Nutritional Yeast: What Is It, What Are the Benefits and How Do You Use It?

Nutritional yeast, often affectionately referred to as “nooch”, is a versatile food additive beloved of vegans and vegetarians for its cheesy taste and myriad of health benefits. Just like cheese, it can be cooked with or sprinkled over just about anything you like including plant-based pasta meals, pizza, baked potatoes and (if you dare) even popcorn!

Unlike the yeast used in beer, nutritional yeast is inactive and non-fermented. This is achieved by heating, harvesting, washing, and drying to produce the thick, yummy yellow flakes we all know and love. Some compare it to the taste of a slightly nutty parmesan, and, indeed, it has just as many uses, if not more!

Aside from the moreish taste, we vegans and veggies also adore our cheesy pal for its health benefits. Nutritional yeast, like meat, eggs and dairy products, is considered a “complete protein”, meaning it contains all nine amino acids humans need to survive. Yas! Although nutritional values vary from brand to brand, roughly two tablespoons provide 60 calories and a whopping 9 grams of protein. Get that dinner plate loaded!

In addition, nooch is also choc full of trace minerals, iron, essential B vitamins, and, depending on the manufacturer, often fortified with Vitamin B12. “Nutritional” is right there in the name, after all!

The options are endless with pretty much only your imagination the limit! Wherever you normally use plant-based cheese in recipes you can substitute or add in some nooch to classic dishes such as sweet potato soup, vegan "beef" casseroles, and plant-based lasagne. Be careful not to overdo it though as our superfood pal can overwhelm other flavours!

I surveyed some of my colleagues here at TVK on their absolute favourite ways to enjoy this wonder ingredient.

“I like to mix it in while frying vegan scrambled eggs in the morning 😍” - Jenna

“For a delicious tofu coating I mix it with breadcrumbs, garlic powder, salt and parsley. Love it!” - Lauren H

“I’m totally addicted to it and sprinkle on just about anything - toast/fajitas/sandwiches/chips!” - Leigh

“My favourite use is in spice mixes along with things like garlic, basil, salt, pepper, paprika and chilli for fried vegan chicken, chickpeas or roast potatoes. Sometimes I even mix it in with pesto! Tastes so yum.” - Kate D

“I basically add it into anything with a sauce/stock including curries and stews. Mucho addicted.” - Rhona M

“I sprinkle it on top of everything and mix it into sauces! Nooch is life.” - Gabriella

Further uses include:

Images courtesy of MART PRODUCTION and Nataliya Vaitkevich via Pexels.