Dairy Free Parmesan

This is one of those things I keep in my cabinet all the time. It’s great to use as a topping like parmesan for pastas, salads, and anything else. The other good thing is that you can store it in the pantry for a few weeks since it’s all dry ingredients. Simple, dairy-free, and soy-free alternative to parmesan cheese that’s nutritious. Yes please!

Nutritional Yeast

The main ingredient is nutritional yeast. If you have dabbled into vegan cooking you most likely have heard of it. Let’s talk about what it is and what it is not and then look at why it’s nutritious.

  • Nutritional Yeast IS
    • the same type of yeast that’s used to bake bread and brew beer.
  • Nutritional Yeast IS NOT
    • Active yeast
    • Baker’s yeast and Brewer’s yeast is bought as an active ingredient to leaven bread and to brew beer. Nutritional yeast is what is left over after the yeast cells are killed.

What’s left?

A nutty, cheesy flavoring. Most nutritional yeasts on the shelves are fortified with B vitamins and can be a very rich source. Not only that but as a cheesy flavoring that is natural, take a look at the nutritional value.

1/4 cup serving

  • 60 calories
  • 0.5 g fat
  • 5 g carbohydrates
  • 3 g fiber
  • 0 g sugar
  • 8 g protein
  • 980% Thiamin (B-1)
  • 750% Riboflavin (B-2)
  • 290% Niacin (B-3)
  • 350% B-6
  • 460% Folate
  • 730% B-12

Good news, B vitamins are water soluble and is not stored in the body, so taking high amounts of b-vitamins is not a concern. They are known to help with energy by aiding in digestion, they are neurotransmitters so they help reduce the chance of stroke, helps with memory, hormone production and health, building blood cells, and maintaining healthy nerve cells.

I can’t say your regular cheesy topping can do all of that.

 

So here is my recipe for a flavorful cheesy topping with some major added nutritional benefits!

Dairy Free Parmesan

  • Servings: Makes 1/2 cup, 2 tbsp per serving, 4 servings
  • Print

Ingredients

  • 1/4 cup nutritional yeast
  • 1/4 cup slivered almonds
  • 1 tsp garlic powder
  • 1 tsp salt, optional
  • Dash of pepper if desired

Directions

  1. Pulse all ingredients in a blender or food processor until combined
  2. Store in an air tight container and store in the pantry for a few weeks. Top everything with it!

Nutritional Information

18 calories | 0.04 fat | 0.01 g polyunsaturated fat | 0.03 g monounsaturated fat | 0 g saturated fat | 0 g trans fats | 0 mg cholesterol | 582 mg sodium* | 1.6 carbohydrates | 0.85 g fiber | 0.02 g sugar | 2.2 protein

*If you add the salt

Nutritional Information for Regular Parmesan

2 tbsp serving

42 calories | 2.8 g fat | 0.2 g polyunsaturated fat | 0.8 g monounsaturated fat | 1.8 g saturated fat | 0 g trans fats | 8.8 g cholesterol | 153 mg sodium | 0.4 g carbohydrates | 0 g fiber | 0 g sugar | 3.8 g protein


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