Nutritional Yeast, Baby!

Why and how to incorporate "nooch" into your toddler's diet

Jan 31, 2025

Thanks for checking out Cool Allergy Mom! Subscribe for free to stay in the loop on new posts:

I didn’t really discover nutritional yeast until I was an adult. Like, in my 30s. Growing up, I had a best friend whose family added it to popcorn. Throughout my 20s, I was a vegetarian and knew this mysterious sprinkle was a common component of my restaurant orders. But I never bought or cooked with it until I became the mom of a kiddo with food allergies. Now, I’m all in. So, here’s my pitch for why these yellow flakes may deserve a spot in your pantry — especially if you’re catering to a toddler aged 1-3.

Note: Nutritional yeast is safe for a baby-led weaning (BLW) diet for those between 6 and 12 months. However, I think it pairs best with a tiny bit of salt, making it more ideal for the toddler stage.

First… what is nutritional yeast?

Nutritional yeast, affectionately known as "nooch," is a deactivated form of yeast often used as a seasoning. It’s naturally vegan, gluten-free, and packed with nutrients, making it a versatile ingredient. Bonus: It has a cheesy, savory flavor that grown-ups and picky toddlers alike can get behind.

Nutritional yeast’s benefits for toddlers

Here’s why nutritional yeast can be a great addition to your toddler’s diet:

B Vitamins: Most brands of nutritional yeast are fortified with essential B vitamins — thiamine (B1), riboflavin (B2), niacin (B3), pyridoxine (B6), and folate (B9) — which support energy production, brain development, healthy skin, and the formation of cells, neurotransmitters, and hemoglobin. Some brands also include B12, which is crucial for brain development and energy production.
Iron: Iron supports rapid growth and cognitive development. While nutritional yeast contains only a small amount of iron, it can help contribute to a toddler’s daily needs (7 mg for ages 1-3).
Zinc and Selenium: These trace minerals help maintain a healthy immune system, which toddlers especially need during those germ-heavy daycare or preschool years.
Protein: If you’ve been here for a while, you know I’m on a mission to help parents realize that protein is usually the least of their youngster’s dietary concerns. That said, one tablespoon of nutritional yeast contains between 2-4 grams of protein. So, if you happen to run into issues getting ~13 grams of protein into your tot each day, a nooch sprinkle can help give a tiny boost.

Which food restrictions can nutritional yeast most help with?

Don’t think of nutritional yeast as a replacement for any foods. Really, it’s just a tasty seasoning that can help round out the nutrition of meals and snacks. That said, here are some common food restrictions that could make your little one an especially good candidate for team nooch:

Cheese: For dairy-allergic or vegan toddlers, nutritional yeast delivers the cheesy flavor without the lactose or allergens.
Eggs: While it doesn’t replicate texture, nooch offers B vitamins to help compensate for missing eggs.
Meat: If your toddler can’t eat meat, nutritional yeast provides some of the iron and B vitamins that are often found in animal products.

Easy ways to add nutritional yeast to your toddler’s plate

The possibilities are most definitely endless, but here are a handful of simple, kid-friendly ways to incorporate nutritional yeast:

Pasta and quinoa: If you serve your kid plain buttered or oiled noodles, add a sprinkle of nooch! A staple in my kitchen is pasta with lots of olive oil (healthy fat), a sprinkle of nutritional yeast and a pinch of salt. It tastes a bit like buttered noodles with parmesan, but with none of my kid’s allergens and even better nutrition! I also do this seasoning combo with quinoa and my kid gobbles it up.
Sauces (also on pasta): Mix it into any pasta sauce! If you like to hide veggies in your mac and cheese sauce, “hide” some nooch in there too. My go-to mac and cheese sauce is Ripple milk, vegan cheese, olive oil, nutritional yeast, and, optionally, whatever veg I have on hand to mash or puree in.
Veggies: If your toddler is wary of veggies, try sprinkling nutritional yeast on roasted or steamed broccoli, cauliflower, or carrots. Or stir it into mashed potatoes for a dairy-free cheesy twist.
Tofu scramble: I adjust down the amounts of salt and nooch in this tofu scramble recipe to be toddler-appropriate. My kid LOVES this stuff — just be careful about the risk of turmeric stains.
Soups and stews: If your kiddo likes soups and stews, stir in some nooch for added nutrients and a savory flavor boost.
Snacks: I personally have yet to venture into nooch-boosted snacks, but if your toddler has safely graduated to snacks like popcorn or roasted chickpeas, sprinkle on the nooch!

A few things to keep in mind

Don’t overdo it: Because nutritional yeast has a high concentration of B vitamins, experts recommend keeping it to about 1 teaspoon per day for a toddler. This ads sufficient nutrition without risking excess intake.
Check the label: Some brands of nutritional yeast are fortified with B12, while others aren’t. If you’re relying on it to boost B12 intake, double-check the packaging.
Not a sole source: While it’s packed with nutrients, nutritional yeast should complement a balanced diet, not replace other nutrient-rich foods.

Do you nooch?

I’d love to know if and how other families are adding nutritional yeast to the table or lunchbox!

If you find my content valuable, support Cool Allergy Mom by sharing with your friends, or, buy me a coffee!

Share Cool Allergy Mom

Buy me a coffee!

Thanks for reading to the end! If you haven’t already, subscribe to Cool Allergy Mom for free to stay in the loop on new posts: