Eggless Vegan Frittata

Featured in Dr. Jinan Banna’s recent collection of healthy brunch ideas, this savory breakfast dish is a great prep-ahead option for busy weekday breakfasts. It is rich in flavor, easy to take on the go, high in protein (thank you, tofu!) and rich in micronutrients from the vegetables. If preparing for an infant under the age of 12 months, consider omitting the soy sauce and salt. Cook in a cast iron pan to help boost iron intake!

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Eggless Vegan Frittata Recipe

Eggless Vegan Frittata

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Yield: 6 (3-in. slices)

Author: Malina Malkani

Prep time: 15 MinTotal time: 15 Min

This Eggless Vegan Frittata is a savory breakfast dish that is nutrient-rich, bursting with flavor, and high in protein. If preparing for an infant under the age of 1, omit the soy sauce and salt to keep sodium intake low. Cook in a cast iron pan for a boost in iron intake!

Ingredients

Tofu Egg

• 1 (14oz) block extra firm tofu
• 3 tablespoons nutritional yeast
• 2 tablespoons your favorite unsweetened, plain plant-based milk
• 1 tablespoon cornstarch/arrowroot starch
• 1 teaspoon garlic powder
• (1 teaspoon soy sauce, omit if serving to an infant under the age of 12 months)
• (¾ teaspoon salt, omit if serving to an infant under the age of 12 months)
• ½ teaspoon onion powder
• Dash of turmeric powder (for color)

Vegetable Filling

• 2 tablespoons neutral cooking oil
• ½ large onion (finely diced)
• 2 ½ cups cremini mushrooms (finely minced)
• ½ large red bell pepper (finely diced)
• 1 teaspoon dried Italian herb seasoning
• (Salt and pepper to taste, omit salt if serving to an infant under the age of 12 months)
• 2 cups baby spinach (finely chopped)

Instructions

1. Preheat oven to 350 degrees F.
2. Place all tofu egg ingredients into a food processor or a high speed blender.
3. Blend until thick, smooth, and creamy.
4. Heat up a cast iron skillet over medium heat and coat pan with neutral cooking oil.
5. Once heated, sauté onion until translucent, about 3-5 minutes.
6. Add in cremini mushrooms and sauté until mushrooms have decreased in size, about 5-10 minutes.
7. Add in red bell pepper and sauté for another 3-5 minutes.
8. Add Italian herb seasoning and salt and pepper to taste.
9. Add in baby spinach and cook until wilted.
10. Turn off the heat and add in tofu egg mixture to the cast iron skillet.
11. Mix tofu egg mixture with vegetables until evenly combined.
12. Spread top of frittata with a rubber spatula to get an even surface.
13. Place frittata in the oven to bake for 30-40 minutes (depending on the size of your pan will determine how thick the frittata will be, it may take longer the thicker it is).
14. Cook until frittata is firm and light golden brown on top.
15. Let cool for 20 minutes before serving.
16. Store frittata in an airtight container for up to 5 days in the fridge.

Notes

Thank you for my intern, Daniella Durant (@nutritionbydaniella) for her contributions to this recipe!

Nutrition Facts

Calories

121

Fat

6

Sat. Fat

1

Carbs

9

Fiber

2

Net carbs

7

Sugar

3

Protein

8

Sodium

55

Cholesterol

1

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https://www.malinamalkani.com/recipes/eggless-vegan-frittata

Baby-friendly tofu frittata, eggless, vegetable filling of spinach, mushrooms., onion, and red bell pepper

Breakfast, Baby-friendly, Vegan, Vegetarian