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Because this vegan frittata recipe has a tofu base instead of an egg base, it has no cholesterol! It also has no gluten and hardly any fat, so if you want a high-protein, nutritious breakfast or brunch, you’ve found it!

This recipe makes 8 mini frittatas.

Table of Contents

(click the links below to skip to the section you’re looking for)

• Frittata Recipe
• Frequently Asked Questions
• Ingredient Substitutions
• Video
• Nutritional Information
• Contact Me with Questions
• Similar Recipes

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Ingredients for this Tofu Frittata Recipe

(jump to the substitutions section to see ingredient details and suggestions for substitutions)

• 2 tablespoons (27g) olive oil
• 1 onion (~110g), diced
• 3 cloves (~9g) garlic, minced
• 16 ounces (453g) baby bella mushrooms, diced
• 1 bunch (~500g) kale, chopped
• 2 pounds (900g) extra firm organic tofu
• 1 teaspoon (6g) salt
• ¼ teaspoon (1g) pepper
• ½ teaspoon (1g) cumin
• 1 teaspoon (3g) turmeric
• ½ teaspoon basil
• 3 tablespoons (15g) nutritional yeast
• 3 tablespoons braggs liquid aminos
• ¼ cup (23g) chickpea flour

How to Make Vegan Frittata

prep time: 37 min | bake time: 40 min

Preheat your oven to 350ºF (175ºC).

Saute the onion in the olive oil for 5 minutes on medium-low heat. I use a cast iron skillet because it adds iron to my diet, but you can use any pan you have. You can even do this in an instant pot using the saute button.

Wash and dice the mushrooms while the onion is cooking.

Add the mushrooms to the pan, and stir.

Peel and mince the garlic.

Add the garlic to the pan and stir.

Chop the kale while the mushrooms are cooking down.

Add as much kale as will fit. Like most leafy greens, it will cook down as it wilts, and will make room for you to add more. After a minute or so, add more kale. Stir between each each addition.

Transfer the veggies to the food processor fitted with an S blade once all the kale is wilted and the liquid has cooked off.

Process until the kale is in small bite sized pieces. The first time I made this, I didn’t chop up the kale enough so when I tried to get a bite of the frittata, the giant kale leaves were trying to stop me. I ended up winning that battle, but hopefully you can learn from my mistake and avoid the battle altogether.

Transfer the contents of the food processor to a large mixing bowl.

Wrap the tofu in a tea towel and squeeze the liquid out over a sink. You can skip this step if you wrapped your tofu in tea towels the night before.

Fill the food processor with the tofu, and use any button to turn the tofu into mush.

Transfer the tofu from the food processor to the mixing bowl where the veggies are.

Add 1 teaspoon (6g) pink sea salt, ¼ teaspoon (1g) pepper, ½ teaspoon (1g) cumin, 1 teaspoon (3g) turmeric, ½ teaspoon basil, 3 tablespoons (15g) nutritional yeast flakes, ¼ cup (23g) chickpea flour, and 3 tablespoons braggs liquid aminos to the mixing bowl and mix everything well.

Coat the pan with oil. I used a pan that was made for making cookie bowls, but you can use any size muffin pan or mini bundt pan.

Spoon the tofu mixture into the oiled cubbies of the pan. Press them down to remove any air gaps, filling them all the way to the top. If you have leftover tofu, find some oven safe porcelain ramekins or other small oven-safe dishes to put the remainder in. Then they can all bake at the same time.

Bake at 350ºF (175ºC) for 40 minutes, or until golden brown on top.

Remove from the oven and let sit on a cooling rack for 5 minutes before removing from the pan.

Shimmy a mini silicone spatula around the sides to loosen each frittata from the pan and then scoop the spatula under to scoop them out. Watch my video below if you need a visual.

Serve with a side of vegan bacon for a delicious breakfast. Or top with your favorite hot sauce or spicy mayo for a yummy lunch.

Frequently Asked Questions

Can I make these for meal prep?

The nice thing about this recipe is that it makes 8 servings. I usually make these on the weekend, wait for them to cool, and then transfer them to an airtight container and leave them in the fridge all week. Then each day, I take 1 out of the fridge and heat it up in the microwave or the air fryer. If you don’t think you can eat them within a week, you can also freeze them for up to 3 months.

Can I bake this in the cast iron pan or other oven-safe skillet?

While this recipe is written to be individual portions of frittata, you can choose to make this as more of a traditional frittata. So, instead of mixing everything in a bowl, you’ll just mix it right in the pan, and then bake it in the pan too. If the pan you used for the veggies isn’t an oven-safe pan, you can transfer the mixture to a casserole dish instead. If you do this, I recommend increasing the bake time to an hour to make sure you get that firmer texture.

Ingredient Substitutions

• Oil: You can replace the olive oil in this recipe with any other plant-based oil. I like avocado oil, safflower oil, sunflower oil, and coconut oil because those oils are made for high heat, which helps you avoid transfats. However, you can use other plant-based oils such as vegetable oil, canola oil, or grapeseed oil if that’s all you have. If you avoid oil completely, you can sauté the onions in water or vegetable broth.
• Onion: I always choose yellow onions over white or red because I prefer the flavor. If you don’t have an onion, you can skip the step of sauteeing onion and instead add 1 tablespoon (7g) of onion powder when you add the rest of the spices.
• Garlic: Instead of 3 cloves of garlic, you can use ½ teaspoon (2g) of garlic powder.
• Mushrooms: You can use any kind of mushrooms in this recipe. You can also omit them altogether and it still tastes amazing. This vegetable frittata recipe is so forgiving. You can add any veggies you want or omit veggies. Some people like to add red peppers or asparagus, in case you want to replace the kale.
• Tofu: I like the House Foods brand of extra-firm tofu because it’s cheap at Costco, but you can use any kind. If you get the high protein kind, it’s more expensive, but you can skip the step where you use tea towels to remove the excess moisture. I would avoid silken tofu though.
• Spices: You can mix up the spices and use whatever you prefer. You can use fresh herbs from your garden instead of dried spices if you have them. Some people like to add black salt (aka kala namak salt) to give it more of an eggy flavor.
• Liquid Aminos: If you don’t have Braggs liquid aminos, you can replace it with soy sauce (or GF tamari, if you avoid gluten).
• Chickpea Flour: Chickpea flour is also sometimes called garbanzo bean flour. My friend Kimmy made this recipe without the chickpea flour, and she said it came out fine. So feel free to omit this ingredient if needed.

Video

Here’s a 1-minute video of me making this easy recipe.

Nutrition Facts

• Servings: 8
• Calories per serving: 183
• Calcium per serving: 354mg
• Cholesterol per serving: 0mg
• Dietary Fiber per serving: 7g
• Folate per serving: 133mcg
• Iron per serving: 4mg
• Potassium per serving: 705mg
• Protein per serving: 16g
• Total Carbohydrate per serving: 12g
• Total Fat per serving: 9g
• Total Sugars per serving: 2g
• Sodium per serving: 673mg
• Vitamin A: 137mcg
• Vitamin B1: 1mg
• Vitamin B2: 2mg
• Vitamin B3: 9mg
• Vitamin B5: 1mg
• Vitamin B6: 2mg
• Vitamin B12: 3mcg
• Vitamin C: 54mg
• Vitamin K: 224mcg

Comments or Questions?

If you make this eggless frittata recipe, I would love it if you’d snap a pic, post to instagram, and tag me @vegandollhouse. It seriously makes my day/week/month!

Please message me (instagram or email) if you have any questions or feedback about the recipe.

Similar Recipes

If you like this frittata, you might also like my crustless vegan quiche.

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