Cheese Sauce For Vegetables – 10 Calories/Tbsp!

cheese sauce for vegetables recipe

Cheese Sauce For Vegetables – 10 Calories/Tbsp!

Get all the taste of cheese without the calories or dairy!

You want to eat more vegetables.

You know they are good for you. You know they can keep you slim and help keep you free of heart disease, cancer, diabetes…

In fact, if the darn things just tasted better, you’d be gobbling them down every day.

But that’s the catch, isn’t it?

Vegetables are something mom and dad forced us to eat when we were kids.

Very few of us tried a Brussel sprout at the age of 5 and then begged mom to load our plate with a second helping.

So, if you want to eat more vegetables, or you have someone in the house that refuses to eat vegetables unless they are smothered in cheese, then you MUST try this secret cheesy-tasting ingredient…

Nutritional Yeast Seasoning

You may be able to find nutritional yeast in the health food aisle of your local grocery store. If not, you’ll find it on Amazon.

Sprinkle it on your cooked vegetables and it makes them taste like they’re coated in cheese – honest!

This unusual seasoning is rapidly becoming popular with foodies for its cheesy taste and nutritional benefits (see the bottom of the post).

It comes in a shaker container, so you can sprinkle it on your food (i.e. veggies, popcorn, eggs) just like you would sprinkle on Parmesan Cheese.

Today, I want to share how to make a Healthy Cheese Sauce using Nutritional Yeast that has only 10 calories per serving, which makes it perfect for a low-calorie diet.


courtesy of Dr. Becky Fitness

Serving Size = 1 Tablespoon 10 Calories/Serving


  • 1/2 Tablespoon Butter
  • 1 Tablespoon Whole Wheat Flour can substitute coconut or almond flour
  • 3/4 cup unsweetened & unflavored Almond Milk can substitute another nut milk
  • 6 Tablespoons Nutritional Yeast
  • 2 teaspoons Dijon Mustard
  • 1/4 teaspoon Garlic Powder
  • 1/4 teaspoon Onion Powder
  • 1/4 teaspoon Salt
  • 1/4 teaspoon Black Pepper


  • In a small pan, melt the butter over medium heat
  • In a small bowl, stir together the flour and milk to remove clumps
  • Add the milk/flour mixture and all remaining ingredients to the pan and stir occasionally for up to 5 minutes.
  • The sauce will thicken. You can add more flour or milk to reach your desired consistency.

Where To Find Nutritional Yeast

Nutritional Yeast’s popularity is growing, but this ingredient is not something you hear about a lot (kind of its own secret!)

It’s fine for vegetarians, gluten-free, salt-free, and sugar-free.

And, a half a spoonful of nutritional yeast a day has even been shown to ward off the common cold (nice side-effect!).

Give it a try and I think you’ll like it. In fact, you might just turn your pickiest eater into a vegetable lover!

Benefits of Nutritional Yeast

Here’s a quick list of some nutritional yeast benefits:

  • Makes veggies taste cheesy
  • One of the only non-animal sources of vitamin B-12
  • Great source of iron & zinc

About the Author

Dr. Becky Gillaspy, DC graduated Summa Cum Laude with research honors from Palmer College of Chiropractic in 1991.

4 Daily Habits That Give Your Body No Choice But to Lose Weight

Get Free Access

Enter your information below for instant access to the strategy & free video series that explains how to get the most out of the strategy! 

  • This field is for validation purposes and should be left unchanged.

Get Dr. Becky's 4 Daily Habits for Weight Loss