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Hello! I’m Anjali. I’m a board certified health coach, author, wife, mom and food lover from the SF Bay area (now living in Seattle, WA!); with a passion for delicious food and a desire to make healthy eating easy, tasty and fun! Learn more about me here and stay for a while!

Anjali Shah

Vegan Frittata Recipe

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This vegan breakfast frittata recipe is easy to make and perfect for starting your day off right! If you are looking for a healthy breakfast you can whip up in a snap, this vegetarian frittata is the answer. You definitely will not miss the eggs in this vegan frittata!

healthy easy meatless vegetarian and vegan frittata recipe in a cast iron skillet

Are you looking to add more plant based meals to your diet? This easy vegan frittata is made without the traditional eggs, cheese or milk, yet still has a satisfyingly rich flavor and can be loaded up with all your favorite veggies. 

Frittatas are basically a crustless quiche – they are traditionally are either baked or fried and have a soft yet slightly firm texture. They also happen to be one of my favorite classic recipes!

Latest Recipe Video!

The word frittata actually is Italian in origin and means to “fry,” – it was a typical way to describe any egg dish cooked in a pan with butter or oil.

In our recipe, though, we will be baking it to get that nice creamy texture that we all love, plus it means less time in the kitchen for you. Let’s get cooking!

👩🏽‍🍳 Why This Recipe Works

  • Only 15 min of prep time!
  • Easy to customize
  • Great for meal prep!
  • Offers a good source of protein for breakfast or any mealtime!
  • Contains NO dairy, eggs or meat
  • Great recipe for anyone with dietary allergies
  • Gluten free
  • Fun breakfast for a special occasion
  • Best vegan frittata recipe ever!

🥘 Ingredients

This vegan frittata recipe calls for just a handful of ingredients, easily found at your local grocery store or your pantry. If you have trouble locating nutritional yeast, oftentimes it can be found in the health food section.

ingredients for healthy easy meatless vegetarian and vegan frittata recipe in a cast iron skillet

Silken Tofu: The main ingredient in this dish! This is a Japanese style tofu that has a smoother consistency than regular tofu, helping to give this recipe an egg-like flavor and texture. It can be found in the refrigerated section next to the produce or served shelf stable in a Tetra pack. Do not use firm or extra firm tofu for this dish! It will have the wrong consistency.

Nutritional Yeast: A vegan food product used in cooking with a cheesy, nutty and egg flavor. It contains B vitamins, protein and minerals such as zinc and selenium. If you can’t find nutritional yeast, you can also use a pinch of kala namak – a black salt (also known as also known as Himalayan black salt or sea salt) which also has an eggy flavor.

Cornstarch or Tapioca Starch: These are both very similar types of thickeners and can be used interchangeably with this recipe. Corn starch comes from, well, corn, where tapioca flour is sourced from the root of the Cassava plant.

Turmeric: A spice from Southeast Asia that is earthy, slightly bitter and peppery. It also gives this veggie frittata its yellow color.

Garlic Powder: Using garlic powder instead of garlic salt makes a huge difference in this recipe. It helps to give it more of an intense garlic flavor.

Olive Oil: Using olive oil over other types of oils such as canola or vegetable helps to increase the amount of healthy omega-3 fats in this recipe. Omega-3 fats are healthy fats and have been linked to a reduced risk of cardiovascular disease.

Plant Based Milk: A plant based milk is an alternative to dairy. Sources include hemp, oat, almond, coconut, rice or soy milk.

Veggies: I used red onion (which has a milder flavor than white onion), tomato (for its tangy + sweet flavor), zucchini (or courgette), red bell pepper (which is rich in Vitamin C), and potato (to make this plant based frittata even more filling).

Salt & Black Pepper: You need seasoning for this recipe!! Regular salt + pepper helps to enhance all the delicious flavors in this tofu frittata. Feel free to add crushed red pepper for additional spice.

📖 Variations

You can modify this delicious frittata in so many different ways! Here are a few of my favorites:

  • Vegetables: Feel free to add extra vegetables to this eggless frittata recipe. Try adding leftover vegetables such as squash, diced green beans, spinach, mushrooms, sweet potatoes, leek, corn, eggplant or olives.
  • Toppings: This vegan frittata tastes great topped with avocado slices, hot sauce or your favorite vegan sauce. To take the flavor up a notch be sure to add fresh herbs as well. I enjoy dill, parsley or cilantro.
  • Mini Frittatas: Pour the mixture into a muffin pan to make miniature versions for a fun vegan breakfast. Bake at 375 degrees for 20-35 minutes until cooked through.

🔪 Instructions

Heat Oil, Onions, Add Vegetables: Heat the olive oil in an oven-proof skillet (a cast iron skillet or oven-safe pan can be used) over medium to medium high heat. Add the onion and saute for 3-5 minutes until lightly brown. Add potato, zucchini, bell pepper and tomato. Cook for another 2 minutes.

veggies in a pan

Prepare Tofu Mixture: In a high-speed blender or food processor, blend the tofu, nutritional yeast, cornstarch, turmeric and plant based milk until smooth.

tofu mixture in food processor

Mix Together: Pour the tofu mixture over the cooked vegetables directly into the pan and mix everything together.

tofu mixture added to veggies in pan

Bake: Bake for 35-40 minutes at 375 degrees F (180 C) until it is set in the middle, the edges of this vegetable frittata are light brown, and the dish is slightly golden on top. Cool: Let it cool down for 5 minutes and slice into 8 even slices.

Serve: Serve this vegan tofu frittata with fresh herbs such as dill or parsley. Top with optional toppings of vegan cheese, avocado or cherry tomatoes.

healthy easy meatless vegetarian and vegan frittata recipe in a cast iron skillet

❓Recipe FAQs

What is a traditional frittata vs. an omelete?

A regular frittata is typically an egg dish, similar to an omelet, but instead of cooking the eggs in a pan, the cooked vegetables and eggs are combined in a skillet, and then are transferred to the oven and baked together.

Additionally, a frittata is cooked slowly over low heat, and then baked. An omelet is cooked over higher heat on the stove, more quickly.

Omelets are typically served hot, but frittatas can be served hot, room temperature or cold. They are also less finicky than omelets and don’t need to be “watched” the way an omelet does since there is no risk of overcooking it.

IS A VEGAN FRITTATA HEALTHY?

This vegan version of a frittata offers a variety of healthy ingredients – from the vitamin packed vegetables to the antioxidant rich nutritional yeast. It’s a great way to get a lot of protein into your diet, while still being low carb and plant based. One huge piece of this meatless frittata has under 200 calories, 8 grams of protein and 4 grams of fiber!

HOW Do you STORE A FRITTATA?

Vegetable frittatas make healthy breakfast, lunch or dinner leftovers. It can be kept in the refrigerator in an airtight container for 4 days.
To reheat, warm in a 350 degree oven for 10 minutes or until warmed through. You can also heat it in the microwave — heat for 30 seconds at a time until warm.

HOW DO YOU SERVE A FRITTATA?

There are so many ways to serve this delicious vegan frittata!
Here are some of our favorites:
1) Add sliced avocado and fresh herbs on top
2) Serve with homemade garlic bread and breakfast potatoes
3) With fresh fruit or a side salad
4) Add to a spread with vegan biscuits & gravy
5) With a side of roasted veggies
6) With salsa, hot sauce, or crushed red pepper flakes on top.

💭 Expert Tips

  • For best results, be sure to use Silken tofu instead of regular tofu to create that creamy rich texture that makes it so good!
  • Feel free to throw any leftover vegetables into this dish!
  • You can meal prep this recipe – just prepare the frittata until you’re ready to bake, cover it and place it in the fridge. Then just bake according to the instructions below when you’re ready to eat it!
  • Try serving cold with a side salad for a quick lunch meal when you’re on the go.
healthy easy meatless vegetarian and vegan frittata recipe in a cast iron skillet

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📋 Recipe Card

healthy easy meatless vegetarian and vegan frittata recipe in a cast iron skillet
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5 from 5 votes

Vegan Frittata

This vegan breakfast frittata recipe is easy to make and perfect for starting your day off right! If you are looking for a healthy breakfast you can whip up in a snap, this vegetarian frittata is the answer. You definitely will not miss the eggs in this vegan frittata!
Prep Time15 mins
Cook Time40 mins
Total Time55 mins
Course: Breakfast, Brunch
Cuisine: American, Vegan
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
Servings: 4 servings
Calories: 187kcal
Author: Anjali Shah

Ingredients

  • 300 grams silken tofu
  • 2 tbsp nutritional yeast (15 grams)
  • 3 tbsp cornstarch or tapioca starch (25 grams)
  • ½ tsp turmeric
  • ½ tsp garlic powder
  • 1 tbsp olive oil (15 ml)
  • ¼ cup plant-based milk (30 ml)
  • 1 red onion diced
  • 1 zucchini diced
  • 1 bell pepper diced
  • 1 potato diced
  • 1 tomato seeded & diced
  • Salt & Black Pepper to taste
  • Optional Toppings: Fresh dill or parsley, avocado, sliced tomatoes

Instructions

  • Heat the olive oil in an oven safe pan over medium heat and add the onion and sauté for 3 minutes. Cook for 4-5 minutes until lightly brown.
  • Add potato, zucchini, bell pepper, tomato and cook for another 2 minutes.
  • In a high-speed blender blend the tofu, nutritional yeast, cornstarch, turmeric, plant-based milk until smooth.
  • Pour the tofu mixture over the cooked vegetable directly into the pan and mix everything together.
  • Bake for 35-40 minutes at 375ºF/ 180ºC until the frittata is set in the middle and slightly golden on top.
  • Let it cool down for 5 minutes and slice into 8 even slices. Serve with fresh herbs.

Video

https://youtu.be/iBxETH5vw60

Notes

  • For best results, be sure to use Silken tofu instead of regular tofu to create that creamy rich texture that makes it so good!
  • Feel free to throw any leftover vegetables into this dish!
  • You can meal prep this recipe – just prepare the frittata until you’re ready to bake, cover it and place it in the fridge. Then just bake according to the instructions below when you’re ready to eat it!
  • Try serving cold with a side salad for a quick lunch meal when you’re on the go.

Nutrition

Serving: 1piece | Calories: 187kcal | Carbohydrates: 26g | Protein: 8g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 3g | Sodium: 36mg | Potassium: 749mg | Fiber: 4g | Sugar: 6g

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Breakfast ·

Whether it’s a quick smoothie or indulgent (but guilt-free) pancakes, my breakfast recipes have everything you need to start your day off right.

These recipes are healthy, filling, and easy to make!

10 responses to “Vegan Frittata Recipe”

  1. What a great non-dairy breakfast! I’ve never had a veganized frittata before but would like to incorporate this so my family can eat a healthier breakfast. Looking forward to making this for Sunday’s brunch!5 stars

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