This vegan frittata will amaze you! It's super easy to make, and you can customize it!
It's easy to find sweet and delicious vegan breakfast ideas. But savory? This vegan frittata will change your mind.
It's easy to make vegan frittatas. And it tastes almost exactly the same as the original.
This recipe can be used almost all day for cooking. It's possible to have a wonderful vegan brunch or breakfast that is perfect for everyone.
This would pair well with our homemade Vegan Biscuits!
Don't miss a post! Get all the latest posts delivered straight to your inbox by signing up for our weekly newsletter Get 15 quick recipes sent right away!
CLICK HERE TO SIGN UP!
Why This Dish Will Make You Smile
- Simple Clean Up This recipe is easy to clean after it's been made.
- Versatile Ingredients - All add-ins can be substituted for vegetables you like or what you have in your pantry. This recipe is also great for zero waste. You can use what you have and just toss the rest!
- Gluten Free This vegan breakfast recipe is gluten-free and is great for anyone looking for more recipes with no wheat.
Recipe Ingredients
Get your ingredients together!
- Tofu - When properly seasoned and blended, tofu can be a great vegan alternative. This recipe calls for extra firm tofu, but you could also use firm tofu. This recipe doesn't call for super-firm, silky, or soft tofu.
- Walnut Crumbles We are using our walnut saute crumbles recipe to add a meaty component. This dish can be made ahead.
- Veggies: Our vegetables of choice were baby spinach and artichoke hearts, asparagus, and onions for an aromatic touch.
- Cornstarch This helps make the recipe thicken during baking and gives the perfect texture for what is in a frittata.
For a complete list and measurements, see my recipe card.
Variations and Substitutions:
- Tofu - Pumfu (pumpkintofu) is the only option we recommend for this recipe
- Walnut Crumbles You can also use pre-made or cooked vegan sausage for this recipe, or you can omit the meat and add more veggies
- Vegetables: Feel free to use whatever veggies you have or would like in this dish
- Cornstarch - You could substitute this with arrowroot powder, if you have an anti-inflammatory or corn-free need
Step-by-Step Instructions forhow do you make a vegan frittata ?
Step 1.
- Preheat oven at 375°F/190°C Blend the tofu, non dairy milk, cornstarch and seasonings in a food processor or high-speed blender. Blend until smooth. Set aside.
- Oil can be added to a 10-inch oven-proof skillet*. Heat oil on medium heat. Once the oil has been heated, add in the onions and peppers. Let them saute for 3-4 minutes. Cook garlic until fragrant for 30 seconds to 1 minute.
- Let the meat crumbles, greens, and any other ingredients be added to the pot. Cook for about 1-2 minutes or until greens are just starting to wilt. Stir in the artichokes, asparagus or other desired vegetables. Fold the tofu mixture in. Smoothen the top layer of the dish to a uniform thickness.
- Bake for 40 minutes, or until golden brown on the top. Let the dish cool down for 10 minutes before cutting. Before serving, add black salt, red onions, cabbage, green onions, and any other toppings you like.
Step 2.
Step 3.
FAQs:
You can substitute the tofu for pumfu (pumpkintofu), or you can omit it and add more vegetables.
Yes. After cooling, store in an airtight container in the refrigerator for up to 2 days.
This dish can be frozen. Once thawed, let it cool overnight before heating.
Other vegan savory breakfast recipes to consider:
-
Vegan Sheet Pan Breakfast Quesadillas
-
Vegan Sheet Pan Breakfast Hash
-
The Best Vegan Omelet (Just Egg Omelet)
-
Vegan Mexican Sweet Potato Breakfast Hash
This recipe was loved by you.
In the comments section, click the five stars above the recipe card or below! This is a great way for you to help us continue to bring you great recipes!
Vegan Frittata
Ingredients
- 14 oz additional firm tofu, drained, and pressed
- 1/3 cup non-dairy milk
- 1 tablespoon cornstarch
- 3 HTML3_ HTML3_ HTML4_ HTML5_ HTML6_ HTML7_ HTML8_ HTML9_ HTML5_ HTML3_ HTML5_ HTML3_ HTML5_ HTML6_ HTML5_ HTML5_ HTML6_ HTML7_ HTML8_ HTML5_ HTML5_ HTML6_ HTML5_ HTML5_ HTML5_ HTML5_ HTML5_
- 1 1/2 teaspoon garlic powder
- 1 all-purpose seasoning
- 1 teaspoon onion powder
- 1/2 teaspoon Italian seasoning
- 1/2 tsp black pepper
- 1/2 teaspoon turmeric
- 2 tablespoon olive oil
- 1/2 yellow onion, diced
- 1 red bell pepper, diced
- 2 cloves garlic, minced
Add-ins
- 1/2 cup vegan walnut sausage crumble, cooked
- 2 cups baby spinach leaves
- 1 cup arugula leaves
- 3/4 mug heart, chopped
- 1 Cup Fresh Asparagus, Cooked and Chop
Instructions
-
Preheat oven at 375°F/190°C Blend the tofu, non dairy milk, cornstarch and seasonings in a food processor or high-speed blender. Blend until smooth. Set aside.
-
Oil can be added to a 10-inch oven-proof skillet*. Heat oil on medium heat. Once the oil has been heated, add the onions and peppers. Let them saute for 3-4 minutes. Cook garlic until fragrant for 30 seconds to 1 minute.
-
Let the meat crumbles, greens (if added) and vegetables cook for about 1-2 minutes, or until the greens are just starting to wilt. Stir in the artichokes, asparagus or other desired vegetables. Fold the tofu mixture in. Smoothen the top layer of the dish to a uniform thickness.
-
Bake for 40 minutes, or until golden brown on the top. Let the dish cool down for 10 minutes before cutting. Before serving, add black salt, red onions, cabbage, green onions or any other toppings you like.
Video
Notes
Nutrition
Let's make some!
Send it to Instagram with the hashtag @makeitdairyfree, so we can share it!
Vegan Frittata was first published on Make It Dairy Free.
By: Larisha BernardTitle: Vegan Frittata
Sourced From: makeitdairyfree.com/vegan-frittata/
Published Date: Sun, 19 Mar 2023 13:55:25 +0000
Paleovsketo.com is a trusted source for up-to-date knowledge on lifestyle nutrition that provides reliable strategies for feeling and looking your absolute best. We are dedicated to embracing healthier living by providing education, inspiration and empowerment. Our mission is to help people revolutionize how they think about healthy eating through our community of stories, passions and delicious recipes.
At Paleovsketo.com, we cover various topics related to nutrition such as paleo, keto, plant-based, mediteranian diets to intermittent fasting and weight loss. All contributions are welcome and we invite everyone to email us at [email protected] with their insights on food, health and wellness to become a part of this growing community and help one another find balance in mindful living.
This website is your go-to source for information regarding achieving optimal health through better diet choices and practices, emphasizing plant-based diets as the ideal way of life for a healthier future for us all! We believe that our universe functions perfectly when we act with confidence, grace and integrity - when we choose to be conscious eaters we contribute something special that benefits everyone around us.
Frequently Asked Questions
Are plant-based diets sustainable?
Plant-based diets are becoming increasingly popular for their health and environmental benefits. Eating a plant-based diet can be more sustainable than consuming foods derived from animal sources, as it generally causes less pollution and has lower emissions of greenhouse gases. Plant-based diets also use less resources, as they are usually grown using fewer inputs than animals. Additionally, animals raised for profit often require large amounts water, land, or fossil fuel resources. Some environmental effects of livestock production have been associated with global warming. Reducing consumption of these foods and incorporating more plant-based meals to one's week could help reduce carbon footprint and promote healthier, more eco-friendly practices.
What happens to my meat if I stop eating it?
You will notice changes in your body when you stop eating meat. You may experience a higher intake of fiber and lower levels of saturated fat when you switch from meat to plant-based proteins, such as beans, legumes, nuts, whole grain, and soy-based foods. This shift can benefit your heart health, and overall digestion health. Due to better digestion and the elimination inflammatory foods such as animal proteins, you might experience an increase in energy. The ability to reduce stress hormones caused by excessive animal protein consumption may make your moods more stable. The trend towards a plant-based diet is also gaining popularity to counter the environmental damage that factory farming has caused.
What are some examples of plant-based foods you can eat?
A plant-based diet is becoming more popular due to its environmental and health benefits. Common plant-based foods include those that are derived from fruits, vegetables, legumes and nuts. These foods provide vitamins, minerals as well as antioxidants and dietary fibre. Beans and pulses like chickpeas, lentils, and kidney beans are excellent sources of plant protein. There are many other plant-based options, such as olive, flaxseed, flaxseed, and other nut oil. Additionally, many ready-to-eat meals are now available, which can further reduce your overall grocery cost. A plant-based diet may not be more expensive than others depending on the type and quantity of food you buy.
What is the disadvantage of plant-based meat?
The main disadvantage of plant-based meat is the lack of essential vitamins and minerals found in animal proteins. Some essential amino acid, vitamin B12, as well as heme Iron, are less abundant in plant-based protein than animal proteins. Some plant-based products have more sodium than actual meat due to the need for preservation. Online and in-store purchases of quality vegan products can prove more expensive and more time-consuming. If you consider the cooking time of vegan products, some may need more effort and take longer to prepare.
Can you still eat out in restaurants when you are on a plant-based eating plan?
Many restaurants now offer vegan-friendly options on their menus. In larger cities and communities, many vegan restaurants are popping up and offering exciting food choices. Many mainstream restaurants offer vegetarian-friendly options, so you can still enjoy the best of traditional restaurant cuisine while following a plant-based diet. Look for recipes where vegetables or legumes such as tofu, tempeh, seitan, or other protein sources like beans are the stars. Vinegar and healthy oils can be substituted for mayonnaise or dressings that are high in saturated oil. Ask your server to make sure you know what vegan items are available.
For ideas on vegan recipes, you might want to research vegan cookbooks before you go. Many restaurants will accommodate guests who eat a plant-based diet. They will also do their best to meet your needs. It is possible to enjoy a delicious meal out while following a plant-based diet with a little creativity and research.
Statistics
- A study found that livestock provides just 18 percent of calories consumed globally but takes up 83 percent of farmland. (forksoverknives.com)
- According to research published, going plant-based can cut grocery bills by $750 a year per person, Journal of Hunger & Environmental Nutrition. (forksoverknives.com)
External Links
doi.org
who.int
pubmed.ncbi.nlm.nih.gov
- PubMed: Deteriorating beta cell function in type 2 Diabetes: A long-term model
- A Plant-Based Dietary Intervention Improves Beta-Cell Function and Insulin Resistance in Overweight Adults: A 16-Week Randomized Clinical Trial - PubMed
ncbi.nlm.nih.gov
- Effects of Plant Based Diets on Weight Status: a Systematic Review - PMC
- Healthcare professionals can use plant-based nutrition to prevent and treat chronic diseases. PMC
How To
How do you ensure that your body gets enough protein when eating a plant-based diet
It is possible to ensure you get enough plant-based protein with the right combination. A variety of plant-based protein sources include nuts, legumes and seeds as well as tofu, tempeh and quinoa. These foods should be included into your daily diet. To optimize nutrient intake while following a vegan diet, consider superfoods like spinach, goji berries, and chia seeds packed with vitamins and minerals.
In addition to eating plant-based proteins in meals throughout the day, it is beneficial to supplement a vegan diet with additional protein sources; look for products like plant-based protein powders, nut butter, or collagen peptides (derived from plants) that can be blended into smoothies or other recipes as desired. If you don’t feel like you’re getting enough protein by eating only plant-based proteins, then you should consider supplementation with high quality supplements. High-quality pills, capsules and tablets can provide you with the exact amount you need.
Individuals who follow a vegan lifestyle can easily meet their daily nutritional requirements by making conscious efforts to include plant-based protein in various meals.
Resources:
I Dieted Like A Vegan Pro Athlete For 30 Days"Honestly finishing these workouts while changing my diet is very concerning." Quinton loves to work out and has always thought that he needed to eat a lot of |
How To Start A Plant Based Diet | Dr. Laurie MarbasTo work with a plant-based physician visit: More Plant-Based resources at In this "The Doctor Is In" episode: Dr. Laurie Marbas explains not only how to |
Whole-Foods, Plant-Based Diet Beginner''s GuideThere are many arguments about which diet is best for you. Regardless, all camps agree that diets emphasizing fresh, whole ingredients and minimizing |
Here''s What Happens To Your Brain And Body When You Go Vegan | The Human BodyThinking about skipping out on meat and dairy? Going vegan is becoming increasingly more common, but is it actually good for you? Following is the |
Plant based diets vs. Ketogenic Diets | What is the evidence?When it comes to diets, most studies examine population cohorts using food frequency questionnaires. This makes it hard to control all aspects of the study. |
Salamat Dok: Health advantages of plant-based dietDr. Johann Mañez talks about the health advantages of plant-based diet, particularly in preventing the development of type 2 diabetes and heart problem |
5 benefits of a plant-based dietNo one food can reduce your risk for cancer, but there is an overall diet that can. Learn what it means to eat a plant-based diet and see all the ways it can |
Bone Health and Plant-Based DietsDr. Neal Barnard shares a new study and explains how you can build and maintain strong, healthy bones on a plant-based diet. About Us: The Physicians |
New information on plant based food alternativesResearchers are learning more about the possible benefits and drawbacks of plant based meat and dairy alternatives. |
A Masterclass On Plant-Based Nutrition | Rich Roll PodcastRich Roll presents a master class on plant-based nutrition, breaking down the latest research and wisdom shared by physicians & experts who have graced the |
Dr. Ian Smith talks benefits of eating plant-based diet l GMAThe bestselling author is out with a new book, “Plant Power: Flip Your Plate, Change Your Weight -- The Simple 4-Week Plan.” READ MORE: SUBSCRIBE to |
Dutch Mini Pancakes (Poffertjes)Savor the tradition with every bite! Try these irresistible Dutch Mini Pancakes, aka Poffertjes, made with a secret batter and cooked to golden perfection in a |
Authentic Potato Pizza (Pizza con Patate) with Truffle SalsaWho would have thought that potato on pizza can be this good? Try this authentic potato pizza recipe with a savory twist! Topped with potatoes and served with |
9 Scientific Benefits of Following a Plant-Based DietFollowing a plant-based diet (think vegan, vegetarian, or even flexitarian) is associated with a bevy of potential health benefits. That includes a lower risk |
Hamburger Pie Made VeganLooking for a delicious vegan twist on classic comfort food? Try this Hamburger Pie made vegan! This savory dish features a flavorful plant-based meat |
Vegan Banana Bars with Pina Colada FrostingThese Vegan Banana Bars with Pina Colada Frosting are a tropical dessert that everyone will love! Get ready to indulge in a delicious and guilt-free treat |
Socca Farinata (Chickpea flatbread)Learn how to make Socca Farinata, a savory and gluten-free chickpea flatbread with this simple recipe. Perfect for a quick snack or appetizer, this |
Vegan Jalapeno PoppersThese easy vegan jalapeno poppers are the ultimate party appetizer. Packed with a cheesy dairy-free filling and topped with crunchy panko breadcrumbs. We are |
Vegan Christmas CookiesThese Vegan Christmas Cookies are packed full of holiday cheer. Simple vegan sugar cookies are topped with a homemade dairy-free icing. And they're fun and |
11 Best Vegan “Cheese” RecipesBest ever roundup of vegan cheese recipes on the internet - Vegan Feta Cheese, Vegan Cheese Sauce, Vegan American Cheese Slices, Vegan Parmesan Cheese and more. |
25+ Vegan Valentine’s Day DessertsShow your love with these Vegan Valentine’s Day Desserts! From a classic Red Velvet Cake to a creamy Chocolate Mousse to delightful Raspberry Truffles- there's |
Fudgy Avocado Brownies (Vegan!)This fudgy avocado brownies recipe is loaded with rich chocolate flavor and bursting with sweetness. This avocado brownie recipe is made with avocados, peanut |
Ugadi Pachadi Recipe & SignificanceUgadi Pachadi Recipe & SignificanceFirstly, Ugadi (also referred to as Yugadi) is the New Year for the people in South Indian states like Karnataka, Andhra |
Gudi Padwa 2023 | Gudi Padwa Food RecipesGudi Padwa 2023 | Gudi Padwa Food RecipesAccording to the Hindu lunisolar calendar, Gudi Padwa Festival marks the beginning of the New Year. This is for the |
Ugadi 2023 | Ugadi Special Food RecipesUgadi 2023 | Ugadi Special Food RecipesAccording to the Hindu calendar, Ugadi Festival is celebrated as the New Year with much fervor in the South Indian |
Red Sauce Pasta (Red Pasta)Red Sauce Pasta (Red Pasta)If you are looking for some easy-peasy Pasta Recipes with some specific sauces, this Red Sauce Pasta is what you should begin with. |
What is a plant-based diet?Choosing more plant-based foods can help you eat a healthier diet. A Heart & Stroke dietitian explains how. |
Kesari Recipe | Perfect Rava KesariKesari Recipe | Perfect Rava KesariHere’s a dish that is the South Indian variant of the North Indian suji ka halwa. Meet Kesari Recipe – a popular, delicious |
35+ Vegan Brunch RecipesThese vegan brunch recipes are loved for their versatility, portability, and delicious flavors. Whether you prefer sweet or savory, they are the perfect |
Easter Bunny CupcakesWhip up these Easter bunny cupcakes for an Easter celebration. Start with pre-made cupcakes and decorate with colored sugar, marshmallows and chocolate chips |
Strawberry Kiss CookiesPretty in pink is what you will find in these strawberry kiss cookies! A strawberry cake mix cookie that is rolled in sugar and topped with a chocolate Hershey |
Spinach Mushroom FrittataSpinach Mushroom Frittata is a delicious and healthy dish that is perfect for breakfast, brunch or even lunch. It is easy to make and can be customized with |
Strawberry Cheesecake Overnight OatsStrawberry Cheesecake Overnight Oats is a delicious and healthy breakfast that can be prepared the night before. This is a great way to prep your breakfast |
Beginner's Guide to a Plant-Based Diet | Forks Over KnivesOne of the most powerful steps you can take to improve your health is to move to a plant-based diet. We have everything you need to know to get started here |
Sheet Pan GnocchiIf you’ve never made sheet pan gnocchi before, prepare yourself: once you try it, your weeknight dinner rotation will never be the same! The reason it’s so |
Favorite Veggie PizzaIf you were to ask me, “What’s the best vegetarian pizza in Chicago?”, I’d have to ask a few followup questions before I answered. Like, what kind of veggie |
Irish Soda BreadThis Irish soda bread recipe is the quickest, easiest way I know to make a great loaf of bread at home. It calls for 8 basic ingredients, and you can mix up |
17 Best Cabbage RecipesChoosing to make a cabbage recipe can feel like a commitment. You’re going to buy a whole entire cabbage in order to add a tiny bit of it to some tacos? What |
How To Cut CabbageEver wondered how to cut cabbage? You’re in the right place! Today, I’m breaking down my favorite easy methods for how to cut cabbage for salads, slaws, |
Crispy BBQ Pulled Mushroom SandwichesThese BBQ pulled mushroom sandwiches are tangy, smoky & spicy with a tahini ranch slaw piled on top. Ready in 40 minutes with basic equipmentThe post Crispy |
How does Plant-Forward (Plant-Based) Eating Benefit your Health?Whether you’re considering eating less meat or giving it up entirely. |
40-Minute Lemony Red Lentil SoupLemony lentil soup with spinach & 7 spices is naturally vegan and gluten-free, pantry-friendly, flavourful, hearty, and ready in 40 minutes.The post 40-Minute |
30-Minute Easy Lentil Bolognese30-minute lentil bolognese is a hearty vegan dinner. A toothsome & meaty sauce with canned lentils & dried porcinis clings to rigatoni pasta.The post 30-Minute |
Pizza Night SaladPizza night salad is a perfect side. Romaine, chickpeas, fresh vegetables, sun dried tomatoes, pepperoncini & red wine vinegar thyme dressing.The post Pizza |
Moist Vegan Carrot MuffinsMoist vegan carrot muffins are ready in about 30 minutes and great for breakfast. Cinnamon, coconut oil, orange & vanilla shine in every bite.The post Moist |
What to Cook This FebruaryFebruary is here! If you bookmarked any hearty soups and stews that you haven’t gotten to try yet, this is the month to make them. In just…The post What to |
33 Fresh Super Bowl RecipesAre you ready for the Super Bowl? While I’m usually just in it for the snacks, our home team is this weekend! We’ll be cheering for the…The post 33 Fresh Super |
What is a plant-based diet, and is it healthy?Columbia and NYP nutritionist Sabrina Toledano explains the benefits of a plant-based diet and how to get started. |
Foolproof Basque CheesecakeBehold, my favorite luscious dessert! This cheesecake recipe hails from the Basque region of Spain—specifically, from a restaurant called La Viña, where fresh |
3-Ingredient Banana PancakesMaybe the world needs more banana pancakes. Yes, that’s just what we’re missing. Yes, that’s what I’m telling myself right now. This thirteen-year-old (!) |
What to Cook This MarchI’m so glad we made it to March. The days are growing longer already and I love how the spring sunshine illuminates our kitchen. We even spied…The post What to |
What Are the Long-Term Benefits of a (Mostly) Plant-Based Diet?Hint: Your energy levels, gut microbiome, and environmental impact all win big. |
Did you miss our previous article...
https://paleovsketo.com/plant-based/orange-juice-smoothie