How To: Make Vegan Parmesan Cheese Sprinkle

About This Recipe

This is another staple recipe that I couldn’t live without. 

I sprinkle this vegan parmesan on everything as it turns a good recipe into a great one in a matter of seconds. Try it on top of my Roasted Garlic Cauliflower 'Alfredo'.

Nutritional yeast is (usually) fortified with vitamin B12, one of the only vitamins which are difficult to obtain completely in a varied plant-based diet. 

B12 is an essential vitamin allowing a number of vital functions to take place in the body, including the production of red blood cells.

Red blood cells supply oxygen to tissues and cells around the entire body. 

Deficiency in vitamin B12 can therefore lead to tiredness, anaemia and tingling hands and feet due to lack of oxygen being transported around the body.   

Vitamin B12 is one of the only two vitamins that cannot be manufactured by plants (Vitamin D is the other). 

While our bodies can produce Vitamin D through sun exposure, Vitamin B12 is only made by microbes.

In a modern hyper-hygienic environment, most of the microbes containing vitamin B12 are killed off (for example in treated water) however they do reside in the guts of animals. 

Those of us who consume these animas generally have nothing to worry about in terms of maintaining sufficient vitamin B12 levels. For those on a plant-based diet however, vitamin B12 is one of the most commonly recorded deficiencies.

Maintaining optimal levels can be achieved by consuming vitamin B12 fortified products (such as nutritional yeast and some cereals) and/or through supplementation. The most recent research tells us that we require 250 mcg or more of B12 per day. 

This can easily be achieved by taking a supplement or by adding up how much you are getting through each of your fortified foods (the amount per serve or % of daily value will be written on the Nutrition Facts label).

If you have any doubts about your ability to obtain enough B12 per day through fortified foods, consult your health care professional for advice about an appropriate supplement as the effects of B12 deficiency can be devastating and life threatening. (For more information on B12 see here). 

On that cheery note - on to one of my favourite staple recipes! 


You will need:

  • 1 cup sunflower seeds
  • 1 cup nutritional yeast flakes
  • 1/2 tsp onion powder
  • 1 tsp smoked paprika
  • 1 tsp salt

How to:

  1. Toast the sunflower seeds in a pan over low heat until lightly golden. Allow to cool slightly

  2. Add all ingredients to a high strength blender or food processor and pulse a few seconds at a time until the sunflower seeds are roughly broken up, but not entirely ground

  3. Sprinkle on top of pastas, salads, use as a deliciously cheesy coating for vegetables or tofu, or eat it straight from the blender! I love it on top of my Roasted Garlic Cauliflower 'Alfredo'. Store leftovers in an airtight jar for up to two weeks. I always keep some on hand for whenever a cheese craving strikes!

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About The Author - Tamika Woods

Tamika Woods | PCOS Author | Nourished Natural Health
Tamika Woods, Clinical Nutritionist (B.HS; B.Ed), Bestselling Author

For a decade, Tamika battled chronic acne, irregular cycles, mood swings, hair loss, painful periods, severe digestive issues and Polycystic Ovary Syndrome (PCOS). You name it - she's been there!

Tam was finally able to clear her skin, regulate her cycle, be free of period pain and fall pregnant naturally with her daughter in 2020. It took Tam 10 years and tens of thousands of dollars in tertiary education to get the answers she needed to get better.

She didn’t want other women to suffer as long as she did which is why she has dedicated her life to helping women in the same position as she was.

Tam helps women interpret what their bodies are trying to communicate through frustrating symptoms, and then develop a step-by-step roadmap to find balance again. She's here to help you get on track!

Tamika Woods is the author of the Amazon best seller PCOS Repair Protocol. She holds a Bachelor of Health Science degree (Nutritional Medicine) as well as a Bachelor of Education, graduating with Honours in both.

She is a certified Fertility Awareness Method (FAM) Educator and a certified member of the Australian Natural Therapists Association (ANTA).

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