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Vegan Frittata Recipe

This nutritious vegan frittata is savory, filling, easy, and versatile! Include your favorite veggies and change up the seasonings and cheese for endless variations. Oil-free and gluten-free.

Prep Time
25 mins
Cook Time
1 hr
Total Time
1 hr 25 mins
Servings: 6 servings
Calories: 190 kcal
Course: Breakfast , Brunch
Cuisine: American , Italian-American Fussion

Ingredients

For the "egg" mixture:
  • 2 (14 oz) packages extra-firm tofu, drained
  • ¾ cup water
  • ⅓ cup unsweetened/unflavored non-dairy milk
  • ⅓ cup nutritional yeast
  • 1 ¾ teaspoons kala namak Indian black salt
  • 1 teaspoon onion powder
  • 1 teaspoon garlic powder
  • ¼ teaspoon ground turmeric
  • black pepper
  • ¼ cup flour such as all-purpose, a gluten-free blend, or whole wheat
Other ingredients:
  • 10 ounces mushrooms, sliced see Notes for more veggie ideas
  • 1 medium zucchini, thinly sliced
  • ⅓ cup chopped green onion
  • ⅓ cup chopped fresh parsley
  • ¾ teaspoon Italian seasoning blend, optional
  • ½ cup crumbled vegan feta, homemade or store-bought, plus more for serving see Notes for oil-free options

Instructions

    Cup of Yum
  1. Preheat the oven to 350 degrees F and preheat an 11-inch non-stick, oven-safe skillet over medium heat.
  2. Lightly squeeze the blocks of tofu over the sink to remove some of the water. Place in a blender with all remaining tofu "egg" ingredients. Blend until smooth. The mixture will be very thick; stop and stir as needed. Set aside.
  3. Cook the mushrooms in the preheated pan for about 5 minutes, until most of the moisture has evaporated. Add the zucchini and green onion and cook for 2 minutes. Reduce heat to medium-low, and add the parsley, Italian seasoning, and a pinch of salt and pepper. Stir to combine.
  4. Pour the blended tofu mixture into the pan, and add the cheese. Gently stir so the veggies and cheese are coated and dispersed evenly around the pan. Smooth the top, and season with more black pepper, if desired. Use a damp paper towel to wipe away any messy "egg" mixture from the sides of the skillet.
  5. Cook undisturbed over medium-low heat for about 3 minutes, then transfer to the oven.
  6. Bake uncovered for about 50 minutes. To test for doneness, insert a knife near the center of the frittata - it should come out piping hot and the tofu should appear slightly set but still a little creamy.
  7. Let the frittata rest for 15 minutes before slicing. Garnish with additional parsley, green onion, and cheese, and serve hot.

Notes

  • Other veggies to try: chopped broccoli, cauliflower, or Brussels sprouts, asparagus, spinach, arugula, tomatoes, red onion, leeks, and diced potato (saute until barely fork tender).
  • Homemade cheese options: try my vegan feta, liquid mozzarella, almond ricotta or tofu ricotta
  • Store leftover vegan frittata in the refrigerator for up to 5 days. It reheats best in the microwave. Leftovers can also be frozen, though some of the water content of the tofu may separate after thawing.

Nutrition Information

Calories 190kcal (10%) Carbohydrates 10g (3%) Protein 20g (40%) Fat 10g (15%) Fiber 3g (12%)

Nutrition Facts

Serving: 6servings

Amount Per Serving

Calories 190

% Daily Value*

Calories 190kcal 10%
Carbohydrates 10g 3%
Protein 20g 40%
Fat 10g 15%
Fiber 3g 12%

* Percent Daily Values are based on a 2,000 calorie diet.