Why Nutritional Yeast Should Be On Your Dining Table

Even if you’ve never heard of it before, when you start exploring vegan cooking, you’ll soon likely start hearing about this magical food. Not to be confused with Brewers’ Yeast – which has an impressive nutritional profile but also quite an unpleasant flavor – nutritional yeast is a wonderful ingredient that soon becomes a staple in many a vegan kitchen.

It’s used frequently in many recipes, and makes a great condiment and seasoning, as it adds a delightfully “savory” flavor to everything from pasta and tofu to toast and popcorn. Not only does it do an amazing job of imitating the flavor of cheese – making it an essential ingredient for non-dairy cheese sauces and toppings – it is also nutritionally rich, and an excellent supplement for anyone concerned about their intake of B vitamins, and especially B12.

There are a number of brands of nutritional yeast, but as far as I know, Red Star Vegetarian Support Formula is the only one that is 100 percent vegan, fortified with B12, and also delicious. Their website has lots of information about the specific benefits of this product.

According to its nutritional profile, 1.5 tablespoons of this tasty golden powder (2 tablespoons of the large flakes) provides:

  • Thiamin – 640% RDA
  • Niacin – 280% RDA
  • Folic Acid – 60% RDA
  • Selenium – 32% RDA
  • Riboflavin – 565% RDA
  • Vitamin B6 – 480% RDA
  • Vitamin B12 – 133% RDA
  • Zinc – 21% RDA

So… If you’re not yet familiar with nutritional yeast, how do you incorporate it into your cooking? Following are a couple of simple recipes to help acquaint you with this new ingredient, but you might want to simply try it as a sprinkle on any of your favorite foods. One of my favorite ways to season brown rice, sweet potatoes or pasta is simply to dress them up with a little olive oil, a sprinkle of sea salt or tamari and a tablespoon or so of nutritional yeast. Once you get familiar with the flavor, you’ll likely find that you want to keep it on the dining table at all times…

Vegan Macaroni and Cheese


Nutritional Yeast Gravy
yields 2 ½ cups

  • 1 1/2 cups vegetable stock or water
  • 1/2 cup nutritional yeast
  • 1/4 cup tahini
  • 1/8 medium onion, diced
  • 1 garlic clove, diced
  • 3 Tbsp tamari
  • 1/2 tsp garlic powder
  • 1/2 tsp basil
  • 1/2 tsp oregano
  • 1/2 tsp sea salt
  1. Combine the stock, nutritional yeast and tahini in a blender; blend at medium speed for one minute.
  2. Add the remaining ingredients, and blend well at high speed. Add more liquid to thin, or tahini to thicken. Season to taste.
  3. Pour gravy into medium-sized saucepan; place over low heat and cook until warmed, stirring constantly.


Cheesy Gravy (see below for quick method)
yields 2 cups

  • 1/2 cup nutritional yeast
  • 1/3 cup flour
  • 1/4 cup oil
  • 1 to 2 cups stock or water (depending on desired consistency)
  • 1 1/2 Tbsp tamari
  • 1/2 tsp garlic powder
  • 1/4 tsp paprika
  • 1/4 tsp basil
  • 1/4 tsp oregano
  1. In a medium saucepan, combine the yeast and flour; place over a low heat, stirring until lightly toasted.
  2. Add the oil, stirring to make a thick batter. Slowly add the stock, stirring constantly (add liquid until desired consistency is reached).
  3. Add the remaining ingredients, and stir well.

Quick method:

  • 1/2 cup tahini
  • 1/2 cup nutritional yeast
  • 1/8 cup tamari
  • 1 1/2 to 2 cups vegetable stock or water (depending on desired consistency)
  1. Place all ingredients in a blender, and blend at medium speed for 30 seconds, until creamy. Season to taste with sea salt and garlic powder.
  2. Heat on low flame.


“Cheezy” Onions
serves 2-3 (as a side-dish)

  • 2 medium onions, sliced in thin rounds
  • 2 Tbsp oil (optional)
  • 3-4 Tbsp water
  • 1 1/2 Tbsp tamari
  • 5 Tbsp nutritional yeast
  • sea salt and pepper, to taste
  1. In a frying pan, sauté the onions in oil (or a little water), then add remaining ingredients.
  2. Continue to cook until onions are thoroughly soft. Serve as a topping or side dish.


Macaroni & Nutritional Yeast
Recipe credit: Wikibooks, CC License


  • 1/2 cup vegan butter
  • 1/2 cup flour
  • 1 cup nutritional yeast flakes
  • 3 1/2 cup Water (or rice milk)
  • 1 1/2 tsp. salt
  • 1 1/2 tsp garlic powder
  • 1 pinch of turmeric
  • 2 Tbsp. soy sauce
  • 1 pound dry macaroni


  1. Bring 4 quarts of water to a boil, add salt to taste, and add the macaroni.
  2. Melt the margarine over low heat. Beat in flour with a wire whisk. Continue to beat over medium heat until mixture is smooth and bubbly.
  3. Whip in boiling water (or rice milk). Then add salt, garlic powder, soy sauce, and turmeric to the liquid.
  4. The sauce should cook until it thickens and bubbles. When that happens, beat in nutritional yeast flakes (if the sauce is too thick, add more water). For a variation, add mustard.
  5. When the macaroni is cooked, drain and add the sauce. Serve immediately.


Gentle World is a non-profit educational organization, whose core purpose is to help build a more peaceful society, by educating the public about the reasons for being vegan, the benefits of vegan living, and how to go about making such a transition. Visit www.GentleWorld.org for more information.

Image credit: jeffgun via Flickr


Siyus Copetallus

Thank you for sharing.

Beverley F.
Beverley F.4 days ago

Will try, thanks

chris b.
chris b.5 days ago

On my third very large container of Nutritional Yeast. I use it sprinkled on my soups and sprinkled on my popcorn. So far. Have not tried the Mac and Cheese yet, but the gravy's look pretty good. Watch when purchasing tho'. Check online. I found info that some contain lead. May not matter how much, but do as much research as you can. As you do on anything else you use.

Cristina Dara
Cristina Dara5 days ago

How did I not know about this before?

Berny p.
Berny p.6 days ago


Rhonda BC
Rhonda BC6 days ago


Dawn E.
Dawn E.6 days ago

I tried this in my mac n cheese today! It was good!

Janis K.
Janis K.6 days ago

Thanks for sharing.

Anna Ballinger
Anna Ballinger6 days ago

Thank you for sharing. I am looking forward to trying some of the recipes.

Philip Watling
Philip Watling6 days ago

Marmite, anyone?