Nutritional yeast
Los Angeles is one of the cities where you can find the latest trends in health foods. One ingredient I had never even heard of before moving here was nutritional yeast. The first time I encountered it was actually in this Woody Allen film, Annie Hall, when Alvy Singer, played by Woody Allen, orders “alfalfa sprouts and a plate of mashed yeast.” At the time, I had no idea what they were talking about.
As I began learning more about vegan cooking, I discovered that nutritional yeast is actually a staple ingredient in many plant-based dishes. Its savory, cheesy flavor adds depth and richness, and it’s also valued for its nutritional benefits.
What is nutritional yeast?
Nutritional yeast is a deactivated yeast (usually Saccharomyces cerevisiae) that’s used as a food ingredient, especially popular in vegan and plant-based cooking.
It’s not the same as baking yeast or brewer’s yeast, and it won’t make bread rise.
What It Looks & Tastes Like
- Sold as yellow flakes, granules, or powder
- Has a savory, cheesy, nutty, umami flavor
- Often used as a dairy-free “cheese” alternative
Common Uses
- Sprinkled on popcorn
- Added to vegan cheese sauces
- Mixed into soups or pasta
- Blended into dressings
- Stirred into scrambled tofu
- Used in vegan pesto or creamy spreads
A few years ago, I stopped by Hip Vegan in Ojai, California, and enjoyed a delicious falafel lunch that left a lasting impression. Nutritional yeast is incredibly versatile. It can be sprinkled into salad dressings, mixed into vegan patties, or folded into seasoned rice to add a savory depth and subtle umami flavor.
Is It Active?
No. It’s heat-treated and deactivated, so:
- It won’t ferment
- It won’t cause dough to rise
- It’s safe to eat directly
How is it made?
Nutritional yeast is made through a controlled fermentation process using a specific strain of yeast called Saccharomyces cerevisiae (the same species used for baking and brewing, but processed very differently).
Here’s how it’s typically produced:
1. Growing the Yeast
The yeast is cultivated in large fermentation tanks.
It’s fed a sugar-rich solution, usually made from:
- Sugarcane molasses
- Beet molasses
The yeast consumes the sugar and multiplies rapidly under carefully controlled temperature and pH conditions.
2. Harvesting
Once the yeast has reached its peak growth, the liquid is heated to deactivate (kill) the yeast.
This step:
- Stops fermentation
- Prevents it from being active like baking yeast
- Makes it safe to eat directly
3. Fortification (Optional)
Many brands add extra nutrients, especially vitamin B12, after deactivation.
Not all nutritional yeast is fortified, so labels vary.
4. Drying & Flaking
The yeast is then:
- Washed
- Dried using heat (often drum drying or spray drying)
- Rolled or processed into flakes or powder
This drying process is what gives it the slightly nutty, savory flavor.
Why It Tastes “Cheesy”
During fermentation and processing, natural compounds like glutamic acid develop, which create that savory umami taste, similar to aged cheese.
Typical Nutrition (Fortified Nutritional Yeast – per serving)
Serving Size: ~2 tablespoons (about 8–16 g)
- Calories: ~20–60
- Protein: ~3–8 g (complete plant protein, containing all essential amino acids)
- Total Fat: ~0 g
- Carbohydrates: ~2–5 g
- Dietary Fiber: ~2–4 g
- Sugars: ~0 g
- Sodium: ~10–30 mg
- Cholesterol: 0 mg
(Exact amounts vary by brand and measurement method)
Key Vitamins & Minerals (Fortified)
Fortification typically means extra B-vitamins are added during processing:
- Vitamin B12: Very high (often 200–300%+ of Daily Value per small serving)
- Riboflavin (B2), Niacin (B3), Vitamin B6: Often well above 100% of Daily Value
- Folate (B9): Significant amounts
- Trace minerals: Potassium, iron, zinc, selenium (amounts vary by brand)
Because vitamin B12 is not naturally present in yeast, it’s usually added during fortification. Check the label for the correct information.
What This Means Nutritionally
- High in protein for a plant-based food
- Excellent source of B vitamins if fortified
- Low-calorie and low-fat
- Good source of fiber
*If you need specific nutrients like B12 or iron, check the nutrition facts on the package, as content varies by brand.
This time, I made a vegan quiche with quick “roasted” vegetables (simply sautéed in a pan) and a creamy tofu filling seasoned with white miso paste and nutritional yeast for extra depth and umami. The filling is wrapped in a flaky crust made with EVOO instead of shortening or vegan butter.
In this article, I talked about how harmful shortenings can be to your health. I try to avoid vegan butter whenever possible as well, since it’s still a type of processed fat. Using EVOO in a quiche crust can be a bit tricky because the dough is more delicate than traditional dough made with butter and eggs. However, the result is beautifully flaky and full of flavor.
If you don’t have the time or energy to make the crust, simply bake the filling in a casserole dish and you’ll still have a perfectly delicious meal. Give it a try!
Source – Wikipedia “Nutritional yeast”
Vegan Roasted Veggie Quiche
Equipment
- 18cm (7") round quiche pan
Ingredients
Quiche crust
- 170g (1 1/3 cups) All-purpose flour
- 2g (1/3 tsp) Salt
- 55g (1/4 cup) EVOO
- 25g (1 tbsp + 2 tsp) Soy milk
Quick roasted vegetables in a pan
- 2 Garlic cloves
- 1 potato
- 1 Zucchini
- 6 Cherry tomatoes
- 1 Bell pepper
- 3 mushrooms
- Fresh dill
Tofu quiche filling
- About 330g (1 1/3 cups) Silken Tofu （Drain 450 g/16oz of tofu for 30 mins）
- 20g (1 1/2 tbsp) EVOO
- 25g (1 tbsp + 2 tsp) White miso
- 2.5g (1/2 tsp) Salt
- 2g (1 tsp) Nutritional yeast
- 1g (1/2 tsp) Italian herbs
NOTE: For best results, measure ingredients with a scale using grams. Cup measurements (US customary units) are provided for your convenience but are not always accurate.
Instructions
Quiche crust
- Preheat oven to 175°C (350°F).
- If the pan is not non-stick coated, grease the pan.
- In a bowl, mix flour and salt.
- Add EVOO and rub it into the flour until it becomes uniform.
- Add soy milk and mix until a dough forms.
- Cut the dough in half and stack them. Repeat 6 times to create layers.
- Roll out the dough between two pieces of plastic wrap until it becomes 3mm thick.
- Line a quiche pan with the rolled dough and trim off any excess from the edges.
- The leftover dough can be a delicious snack by baking it for about 15 mins.
- Prick the bottom and sides with a fork.
- Place a piece of parchment paper with pie weights and pre-bake for 25 minutes until set (not fully browned).
- Remove the pie weights and parchment paper and bake for another 20 minutes.
Quick roasted vegetables in a pan
- Mince the garlic cloves and slice the vegetables about 1cm thick.
- In a large pan, with EVOO, saute the minced garlic until the aroma comes out.
- Sauté the slices of a potato first until they become tender.
- Sauté the slices of zucchini, bellpepper, and mushrooms until they become tender. Set them aside.
Creamy tofu quiche filling
- Wrap the silken tofu with paper towels and let it sit for about 30 minutes to remove excess moisture.
- In a bowl, cream the drained tofu until it becomes smooth.
- Add EVOO, white miso, salt, nutritional yeast, and Italian herbs.
- Blend until completely smooth and creamy.
Assemble and bake
- Layer the roasted vegetables in the pre-baked crust.
- Pour tofu filling over vegetables.
- Make sure the tofu filling is spread evenly in the crust.
- Top the quiche with sliced cherry tomatoes and some of the cooked vegetables with fresh dill.
- Bake at 175°C (350°F) for about 35 – 45 minutes.
- The center should be set, and the edges should be lightly golden.
- Cool at least 30 minutes before slicing.
Notes
- You can use your favorite vegetables such as eggplants, onions, broccoli, and sweet corn.
- Best served warm or at room temperature.
- You can keep them in the refrigerator for about 3 days, but the crust will get slightly soggy after a few days.
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