What are the best ways to incorporate nutritional yeast into meals?
Written by
Gina Mason
Reviewed by
Prof. William Dalton, Ph.D.Nutritional yeast adds a flavor boost and a nutritional boost to common dishes with its cheesy, umami flavor. I've been using it daily for years to find imaginative new uses. First with just simple sprinkling techniques and then through sauces and seasonings. It is used in practically all savory dishes and provides protein and B vitamins.
Toppings & Finishers
- Popcorn: 2 tbsp (10g) per 4 cups for cheesy flavor
- Salads: 1 tbsp (5g) adds protein without dressing heaviness
- Roasted veggies: Sprinkle before baking for crispy coating
- Avocado toast: Replace salt with nutritional yeast
Sauces & Dressings
- Vegan cheese: Blend ½ cup (60g) with cashews and water
- Gravy: Whisk 3 tbsp (15g) into vegetable broth base
- Pesto: Substitute Parmesan completely with ¼ cup (30g)
- Cream soups: Stir 2 tbsp (10g) after cooking
Main Dish Enhancers
- Egg dishes: Mix 1 tsp (2g) per egg before cooking
- Grain bowls: Toss 1 tbsp (5g) with quinoa or rice
- Vegan meats: Incorporate into burger patties or loaves
- Casseroles: Layer between ingredients like cheese
Master texture considerations here. Flakes lend themselves best to garnish or texture contrast. Powder dissolves well in liquids and sauces, for baking applications, work with granules which will withstand higher heat better. I keep both flakes and powder in my kitchen for these two applications. Always add at the end of cooking to preserve nutrients.
Special dietary adaptations reap maximized benefits. Gluten-free diets use it as a replacement seasoning for soy sauce. Low-sodium regimens reap the benefit of their salt-replacement action. Vegan cooking regards it as a primary substitute for cheese. Instruct clients to substitute ¼ c. Parmesan with 3 tbsp. Nutritional yeast, in addition to fortification with salt.
Read the full article: 7 Surprising Benefits of Nutritional Yeast
