Nutritional Yeast For Kids: Benefits + 20 Recipes
- June 14, 2021
- Last Updated: February 27, 2024
- 31 Comments
- Recipe Roundup
Trying to serve nutritional yeast to kids? These nutritional yeast recipes are easy, nutritious and great for the whole family!
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I’ve talked before about gravitating towards eating more plant based foods (in general), and in doing so, nutritional yeast is one ingredient I’ve come to pretty much throw on everything.
I’m excited to share this recipe roundup with you to give you ideas for the myriad of ways you can use our friend, nutritional yeast, in your kitchen.
Whether you’re searching for easy recipes with nutritional yeast, like a nutritional yeast dressing or nutritional yeast pasta recipes, these family-friendly recipes using nutritional yeast will spark some creativity.
What Is Nutritional Yeast?
Nutritional yeast, also known as “nooch,” is a type of dried yeast. It comes from the yeast family, Saccharomyces cerevisiae, which is the same type of yeast that’s used to bake bread and brew beer.
However, since nutritional yeast is inactivated, it wouldn’t work for those purposes.
Instead, it is a major seasoning agent and go-to for those who follow the vegan or vegetarian lifestyle, since it is naturally vegan.
Nutritional yeast provides a savory, umami, cheesy flavor, it’s vegan and gluten-free, and the fortified nutritional yeast is chock full of B vitamins, zinc and protein.
Is Nutritional Yeast Safe?
Yes, nutritional yeast is safe to consume.
You may be freaked out by the idea of using “yeast” on your food, but nutritional yeast in recipes offers a nutritional punch, vegan substitute, adds flavor and packs a nutritional punch.
It’s a staple in many plant-based and vegan diets, and those doing some vegan meal prep.
It’s easy to start by adding nutritional yeast to foods that you already eat, like soups, pastas, salads, toast, etc.
How to Use Nutritional Yeast
While nutritional yeast is a great substitute for parmesan cheese and acts as a vegan cheese substitute, it is an easy swap for any recipes calling from parmesan or shredded cheese.
However, there are also many other ways you can incorporate it. Personally, I throw nutritional yeast on everything, from smoothies to desserts, and you can too.
Here are some of my favorite recipes to add it to.
- Mango Lime Quinoa Salad
- Smoothies – You won’t even taste it nutritional yeast in a smoothie! When I was pregnant and dealing with morning sickness, I added nutritional yeast to smoothies for pregnancy to get more nutrients.
- Soups
- Salads
- Stirfries and grain bowls – Some of our favorites are this Butter Chicken Rice Bowl and Tempeh Buddha Bowl
- Pastas – We love this Gluten Free Pasta Salad and Tuna Pasta Salad Without Mayo
- Sweetpotato Mac and Cheese
- Vegan White Bean Skillet
- Plant Based Pizza Recipe – a great way to add nutritional yeast to pizza!
- Crispy Parsnip Fries
Health Benefits of Nutritional Yeast
Here are some of the nutrition facts and benefits of nutritional yeast.
- Protein – Two tablespoons offer 6-8 grams of protein for just 40 calories. Adding nutritional yeast to your breakfast is a great addition to help meet 25 grams of protein at breakfast.
- B-Vitamins – Nutritional yeast provides the daily allotment of Vitamins B1, B2 and B6, and nearly all of your B12 recommendations, though amounts may vary per brand. Considering Vitamin B12 is typically found in animal foods only, nutritional yeast is a very important nutrient option for those following vegetarian and vegan lifestyles.
- Fiber – Offers about 3 grams of fiber per 1.5-2 Tbsp. The type of fiber it offers (beta-glucan) is a very beneficial type of fiber and has been studied and recognized for its effect on cholesterol.
- Micronutrients – Provides respectable amounts of micronutrients, like selenium, zinc and iron, which are important for growing children.
Nutritional Yeast for Kids
Nutritional yeast is safe for kids and is very versatile in that you can add it to dips, salads, soups, spreads, cereals, bowls, sandwiches, smoothies, popcorn, etc.
This makes it a secret weapon for kids, especially picky eaters, and offers a great back-up to get necessary nutrients in.
Nutritional yeast for kids can be a powerhouse of nutrients.
Whether you have a picky eater, plant-based eater or just need protein ideas for kids lunches, don’t forget about nutritional yeast!
Nutritional Yeast FAQ
Can you put nutritional yeast in smoothies?
Yes, nutritional yeast in smoothies is a great way to add nutrition. I love adding it to my favorite greek yogurt smoothie recipes and pregnancy smoothies for an extra punch of protein, fiber and micronutrients, like iron, zinc, selenium and B-Vitamins.
Are there alternatives to nutritional yeast?
Here are some common alternatives to nutritional yeast. Keep in mind that which one you choose will be dependent on if you are trying to mimic flavor, savory/cheese texture, flour texture, etc.
– soy sauce
– chickpea flour or oat flour
– liquid aminos
– vegan parmesan cheese (or regular parmesan cheese)
Where can you find nutritional yeast in the grocery store?
Depending on your grocery store, you may find nutritional yeast in the bulk bin section, with nut butters, dressings/condiments, baking goods or spices. If your grocer has a “natural” foods/health foods or supplement section, it could also be there. You can also find it on Amazon (I love Bragg’s) or Thrive Market!
Is nutritional yeast like bakers yeast?
Nutritional yeast is not the same type of yeast you would use in baking or brewing – it is inactive and doesn’t foam. Therefore, it won’t cause dough or bread to ferment or rise.
Nutritional Yeast Recipes for Kids
Hopefully, these recipe ideas can help spark some creativity or help you try to incorporate this gem more.
You may also decide to keep it on hand as a pantry staple, when you realize how versatile it is.
Here are some of our favorite nutritional yeast recipes for kids! Make sure to share your own in the comments.
15 Recipes for Nutritional Yeast
Nutritional yeast is a healthy, plant-based food that gives things a savory, cheesy flavor. Here are some easy recipe ideas for using nutritional yeast.
You can dip anything in this stuff. Broccoli, carrots or sweet potato chips!!
Apple cider vinegar dressing transforms the flavor of bland vegetables. It adds a burst of tangy flavor to anything and is super versatile.
I love cauliflower. I eat it each and every way: roasted, riced, in pizza crust, in potato mash. Now: as steaks! Yes, friends, cauliflower steaks are a thing and they are deliciously filling and meaty in all the right ways.
Kids love popcorn? Try adding nutritional yeast to it! It's salty, cheesy, and satisfying. It's basically everything you want from popcorn
A simple quinoa mac and cheese recipe that requires just 5 ingredients, is made in one pot and takes only 20 minutes to make. Also gluten-free + vegan!
These zucchini rolls can use whatever you have on hand or from your garden!
Silky smooth and bursting with 7 healthy vegetables, this soup will keep you feeling great all fall and winter long!
Photo Credit:
migrainereliefrecipes.com
Butternut squash and sage pizza with caramelized onions and smoky white pizza sauce
When I tell you that this sauce makes me forget I ever liked cheese, will you believe me? When I tell you that this sauce makes absolutely anything taste better, will you think I’m exaggerating?
A mix of red curry and tomato paste creates the sauce for this Easy Vegan Thai Naan Pizza. Throw on some veggies and this pizza is ready in less than 20 minutes!
This vegan Eggless French Toast recipe is a delicious, mouth-watering vegan spin on the great breakfast classic. The secret? Nutritional yeast!
These vegan chocolate peanut butter cups are super easy to make with minimal ingredients and taste just like the real thing! You’ll love this simple vegan version of the classic sweet and salty treat.
This Mediterranean Vegan Cold Pasta Salad is a creamy, colorful plant based pasta recipe. Swap out your typical pasta salad recipe for this healthy, roasted vegetable pasta salad.
If you’re craving a big bowl of creamy soup, look no further than this dairy free broccoli soup. It’s ultra-creamy and rich – but you don’t need any cheese or heavy cream for this recipe.
Photo Credit:
www.foodpleasureandhealth.com
Roasted Hatch Chile Cashew Sauce — Food, Pleasure & Health
Roasted Hatch Chile Cashew Sauce is a versatile plant-based sauce packed with flavors from roasted hatch chile and creaminess from the cashews. It’s great as a dip with chips, on wraps, sandwiches, and quesadilla, and as a sauce for pasta and noodles. 100% plant-based and gluten-free.
With sweet potato, cauliflower, onion and cashews providing most of the bulk, not only is this recipe super tasty, its also packed with delicious nutrition. It makes a big batch that can be refrigerated for the week or frozen for special occasions!
Nutritional yeast provides a dairy-free "cheesy" flavoring for pesto sauce and pasta!
A comforting and decadent spaghetti served in a casserole dish.
These garlic kale chips get a nutritional boost from nutritional yeast!
This protein-rich snack is fun for kids and adults, plus serves up a boost of nutrition!
Silken tofu, nutritional yeast, a hint of lemon, and plenty of seasonings come together for this nutrient-packed pasta sauce that tastes so decadent!
What’s your favorite use for nutritional yeast?
Sarah Schlichter is a Registered Dietitian with a Master’s in Public Health Nutrition. She specializes in family nutrition, sports nutrition and intuitive eating. She also co-hosts the podcast, Nail Your Nutrition.
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Support Bucket List TummyI like nutritional yeast mixed in my V-8 drink.
Yay for nutritional yeast! All of these recipes look so good! :] I’m going to have to find a place that sells it in the place where I’m moving to! :O
I would have NEVER thought to use nutritional yeast in a sweet recipe- love it!
SO many fun ideas! I love nutritional yeast on everything. I gotta try that french toast! I like to add a bit to my protein smoothies too. It just adds a bit of depth and it’s so good for you.
Definitely. I’ve made energy balls with it to get that “cheesecake” flavor!
GREAT round up. I haven’t used nutritional yeast in too many recipes, but I’ve loved adding it to pestos instead of parm!
Yum! Yes it’s the perfect parm replacement 🙂
lovely roundup! i need restock on nutritional yeast, thanks for the reminder.
Thanks, Dixya!
I feel like I need to try every single one of these recipes! I have a big ol’ bag of nutritional yeast in my pantry that is just waiting for these! 😛
Wonderful. My bucket list of NY recipes is now pretty long 🙂
Those cheese crackers look like a must try! I haven’t used nutritional yeast in a long time, but I realize that I am missing out. I may have to try the brand you recommended as I found the one I would buy a little too strong.
Oh yeah, maybe it was just the brand? I don’t find the flavor too strong or overpowering, which makes it easy to add to everything!
Anutritional yeast is now on my shopping list!
Yay! You can check your local health foods store or Amazon has it too!
ooh those zucchini rolls look good! I don’t use my nutritional yeast enough. Thanks for linking up today
I don’t either but I’m reminded of the many ways to use it. Hope you had a great weekend!
Thanks for including my pizza! By the way, I have an MPH too. 🙂
Your pizza looks amazing! My next pizza night! Cheers to the MPH 🙂
Thanks so much for including me!! These all look so yummy!! 🙂
I can’t wait to try them all!
So many delicious creations, I can’t wait to try some especially the desserts! Thank you for including my Zucchini Rolls.
They look so good. I can’t wait to try them!
I just recently bought some nutritional yeast so this is super helpful on how to use it. So far I’ve just been throwing it in with scrambled eggs but I just need to start throwing it on everything.
Ah perfect! It really is so versatile- I try to throw it on everything for the extra nutrients!
Yum! I love nutritional yeast and use it mostly for dips and cheese sauce. Cheese fries are my favorite!
It does such a good job of cheesin’ things up!
Every time I re-read about the nutritional elements of nutritional yeast I am blown away. How can such a little quantity, of such a humble little topping, give you SO much vitamin B12? And everything else it has. Its truly a magical ingredient.
I’ve been all about NY in my sauces and casseroles, but I’ve never ventured into dessert territory! Holy moly! Pinning this entire thing. I need to try those chocolate pb bars stat.
I haven’t ventured into desserts either but I’m so intrigued and will be making those PB cups this week! NY is truly a magical thing.
Very interesting- I have never used nutritional yeast but all these recipes look so good and it sounds really good for you! Thanks for sharing!
I hope you like them! It’s like a super ingredient 🙂