10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (2024)

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (1)10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (2)

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Meandering through the spice aisle at the grocery store (or gazing over your own supply) and coming across a bottle of nutritional yeast is striking seasoning gold. That goes double if you’re vegan or dairy-free.

Nutritional yeast, a strain ofSaccharomyces cerevisiae, is often used in cooking to add a cheesy, slightly nutty taste to food—yet it isn’t made with any animal products whatsoever. But it’s not just the taste of nutritional yeast that makes it so great. The seasoning is a particularly great source of vitamin B12. In fact, a single tablespoon contains about 65 percent of your recommended daily value when fortified.

Vitamin B12 is one of those nutrients many people don’t think much about but is actually crucial for the body. Not only does it play a role in nerve function and blood cell formation, but it’s important for brain health, too. “B12 is also involved in producing neurotransmitters that affect your mood, which may be why some research suggeststhat vitamin B12 may behelpful for people prone to depression,” registered dietitian Samantha Cassetty, MS, RDN, previously shared with Well+Good. Besides being high in vitamin B12, nutritional yeast also has all nine essential amino acids, making it a complete protein source.

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It’s also pretty foolproof to use. Just sprinkle it into any dish that could benefit from its cheesy-nutty flavor. Or, use the ten nutritional yeast recipes rounded up here to start experimenting.

Nutritional Yeast Recipes

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (3)

1. Vegan, gluten-free quiche

Traditionally quiches are made with eggs and cheese—that means it’s off the menu for vegan eaters. But this version gives it a 100 percent plant-based makeover. Tofu is used in place of the eggs and yep, you guessed it: The nutritional yeast is used to give this breakfast its cheesy flavor. Garlic and turmeric amp up the flavor even more, so make sure to have those handy.

Get the recipe: vegan, gluten-free quiche

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (4)

2. Cheesy breakfast egg muffins

If you do eat eggs, the protein plus nutritional yeast is *chef’s kiss.* This recipe shows how to make a batch of eggy muffins so you’ll have a protein-packed breakfast prepped for the entire week. Besides nutritional yeast, reach in your pantry for garlic powder, onion powder, dried parsley, and dried basil.

Get the recipe: cheesy breakfast egg muffins

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (5)

3. Avocado toast

Sprinkling nutritional yeast on your avo toast gives it a whole added layer of flavor. This just might be your breakfast gamechanger. Follow this simple recipe to see exactly how much to use, plus a few other key ingredients, for avocado toast perfection.

Get the recipe: avocado toast

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (6)

4. 7 vegetable and “cheese” soup

Besides being made with heaping tablespoons of nutritional yeast, this soup is full of fiber. (The “7 vegetable” name probably gave that away, right?) Top it off with pumpkin seeds for protein and satisfying crunch.

Get the recipe: 7 vegetable and “cheese” soup

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (7)

5. Vegan “egg” salad

If you’re looking for a vegan egg salad that actually tastes like the real thing, this is it. Pro tip: Use medium-firm tofu to replicate the texture of eggs. Another trick is blending cashews with the other ingredients when making the dressing. This makes it extra creamy. Besides nutritional yeast, Dijon mustard, turmeric, lemon juice, and chives are combined for a savory, tangy flavor.

Get the recipe: vegan “egg” salad

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (8)

6. Tuscan soup

This soup is full of kale and potatoes, which give great fiber, and cashews are blended with the nutritional yeast (and a few other spices) to create a rich, creamy sauce. You’ll be making this one all winter long.

Get the recipe: Tuscan soup

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (9)

7. Vegan cashew alfredo

Every pasta lover needs a good alfredo recipe in their repertoire. The nutritional yeast is a key ingredient in this one, along with onion powder, lemon juice, almond milk, vegan butter, and soaked cashews. You’ll be licking up every last bit.

Get the recipe: vegan cashew alfredo

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (10)

8. Oven-roasted broccoli

This cheesy, garlicky broccoli complements pretty much any entree. All you need to make it are five simple ingredients. It only takesfive minutes to throw together and 20 minutes to cook, making it a weeknight win.

Get the recipe: oven-roasted broccoli

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (11)

9. Vegan Cheez-Its

Make a batch of these to have on hand when a craving for something cheesy and salty hits. These nutritional yeast-sprinkled crackers only take 15 minutes to bake. Kids and adults will love ’em!

Get the recipe: Vegan Cheez-Its

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (12)

10. Nutritional yeast popcorn

Seasoning your popcorn with nutritional yeast is a classic way to use the golden flakes. Popcorn is already a healthy snack because it’s high in fiber. Now, you’ll be getting your B12 in with each handful.

Get the recipe: nutritional yeast popcorn

Get more healthy recipes in Well+Good’s Cook With Us Facebook group.

10 Protein-Rich Recipes That Use Nutritional Yeast, the Cheesy Vegan Seasoning Linked to Improving Your Mood (2024)

FAQs

Why is nutritional yeast used in vegan recipes? ›

Nutritional yeast is a complete source of protein and is used by those following a vegan diet to mimic the flavor of cheese in recipes.

Does nutritional yeast make things cheesy? ›

Nutritional yeast has a creamy texture and a cheesy, nutty flavor. It's an ideal substitute for cheese or a perfect addition to dish to make it a little more decadent.

What can you do with nutritional yeast? ›

With it, you can easily add extra protein, vitamins, minerals, and antioxidants to meals. It's commonly used as a vegan cheese sauce flavoring, as well as a topping for soups and salads. Studies suggest nutritional yeast may help lower cholesterol and support immunity, though more research is needed.

Is there any downside to nutritional yeast? ›

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.

Why does nutritional yeast taste so good? ›

The savory, umami taste of nutritional yeast comes from glutamaic acid, an amino acid that is formed during the drying process. Glutamic acid is a naturally occurring amino acid found in many fruits and vegetables and is not the same as the commercial additive monosodium glutamate.

Why do vegans eat yeast? ›

Although yeast is technically alive—it's a single-celled organism that metabolizes food into energy—it's no more an animal than other fungi such as mushrooms. Therefore, yeast is generally accepted as part of a vegan diet.

Is nutritional yeast good for mental health? ›

Cancer: Nutritional yeast may have anticancer properties due to the high levels of antioxidant minerals. Neurological problems and depression: Vitamin B12 is important for nerve health and cognitive function. It also helps fight off depression.

Should I refrigerate nutritional yeast? ›

Also, check the packaging if you're interested in buying nutritional yeast with vitamin B12, as not all brands are fortified. Store nutritional yeast in a tightly sealed bag or jar in a cool, dark place (or in the refrigerator), and it should keep for about two years.

Can you take nutritional yeast every day? ›

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 anti-inflammatory? ›

Research has shown that S. cerevisiae, the strain of yeast in nutritional yeast, can support the immune system and reduce inflammation resulting from bacterial infection.

Is nutritional yeast good for your gut? ›

Digestive Issues

Nutritional yeast is an excellent source of fiber. A two tablespoon serving contains about 20% of your daily intake. However, increasing your fiber consumption too quickly can cause digestive discomfort. It's best to start with small portions and make sure to drink plenty of water to aid digestion.

What happens to your body when you eat nutritional yeast? ›

But regularly consuming nutritional yeast can help you get enough vitamin B6, which may help strengthen your immunity. Dietary fiber can also help increase the number of good bacteria in the gut. And research suggests a healthy gut microbiome may be able to help protect against certain infections.

Who Cannot take nutritional yeast? ›

Yeast Intolerance and Inflammatory Bowel Disease. Though relatively uncommon, some people may be intolerant of nutritional yeast. It appears this may be most common in individuals with inflammatory bowel disease (IBD), such as Crohn's disease.

Does nutritional yeast change the color of urine? ›

Do you have the habit of adding nutritional yeast for every dish you make at the kitchen? If yes, then you must be aware of the side-effects too. This form of yeast contains an excess of riboflavin or Vitamin B2. This can cause the color of your urine change to neon yellow.

Does nutritional yeast make you gassy? ›

Nutritional yeast is a good source of fiber. When fiber is introduced to your body in large amounts while it's not something you're used to, it may cause some gastrointestinal discomfort like bloating, gas, and cramps. There are also individuals (although rare) who are intolerant or sensitive to yeast.

What does nutritional yeast replace in vegan recipes? ›

Vegan Cheese

Nutritional yeast is often added to plant-based dishes instead of cheese to provide that cheesy flavor, but without the dairy. If I've run out of nutritional yeast, I will often just use a bit of shredded vegan cheddar instead depending on the recipe.

What is the purpose of nutritional yeast? ›

Nutritional yeast is a dairy-free and usually gluten-free way to add a savory, nutty flavor to dishes. Nutritional yeast can add vitamins, minerals, and protein to the diet. Benefits of nutritional yeast include boosting energy, supporting the immune system, and more.

Can you skip nutritional yeast in a recipe? ›

Soy sauce imparts a savory flavor to dishes making it a great replacement for nutritional yeast. Liquid aminos, often sold as coconut aminos, look and taste similar to soy sauce but have a milder flavor. It's also a good soy-free and gluten-free option. Either one will work to replace nutritional yeast.

How much nutritional yeast should a vegan eat? ›

Including just 2 tablespoons a day can help vegans incorporate important nutrients in their diets, so having a canister of this wonder food around is a good way to ensure you'll get that extra nutritional boost.

References

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