Mini Vegan Frittatas

Mini #Vegan Frittatas | Dietitian Debbie DishesThere have been a lot of changes going on around our apartment complex since we first moved here in January. It had recently been rehabbed so they are still trying finishing up some exterior things like our back deck now that the weather is nicer. This weekend, we were surprised to hear a chainsaw on Sunday morning and throughout the rest of the day, they cut down all of the trees that lined the fence along our building. I was sorry to see the trees go, but also happy to realize just how much more light steams into our apartment now. I have so many new places to experiment with taking blog photos! (After living in a basement apartment, all this light makes me so happy!)

Mini Vegan Frittatas | Dietitian Debbie DishesThese adorable mini vegan frittatas were one of the recipes that I whipped up over the weekend. A few years ago, I developed a mild allergy to eggs, so I was sad to say goodbye to some of my favorite breakfast options like frittatas and omelets. After a little google research, I found that a good imitation frittata could be made from pureed tofu. So, I ran to the kitchen to try it out! I was so happy with how these little guys turned out. They are just perfect for a super-quick, healthy breakfast.

Mini Vegan Frittatas | Dietitian Debbie DishesI decided to stuff these full of some fresh veggies that I had picked up at the farmers market to fit with the Recipe Redux theme of the month: using the bounty of July produce! You’ll find fresh spinach, cherry tomatoes, basil pesto, zucchini, and corn all packed into these tasty bite sized frittatas. I like pairing them with a green smoothie for a super easy breakfast on the go.

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Mini Vegan Frittatas
 
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Whip up a batch of these cute little mini vegan frittatas for a healthy breakfast for busy weekday mornings.
Author:
Recipe type: Breakfast
Cuisine: Vegan
Serves: 10
Ingredients
  • 1 lb. firm tofu
  • ½ cup soy milk
  • 1 teaspoon turmeric
  • 1 tablespoon olive oil
  • 1 cup chopped zucchini
  • 2 tablespoons chopped green onion
  • 1 ear of corn, trim off the kernels
  • 2 cloves garlic, minced
  • 1 cup halved cherry tomatoes
  • 2 cups fresh spinach leaves, chopped
  • 2 tablespoons basil pesto (Recipe in Notes!)
Instructions
  1. Preheat the oven to 350 degrees Fahrenheit.
  2. Place tofu, soy milk, and turmeric in a food processor and blend until smooth.
  3. In a saucepan, heat the oil and add the zucchini. Cook for 7-8 minutes or until it starts to lightly brown and soften.
  4. Add the corn, green onion, and garlic. Cook another 2-3 minutes.
  5. Stir in the cherry tomatoes and spinach, cook until spinach is starting to wilt and turn off the heat.
  6. Mix the pureed tofu, vegetables, and pesto together in a large bowl.
  7. Cut parchment paper into 4 inch squares and fold into muffin tin cups. Lightly spray with cooking oil. Pour batter into the cups to make 10 frittatas.
  8. Bake for 20-30 minutes or until slightly puffy and lightly browned.
Notes
You can easily use store bought pesto, just make sure it is vegan. To make homemade pesto, I used the recipe from Mark Bittman's cookbook, How to Cook Everything.
2 cups fresh basil leaves
1/2 cup olive oil
2-3 cloves garlic
2 teaspoons pine nuts
Salt and Pepper to taste
1. Add the basil leaves to the food processor and turn on the machine. Pour in the olive oil while running.
2. Add the garlic, pine nuts, salt and pepper and puree until smooth.

You'll have leftover pesto - just use it for other recipes! It's delicious!

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18 thoughts on “Mini Vegan Frittatas

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  3. David

    Many thanks from a fellow RDN! I’ve really been missing eggs since testing showed I was quite reactive to them. I follow a combination FODMAP and SCD diet so I have to make a few subs but it’s simple to do. Very eager to try these. I’ll have to start following your blog.

    Reply
  4. Jennifer

    I just made these and they are really good! I only had super firm tofu so I had to add a little more soy milk to loosen it up which caused me to have to bake them a lot longer. I also added some nutritional yeast and salt and pepper. I will make these again!! They probably don’t freeze well, huh?

    Reply
    1. Dietitian Debbie Post author

      So glad you liked them! They are one of my favorite breakfast recipes. 🙂 I haven’t tried freezing them either – but I guess it wouldn’t hurt to try. I think they should thaw fine.

      Reply
  5. Daniela Villanueva

    Hi Debbie, just wondering if I can use almond milk for this recipe since I don’t use soy milk. Also, I noticed some of your recipes like the lentil meatballs and lasagna use red wine. Which type is best? Thanks. I’m planning to try some of these recipes. I’m not vegetarian byut I do think it’s a healthier option and I want to slowly back off meat.

    Reply
    1. Dietitian Debbie Post author

      Hi Daniela,
      Yes – you can definitely trade out soy milk with almond milk in this recipe. I would just make sure to a plain, unsweetened almond milk. Also, for red wine, I usually just pick up an inexpensive red wine from Trader Joe’s for cooking! For those recipes you mentioned, you want a red wine that is more “dry” rather than sweet like a Cabernet Sauvignon, Merlot, Pinot Noir, or Shiraz/Syrah.
      Also, so happy to hear you are trying out more vegetarian recipes! 🙂 Eating more vegetarian more often is healthier for you and the planet!

      Reply
  6. Pingback: 13 Adventurous Tofu Recipes To A Balanced Diet

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