By now you’ve probably heard of nutritional yeast, or “nooch” as it is affectionately known by superfans. The versatile ingredient is popular with vegans and nutritional yeast recipes are common in plant-based and dairy-free cuisine. But if you’re new to nutritional yeast, you probably have a few questions about the stuff – what exactly is it and how to cook with it, for example.
What is nutritional yeast?
First of all, in order to clear up any ambiguities: Nutritional yeast is a deactivated form of yeast, ie it does not allow a loaf of bread to rise as it would with active yeast. It’s grown from the same type of yeast that leaven bread, but the manufacturing process kills the live yeast.
Nooch is intended to be used as a cooking ingredient, condiment, or condiment instead. The staple food in health food stores has a golden yellow color and is available in small and large flakes.
Nutritional yeast is probably best known for being the magic ingredient in all of those “cheesy” vegan and dairy-free recipes you’ve seen floating around. The taste is of course not identical to pecorino or cheddar cheese. Nutritional yeast has its own distinctive and delicious taste – a little bit cheesy, a little bit nutty, a little bit umami.
What are nutritional yeast benefits?
As the name suggests, nutritional yeast is actually packed with nutrients. An average serving of 15 grams (about three tablespoons or a quarter cup, depending on the flake size and brand) provides eight grams of protein and three or four grams of fiber, according to the USDA.
Nutritional yeast also contains vitamins and minerals such as iron, potassium, thiamine (vitamin B1) and riboflavin (B2). Also, many (if not most) nutritional yeast products on the market are fortified with a variety of B vitamins, including added B1 and B2, plus niacin (B3), pantothenic acid (B5), folic acid (B9), and vitamins B6 and B12. (B6 and B12 are mostly found in animal products, making them hard to come by on a vegan diet – another reason Nooch is quite popular with this crowd.)
Another potential benefit of nutritional yeast is that it is a helpful cheese substitute for anyone trying to avoid dairy products (whether due to an allergy, intolerance, or preference). And you don’t have to keep it in the fridge!
How to use nutritional yeast
When it comes to cheese, Nooch may not be the same, but it can really do the job – especially when used in combination with other ingredients that add creaminess (like cashew cream), flavor (like lemon juice), or bite (like) to garlic ) to better mimic the flavor profile of your favorite cheeses. Trust us, you won’t miss the cheese a bit.
However, nutritional yeast does not only work as a cheese substitute. Even if you are not dairy-free or vegan, it is still worth keeping in your pantry, because it tastes honestly with almost everything. A few tablespoons can quickly give your meal, like a sauce or soup, that much-needed hearty boost. And you don’t really have to cook nutritional yeast to enjoy it. You can just (generously) sprinkle it over your food directly from the container wherever you use grated Parmesan or a finishing salt – salads, popcorn, pasta – and dig straight into it.
If you’re excited about using Nooch in the kitchen, let these 30 nutritional yeast recipes show you everything the star ingredient is capable of. Some are all about the nooch, and others are great examples of how easy it is to swap nutritional yeast for cheese. Many of the recipes are in fact vegan and dairy-free if you are interested – but worth trying even if you aren’t because they are totally delicious.
