Nutritional yeast is an excellent pantry staple for parents looking to boost their kids’ nutrient intake. With its savory, cheesy flavor and impressive nutritional profile, it can be an easy way to introduce vitamins, minerals, and protein into your child’s diet. It’s especially valuable for picky eaters, offering a boost of B vitamins and plant-based protein. Below are the best ways to use nutritional yeast for kids, with ideas to suit toddlers, school-age children, and teens alike.
Table of Contents
What is Nutritional Yeast
Nutritional yeast is a deactivated yeast, meaning it’s no longer alive. It comes in the form of yellow flakes or powder with a savory, cheesy flavor, making it a great addition to kid-friendly meals.
Why Nutritional Yeast?
Nutritional yeast is often used in vegan cooking due to it’s cheesy flavor profile and resume of nutrients that are difficult to obtain from plants. However, it can be a great option for anyone to incorporate!
From a dietitian’s perspective, here are some key aspects of nutritional yeast, especially for children, including those who are picky eaters:
High in B vitamins
- Fortified nutritional yeast contains B12, which can be especially helpful for children on plant-based diets, since this vitamin is mostly found in animal products. B vitamins also support energy levels and brain function.
Protein-rich
- It’s a good source of protein, containing all nine essential amino acids, which is important for growing kids. Even a small sprinkle provides 2-3 grams of protein.
Rich in Fiber
- Nutritional yeast adds a little fiber, which can support digestion, especially in picky eaters who may not get enough fiber from fruits and vegetables.
Low in Sodium
Its savory flavor can be a healthier alternative to cheese or salty seasonings, helping parents reduce the amount of sodium in their kids’ meals.
Flavor Enhancer
- Its nutty, cheesy taste appeals to kids, especially those who love cheese.
Where Can You Find Nutritional Yeast?
You can typically find nutritional yeast either in the spice, baking, or health food section. It’s also easily accessible on Amazon too.
10 Kid-Friendly Ways to Use Nutritional Yeast
1. Cheesy Popcorn Topping
Popcorn is a fun, whole-grain snack that kids love. Sprinkle a mix of nutritional yeast, salt, and olive oil on freshly popped popcorn for a “cheesy” movie-night treat.
If you have children under four, popcorn is considered a choking hazard for them so opt for a puffcorn for a safer option.
Tip: Mix the yeast with a pinch of garlic or onion powder for extra flavor.
2. Mac and Cheese
For kids with dairy sensitivities, use nutritional yeast to make a creamy, dairy-free mac and cheese sauce. Combine it with plant-based milk, a bit of mustard, and a thickener like cornstarch or flour to create a kid-approved sauce.
Tip: You can even sprinkle it into your regular mac n cheese with dairy for a nutritional boost too!
3. Smoothie Boost
Though not as common, adding a teaspoon of nutritional yeast to fruit smoothies can add in extra nutrients without changing the flavor much. This works well for kids who resist foods like fortified cereals or veggies.
Tip: Let your kids sprinkle in the nutritional yeast themselves!
4. Buttered Noodles
If you have a buttered noodle lover, you need to be adding nutritional yeast! Not only does it add a cheese flavor, but also protein and B vitamins. Kids who like Parmesan cheese might enjoy this as a flavor alternative or enhancement.
Tip: Put the nutritional yeast in a recycled spice jar and offer it at mealtimes for your kids to add themselves.
5. Veggie Sprinkles
Use nutritional yeast as a cheesy seasoning on roasted veggies such as broccoli, carrots, cauliflower, and potatoes – even French fries and tater tots!
Tip: Feel free to let your kids dip their veggies in whatever dip they’d like if it helps them enjoy them more.
6. Homemade Crackers or Chips
Incorporate nutritional yeast into the dough for homemade crackers or sprinkle it over kale chips before baking. This can turn simple snacks into nutrient-packed options.
7. Eggs and Omelets
Mix nutritional yeast into scrambled eggs or omelet fillings. It blends seamlessly, adding flavor and nutrients without kids noticing.
Tip: Try mixing the nutritional yeast into eggs before you cook them. This will make for a more consistent texture and cheesy flavor.
8. Soup or Sauce Enhancer
Add a tablespoon of nutritional yeast to tomato soups, stews, gravies, or spaghetti sauces to boost both taste and nutrition. This method works especially well for kids who love comforting foods but need extra vitamins.
Tip: Try offering soups and sauces on the side like a dip.
9. Dips and Spreads
Use nutritional yeast to make fun, kid-friendly dips like dairy-free queso or ranch-style dips. You can even add it to premade dips and spreads like Ranch, hummus, or cream cheese. Serve these with veggies, crackers, or pita bread.
10. Sprinkle on Pizza
If you’re already shaking parmesan cheese onto your pizza, why not try substituting or adding nutritional yeast? Makes complete sense!
Tips for Introducing Nutritional Yeast to Kids
- Start Small: Introduce it in small amounts mixed with familiar foods.
- Involve Kids: Let them sprinkle it on foods themselves; they’ll feel more excited about trying it.
- Pair with Favorites: Add it to already-loved meals like pizza, pasta, or snacks.
The Bottom Line
Nutritional yeast is a versatile, nutrient-dense ingredient that can complement your child’s diet in delicious ways. Whether sprinkled on popcorn or blended into pasta sauces, it’s an easy win for parents dealing with picky eaters or looking for more plant-based options. Give these ideas a try and watch your kids explore new flavors—without even knowing they’re getting a nutrition boost!
Bonus Recipe: Cheesy Roasted Broccoli Bites
- Toss broccoli florets with olive oil, nutritional yeast, and a pinch of salt.
- Roast at 400°F (200°C) for 20-25 minutes.
- Serve as a snack or side dish—they’ll love the crispy edges!
This simple ingredient can become a game-changer in your kitchen. What are your favorite ways to use nutritional yeast with kids? Let us know in the comments!
