Vegan Parmesan (Boosted with Calcium, Iron & Protein)
Toddler-Friendly & BLW
Your classic cashew & nutritional yeast base, boosted with a few clever additions for extra calcium, plant protein and iron — still sprinkle-perfect on pasta, risotto and roasted veg.
We love a good sprinkle of vegan parmesan on pasta, soups, risottos. And Francesco, being a real Italian, never lets the opportunity pass. So I thought to myself: why not make this little tradition really count towards Samuel’s nutritional bank — and ours?
Every small bit adds up, especially when it comes to iron and calcium. This sprinkle is such a clever booster — you do not even think about it, but use it a few times a week and it stacks up. It makes up for the one or two days where your toddler maybe did not eat very nutritiously. (I am talking about the days when they refuse everything but plain pasta with oil. We have all been there.)
It has become a constant staple in our household. The best part? If you run out, it is done so quickly. The other day we really did run out, and Francesco whipped it up while Samuel and I sat in front of our food at the dinner table, waiting like two hungry birds.
I really recommend you try this. Samuel also loves sprinkling it on his food himself — there may or may not be way too much sometimes, but as long as he is happy, I am a happy mama too.
What Makes This Parmesan Different
I kept the classic base — cashews and nutritional yeast — because it is genuinely perfect. But I added three clever extras that blend in completely invisibly and bring serious nutritional upgrades: hemp seeds for complete protein and iron, whole sesame seeds for calcium, and ground almonds for extra calcium and healthy fats.
The result tastes exactly like the classic version. Maybe even better, because lightly toasting the sesame seeds first adds a depth that really enhances that parmesan-y flavour.
Ten minutes to make. Lasts for weeks. And honestly, it does the quiet work of nudging Samuel’s calcium and iron up every single time it lands on a plate.
Why This Recipe Is Great For Toddler Nutrition
Calcium is essential for growing bones and teeth, and getting enough of it on a plant-based diet is something I think about often as a mum. The good news? Plants can absolutely deliver — you just need to know which ones to lean on.
This little parmesan jar punches well above its weight. Whole sesame seeds are one of the most calcium-dense plant foods you can buy, gram for gram. Ground almonds add even more calcium plus healthy fats. Hemp seeds contribute calcium too, alongside complete plant protein and a hit of iron.
And because it gets sprinkled on whatever the family is already eating, it works as a daily nutrient top-up without any extra cooking, fuss or convincing.
Tip: Pair this with a vitamin C-rich food (like tomato sauce, roasted peppers or a squeeze of lemon) to boost iron absorption from the hemp seeds.
Why You’ll Love This Recipe
- Genuinely calcium-rich — sesame, almonds and hemp do the heavy lifting
- Plant protein in every sprinkle — thanks to hemp, cashews and nutritional yeast
- Tastes like the original — the boosters are completely invisible in flavour
- Ten minutes, one bowl — no cooking required
- Keeps for three weeks in the fridge, three months in the freezer
- Sprinkles straight from frozen — no clumping, no waiting
Ingredients
Raw cashews
The base of any good vegan parmesan — mild, buttery and lightly sweet. They give the sprinkle its characteristic creamy mouthfeel.
Nutritional yeast
The cheesy, savoury, slightly nutty flavour comes from here. Also a great source of B vitamins, including B12 if you use a fortified brand.
Hemp seeds
Tiny but mighty. They blend in invisibly while adding complete plant protein, calcium, iron and omega-3s. Genuinely undetectable in flavour.
Whole sesame seeds
The calcium powerhouse. They also bring a very subtle nuttiness that actually deepens the parmesan flavour. Toasting makes a real difference here.
Ground almonds
Extra calcium and healthy fats, with a slight richness that rounds the whole thing out without changing the texture.
Garlic powder
Just a pinch — it adds depth without making it taste obviously garlicky.
Salt (optional)
A small pinch for toddlers over 1 year. Leave it out entirely for under-ones — the nutritional yeast and toasted sesame already give plenty of savoury depth.
How To Make Toddler Vegan Parmesan
Toast the sesame seeds
This step is optional but I really recommend it. Add the sesame seeds to a small dry pan over medium heat and toast for 2 to 3 minutes, stirring constantly, until lightly golden and fragrant. Transfer to a plate and let them cool completely before blending — warm seeds will turn the mix oily.
Blend everything
Add the cashews, nutritional yeast, hemp seeds, cooled toasted sesame seeds, ground almonds, garlic powder and optional salt to your grinder or food processor. Pulse in short bursts — about 8 to 10 pulses — until you reach a fine, crumbly, breadcrumb-like texture. Stop the moment it looks right. Over-blending turns it into a paste.
The texture secret — use a spice grinder, not a food processor. A small electric spice or coffee grinder gives you a much fluffier, finer, snowier result that genuinely looks and feels like real parmesan. A food processor works fine but tends toward a coarser, slightly oilier crumb because the blade has more space to spin in. You can find the electric grinder I use on Amazon — small, cheap, and one of the most-used appliances in my kitchen.
Taste and adjust
Have a tiny taste. Want it cheesier? Add a touch more nutritional yeast. Want a bit more depth? A pinch more garlic powder. Pulse once or twice more and you are done.
Store
Transfer to a clean airtight jar. It keeps in the fridge for up to 3 weeks, or in the freezer for up to 3 months. It sprinkles straight from frozen without clumping — honestly the freezer is the best storage option for batch cooking.
Variations
- Nut-free — swap the cashews and ground almonds for sunflower seeds and ground pumpkin seeds. The flavour shifts slightly but the nutritional profile stays strong.
- Italian-style — add 1 teaspoon dried oregano or Italian herbs for a herby version.
- Smoky — a tiny pinch of smoked paprika gives it a subtle smoky-cheesy character.
- Lower fat — reduce the cashews to 50g and increase the nutritional yeast slightly.
Tips For Toddlers
- Skip the salt entirely for babies under 1 — the nutritional yeast and toasted sesame already give plenty of flavour.
- Stir it through warm pasta rather than leaving it on top — it melts slightly into the sauce and your toddler gets every bit of it.
- Sprinkle on roasted vegetables straight out of the oven — the residual heat brings out the cheesy notes.
- Mix into mashed potato, polenta or risotto for a sneaky calcium and protein boost.
- Use it as a topping for tomato sauce on toast for a quick, balanced lunch.
Storage
Refrigerator
Up to 3 weeks in an airtight jar. The flavour actually deepens slightly over the first day or two.
Freezer
Up to 3 months. Sprinkle straight from frozen — it does not clump because the texture is too fine and dry to bind together.
Serve With
- Stirred through warm pasta with tomato sauce or pesto
- Sprinkled on creamy risotto or polenta
- On top of soups — my Iron-Rich Lentil Soup loves a sprinkle
- Tossed with roasted vegetables straight out of the oven
- On garlic bread or buttered toast for a quick lunch
- Mixed into mashed potato, mashed beans or hummus for an extra cheesy hit
Frequently Asked Questions
Is this really a good source of calcium?
Yes — genuinely. Whole sesame seeds are one of the most calcium-dense plant foods you can buy, and alongside ground almonds and hemp seeds they give this sprinkle a real calcium content. Think of it as a clever daily top-up — a generous sprinkle across meals quietly adds up, though it is not meant to replace your toddler’s main calcium sources like fortified plant milk.
Why use a spice grinder instead of a food processor?
A small electric spice or coffee grinder produces a much finer, fluffier, snowier texture — closer to actual grated parmesan. A food processor works fine but tends to give a coarser, slightly oilier crumb because the cashews release more oil with longer blade contact. If you have a spice grinder, definitely use it.
Can I make this nut-free?
Yes — swap the cashews for sunflower seeds and the ground almonds for ground pumpkin seeds (or just more sunflower seeds). The flavour will be slightly different but still delicious, and the nutritional profile stays strong.
Is this safe for babies under 1?
Yes, with no added salt. Just leave the salt out entirely — the nutritional yeast and toasted sesame already provide plenty of savoury flavour. As always with whole nuts and seeds, blend the mixture finely so the texture is fully crumb-like with nothing to choke on.
How long does it keep?
Up to 3 weeks in the fridge in an airtight jar, or up to 3 months in the freezer. It sprinkles straight from frozen without clumping, so the freezer is a great option for batch cooking.
Why toast the sesame seeds?
Toasting deepens their flavour and brings out a nutty richness that genuinely enhances the parmesan-like taste. It is optional — the recipe still works without it — but it makes a real difference. Just make sure they are completely cool before blending, or the warmth will turn the mix oily.
More Toddler-Friendly Recipes
Vegan Parmesan
Equipment
- Dry frying pan (for toasting)
- Food processor or electric spice grinder
- Airtight jar
Ingredients
- 80 g raw cashews
- 3 tbsp nutritional yeast
- 2 tbsp hemp seeds hulled / hemp hearts
- 1.5 tbsp white sesame seeds
- 1 tbsp ground almonds
- 0.3 tsp garlic powder
- 0.1 tsp salt — optional for ages 12 months+ only (leave out for babies under 12 months)
Instructions
- Add the sesame seeds to a dry pan over medium heat and toast for 2–3 minutes, stirring, until lightly golden and fragrant. Let cool completely before blending. Add the sesame seeds to a dry pan over medium heat and toast for 2–3 minutes, stirring, until lightly golden and fragrant. Let cool completely before blending.
- Blend everything: Add the cashews, nutritional yeast, hemp seeds, cooled sesame, ground almonds, garlic powder and optional salt to a food processor or electric grinder. Pulse in short bursts — about 8–10 pulses — until you get a fine, crumbly, breadcrumb-like texture. Don't over-blend or it turns to paste!
- Taste and adjust: Add a touch more nutritional yeast for cheesiness or garlic powder for depth. Pulse once or twice more if needed.
- Store: Transfer to an airtight jar. Keeps in the fridge for up to 3 weeks, or the freezer for up to 3 months. Sprinkle straight from frozen — it doesn't clump!
Notes
Toasted sesame adds a subtle nuttiness that genuinely enhances the parmesan flavour.
Ground almonds add healthy fats and a slight richness without changing the texture.
The key to texture: pulse, don't blend. A food processor or grinder beats a high-speed blender, which turns it greasy. Stop as soon as it looks like fine breadcrumbs.
For pasta: stir it through warm pasta rather than leaving it on top — it melts slightly into the sauce so your toddler gets every bit.
