5 stars
      I am new to nutritional yeast and appreciate this information! I'm trying to cut out dairy for health reasons so I'm thankful for these cheesy alternatives. I made the nutritional yeast parmesan and really like it!

      Reply
      • Rachel

        November 14, 2022 at 9:16 am

        I'm so glad to hear you enjoyed the nutritional yeast parmesan! It can take time to fully remove dairy from the diet since it's in so many things but at least there are delicious cheesy alternatives! 🙂

        Reply
    2. Clara

      October 21, 2022 at 9:52 am

      5 stars
      This nutritional yeast parmesan turned out great! I was skeptical but this is delicious! I served it on top of pasta last night and the fam loved it!

      Reply
      • Rachel

        October 23, 2022 at 4:10 pm

        So happy to hear that, Clara! 🙂

        Reply

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