Nutritional yeast has become a popular ingredient among health-conscious individuals and plant-based eaters. This versatile seasoning offers a cheesy, nutty flavor that enhances a wide variety of dishes. Its rich nutrient profile, including B vitamins and protein, makes it an excellent addition to meal prep recipes.
Incorporating nutritional yeast into meal prep can elevate the taste and nutritional value of weekly dishes. From savory pasta bakes to crispy vegetable coatings, nutritional yeast adapts well to various cooking methods and flavor profiles. By exploring different recipes, home cooks can discover creative ways to use this nutrient-dense ingredient in their regular meal rotation.
1) Creamy Nutritional Yeast Pasta
Creamy nutritional yeast pasta is a delicious and satisfying meal prep option. This dish combines the comfort of pasta with the savory, cheesy flavor of nutritional yeast.
To prepare, cook pasta according to package instructions. In a separate pan, create a roux by heating oil and stirring in flour. Gradually add plant-based milk, stirring constantly until the sauce thickens.
Incorporate nutritional yeast, mustard, and garlic into the sauce for depth of flavor. Season with salt to taste. Toss the cooked pasta in the creamy sauce until evenly coated.
This recipe is highly versatile. Add steamed vegetables or plant-based protein for extra nutrition. For meal prep, portion the pasta into containers and refrigerate for up to 4 days.
Reheat individual portions in the microwave or on the stovetop, adding a splash of plant milk if needed to restore creaminess. This nutritional yeast pasta provides a comforting, cheese-like experience without dairy.
2) Cheesy Cauliflower Rice
Cheesy cauliflower rice offers a delicious, low-carb alternative to traditional rice dishes. This versatile meal prep option combines riced cauliflower with nutritional yeast for a dairy-free cheesy flavor.
To prepare, sauté riced cauliflower in olive oil until tender, about 8-9 minutes. Season with salt and pepper to taste. Add nutritional yeast and stir until well combined, creating a cheese-like coating.
For added nutrition and flavor, consider incorporating broccoli florets into the dish. This adds extra vitamins and fiber while complementing the cheesy taste.
The recipe is easily customizable. Garlic powder or minced garlic can enhance the savory notes. For a protein boost, mix in cooked chickpeas or white beans.
This meal prep staple can be stored in airtight containers in the refrigerator for up to 5 days. Reheat portions as needed for a quick and satisfying meal or side dish.
Cheesy cauliflower rice pairs well with grilled chicken, roasted vegetables, or can be enjoyed on its own as a light lunch option. Its creamy texture and rich flavor make it a satisfying choice for those following low-carb or plant-based diets.
3) Vegan Mac and ‘Cheese’
Vegan mac and ‘cheese’ is a plant-based twist on the classic comfort food. This dish uses nutritional yeast to create a cheesy flavor without dairy products.
The base of the sauce typically includes non-dairy milk, nutritional yeast, and flour for thickening. Garlic powder and vegan Worcestershire sauce add depth to the flavor profile.
For the pasta, any shape works well, including gluten-free options for those with dietary restrictions. After cooking the pasta, it’s tossed with the creamy sauce.
Some recipes call for baking the mac and ‘cheese’ with a breadcrumb topping for extra texture. This step is optional but adds a nice crunch to the dish.
For meal prep, vegan mac and ‘cheese’ can be made in larger batches and portioned into containers. It reheats well, making it a convenient option for quick lunches or dinners throughout the week.
Optional toppings like vegan bacon or chopped scallions can be added for extra flavor and visual appeal. These can be stored separately and added just before eating to maintain freshness.
4) Nutritional Yeast Roasted Broccoli
Nutritional yeast roasted broccoli is a flavorful and nutritious side dish perfect for meal prep. This recipe combines crispy roasted broccoli with the savory, cheesy taste of nutritional yeast.
To prepare, preheat the oven to 400°F (200°C). Cut broccoli into bite-sized florets and rinse them in a colander. Shake off excess water and transfer to a large bowl.
Toss the broccoli florets with olive oil, ensuring even coating. Sprinkle nutritional yeast, garlic powder, salt, and optional smoked paprika over the broccoli. Mix well to distribute the seasonings.
Spread the seasoned broccoli on a lined baking sheet in a single layer. Roast for 20-25 minutes, stirring halfway through, until the edges are brown and crispy.
The nutritional yeast adds a cheesy flavor and extra nutrients to the dish. This roasted broccoli can be stored in airtight containers and reheated throughout the week for quick and easy meals.
5) Savory Oatmeal with Nutritional Yeast
Savory oatmeal offers a delicious twist on a classic breakfast dish. This meal prep recipe incorporates nutritional yeast for a cheesy flavor and added nutrients.
To prepare, cook rolled oats in vegetable broth instead of water for enhanced savory notes. Stir in grated carrots and chopped kale during the last few minutes of cooking for added texture and nutrients.
Once cooked, mix in a generous sprinkle of nutritional yeast. This ingredient provides a cheesy flavor and boosts the protein content of the dish. For extra flavor, add a dollop of salsa and a pinch of salt.
To meal prep, divide the oatmeal into portion-sized containers. When ready to eat, reheat and top with a fried or poached egg for added protein. Fresh tomatoes and avocado slices make excellent additional toppings.
This savory oatmeal can be customized with various vegetables and seasonings. Try adding sautéed mushrooms, spinach, or roasted bell peppers for variety. A dash of hot sauce can add a spicy kick for those who enjoy heat.
Understanding Nutritional Yeast
Nutritional yeast is a deactivated yeast strain rich in nutrients and flavor. It offers a cheesy, nutty taste that enhances many dishes while providing essential vitamins and minerals.
Nutritional Profile
Nutritional yeast contains high levels of B-complex vitamins, including B1, B2, B3, B6, and B12. It’s an excellent source of protein, with 2 tablespoons providing about 8 grams. This yeast also contains trace minerals like zinc, selenium, and manganese.
A typical serving of nutritional yeast (2 tablespoons) provides:
- Calories: 45
- Protein: 8g
- Carbohydrates: 5g
- Fiber: 4g
- Fat: 0.5g
Many brands fortify their nutritional yeast with additional B12, making it a valuable supplement for vegans and vegetarians.
Health Benefits
Nutritional yeast offers several potential health benefits due to its nutrient density. Its high B-vitamin content supports energy metabolism and nervous system function. The protein and fiber in nutritional yeast can aid in satiety and digestive health.
Research suggests nutritional yeast may:
- Boost immune function
- Support healthy skin and hair
- Help maintain healthy cholesterol levels
- Provide antioxidants like glutathione
Its low sodium content makes it a heart-healthy flavor enhancer. For those with sensitivities, nutritional yeast is gluten-free and doesn’t contain active yeast strains.
Incorporating Nutritional Yeast in Meal Prep
Nutritional yeast is a versatile ingredient that enhances flavors and adds nutritional value to meal prep dishes. It offers a unique taste profile and can be stored easily for long-term use.
Flavor Profile and Uses
Nutritional yeast has a rich, fermented, “cheesy” flavor that adds depth to various dishes. It works well in both savory and sweet recipes. Sprinkle it on popcorn, roasted vegetables, or salads for an instant flavor boost.
In meal prep, nutritional yeast shines in vegan cheese sauces, pasta bakes, and creamy dressings. Mix it with breadcrumbs to create a flavorful coating for baked eggplant or tofu. Add it to soups and stews for a savory umami taste.
For breakfast prep, blend nutritional yeast into smoothies or sprinkle it on avocado toast. It pairs well with nut-like flavors, enhancing the taste of homemade granola or energy bars.
Storage and Shelf Life
Nutritional yeast has a long shelf life when stored properly. Keep it in an airtight container in a cool, dry place away from direct sunlight. A pantry or cupboard is ideal.
Unopened packages can last up to two years. Once opened, nutritional yeast stays fresh for 6-12 months. Check for any changes in color, smell, or texture to ensure it’s still good to use.
For extended freshness, store nutritional yeast in the refrigerator. This can help preserve its nutritional content and flavor for longer periods. Freezing is also an option for bulk purchases.
Always use clean, dry utensils when scooping nutritional yeast to prevent moisture contamination. This simple step can significantly extend its usability in your meal prep routine.