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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.

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.