Egg-less Spring Vegetable Frittata Recipe
One of the most common substitutions I am asked about is eggs. Many people are plant-based/vegan; others are avoiding eggs because their doctors told them to; and eggs are one of the most common food allergens. When I offer a sub for eggs, I consider how the eggs are used in a recipe. Are they binding a batter together? Are they adding lift? Are they the bulk of a dish, like a scramble or a frittata?
I think most people know you can swap a flax egg to help bind a muffin batter together or aquafaba to create a meringue, but you can use either of those egg substitutes to make a frittata. And I have tried a few “egg replacement” products which were literally inedible.
The most delicious swap I have found is tofu blended with some seasonings and preferably with some chickpea flour, which adds a nutty flavor and great binding properties. I have used chickpea flour for socca (chickpea pancakes), mixed with other gluten-free flours for a good multipurpose flour, and as a binder in falafel.
This recipe is very easy – just saute some vegetables; puree the tofu, chickpea flour and seasonings together; stir the veggies into the tofu mixture and bake in a pie plate. Use whatever your favorite vegetables are with eggs or defrost and chop some frozen veggies (which have already been blanched before freezing.). The texture is similar enough to a frittata, although of course not exactly the same. It’s tender and soft, and studded with delicious vegetables. It’s definitely worth trying to mix it up a little at home or if you’re craving a frittata and you can’t get eggs.
You can see the difference between serving the “frittata” right side up (above) or the flipping it upside down (below.) I actually think it’s prettier served upside down! I’ve made this with so many different vegetables, herbs, leftovers (you know me); and served it with fresh tomato sauce, the green sauce from Kitchen Matters, and so on. And leftovers are delicious served reheated in a toaster oven or at room temp.
You can shop the tools I used for this recipe by clicking on the images below:
This would make for a great brunch, lunch or dinner, and a great way to try tofu, if you haven’t yet. Maybe I’ll make this during one of my IG lives next week. Thanks for continuing to join me every day on Instagram and thank you SO MUCH for tagging me @pamelasalzman when you make recipes from Quicker Than Quick. I am loving all of your posts!! Hang there, friends!!
Egg-less Spring Vegetable Frittata
Ingredients
- 14-15 ounces firm tofu preferably organic and sprouted, drained and patted dry
- 2 1/2 Tablespoons unrefined cold-pressed olive oil, divided + additional for greasing the baking dish
- 3/4 teaspoon sea salt + additional for seasoning
- 1/4 teaspoon ground turmeric
- 1/4 teaspoon garlic powder
- freshly ground black pepper to taste
- 2 Tablespoons chickpea flour
- 8 ounces fresh mushrooms such as cremini and/or shitake, wiped clean and sliced
- 2 shallots thinly sliced or 1 leek, white and light green parts cleaned and sliced
- 2 cups baby spinach leaves
Instructions
- Preheat oven to 350 degrees. Lightly grease a 9 or 10-inch pie plate or oven-proof skillet.
- In the bowl of a food processor, process the tofu, ½ Tablespoon of oil, salt, turmeric, garlic powder and black pepper until smooth. Scrape down the sides and add the chickpea flour. Process until well combined.
- Warm a medium to large skillet over medium heat. Add the remaining 2 Tablespoons of oil. Add the mushrooms plus a big pinch of salt and sauté until tender, about 5-7 minutes. Add the shallots and sauté until mushrooms are golden brown.
- Add the spinach and sauté until wilted, about 3 minutes.
- Stir the cooked vegetables into the pureed tofu mixture and pour into the prepared pie plate, smoothing the top with a spatula.
- Bake until frittata is set and surface is dry and slightly golden, about 30-40 minutes. Allow to sit for 5 minutes and then invert onto a serving platter, if desired. The underside looks a little prettier than the top. Can also be served at room temperature or cold.
Notes
My favorite tofu is Wildwood Organic sprouted tofu or Trader Joe's organic sprouted tofu.
17 Comments
Hello thanks for this recipe
If I want to make this with eggs what would I do different?
Thanks
To make this with eggs, swap the tofu, turmeric, garlic powder, and chickpea flour (the second step in the recipe) for 8 large beaten eggs. The cook time will be slightly longer. Could take 40-50 minutes. Cook frittata until puffed and golden. Here’s a template you can follow and swap in different vegetables: https://pamelasalzman.com/swiss-chard-frittata/
I just love this recipe! Made it for the third time last night – so easy and delicious. I followed the recipe exactly – adding roasted mushrooms, broccoli, asparagus, onions…a cornucopia of veggies! Thank you for continuing to showcase recipes for those of us embracing a “mostly meatless” diet.
Yum! I love this recipe, too. I’ve made it for brunch events and it’s a crowd pleaser. Thank you for sharing, Sue 🙂
I loved this so much! I might double the recipe next time 😉
I’m delighted to hear that! Thanks, Amanda.
Hi Pamela,
What if you don’t have chickpea flour?
You can omit it, but don’t judge the recipe based on a version without the chickpea flour since I do think it makes it a bit more savory and the texture a little more egg-like. I’ve had all tofu frittatas and they are perfectly delicious!
Hi Pamela,
What if you don’t have chickpea flour?
This recipe is awesome !! Thank you sooo much!! We eat so much tofu usually cooked the same way !! This is delicious and so easy to make and keeps well in the fridge over a few days!!
Great! It’s nice to find new ways to enjoy staple ingredients. You’ll tweak this recipe a hundred ways from now on!
My frittata did not form. Top was cooked, bottom more mushy. Wonder if I blended too much, as I wasn’t sure what consistency was supposed to be like
Would like to try again, with instruction
Hi Marcy, it’s not really possible to blend too much because you want the consistency to be smooth. The top should be somewhat dry and the inside and bottom more tender and moist, kind of like a frittata. What kind of tofu did you use? Make sure not to use silken tofu which is not the right type.
I used extra firm sprouted
Do you pulse or mix on low to blend the tofu mixture?
Maybe I should have waited longer before removing from the pie dish
Extra-firm sprouted is perfect! I blend in the food processor until smooth. No pulsing. Just press start/on. Bake for a smidge longer next time if the firmness was not to your liking.
This looks great! Any thoughts on veggies other than mushrooms and cook time? I’m currently not eating fungus foods! :/
Pick any veg you like to cook in a frittata – asparagus, spinach, Swiss chard, broccoli, leeks, zucchini. Just cook them before adding to the tofu puree. Saute, roast, grill – whatever you like!