Finding the time to make a healthy breakfast can be tough. Working a full-time job in addition to running this little blog of mine means I don’t have a lot of spare time to cook breakfast. Most days, I am running around the house with a slice of toast in one hand while getting ready for work. That is why these mini vegan frittatas are so perfect. They check all the right boxes when it comes to breakfast: hand-held, ready to eat in a minute, and nutritious.
Let’s talk about what is inside these cute mini vegan frittatas:
- Tofu – This recipe is a great example of how easy it can be to start incorporating more plant-based proteins into your diet in a familiar way. In fact, these turn out so similar to an egg-based frittata, you may be able to fool your family/friends! Tofu is not only packed with protein, but is also a great source of calcium and iron. Each one of these mini frittatas has about 8 grams of protein which is equivalent to 1 egg which has 6 grams of protein.
- Basil Pesto – The pesto is an easy way to add flavor to these little frittatas. Save time by purchasing pre-made pesto in a jar at the store.
- Vegetables (Corn, zucchini, tomatoes, spinach) – These frittatas are chock full of vegetables to help you reach that goal of 2-3 cups of vegetables per day. (A goal more than 80% of Americans don’t reach!)
- Turmeric – A dash of turmeric in these frittatas gives them their yellow color, but it also provides a lot of antioxidants. An increasing number of studies have looked at the potential health benefits of curcumin which is an active compound in turmeric and provides that distinctive yellow color.
Tips for making these mini vegan frittatas
- Make sure to use paper liners for your muffin tin as they are too difficult to remove from the muffin pan with out the paper. Plus, it makes it easier to clean!
- Use an ice cream scoop to portion out the batter into the muffin tin. It is so much easier than trying to do it with a spoon.
- When done baking, let the frittatas cool in the pan for 10 minutes before lifting them out. This allows them to firm up a little after baking.
- Store these in the refrigerator after cooking for up to 3 days. Store in the freezer if you want to keep them longer. Simply reheat them in the microwave when you are ready to eat them.
To reheat these in the morning, just put them on a plate in the microwave for about 1 minute. I usually pair mine with side of fresh fruit or a green smoothie like in the pictures above. Hopefully you’ll love these as much as I do! If you are looking for other simple breakfast recipes, be sure to check out my blueberry acai chia pudding, mango cilantro green smoothie, and overnight oats 4 ways.
Mini Vegan Frittatas
Whip up a batch of these cute little mini vegan frittatas made with simple ingredients like tofu, zucchini, and spinach for a healthy breakfast for busy weekday mornings.
Ingredients
- 14 oz package firm tofu drained
- 1/3 cup unsweetened soy milk
- 1 teaspoon turmeric
- 1 tablespoon olive oil
- 1 cup finely chopped zucchini
- 1/2 cup corn fresh or frozen
- 1 cup halved cherry tomatoes
- 2 cups fresh spinach leaves chopped
- 3 tablespoons vegan pesto I like the one from Gotham Greens
- 1/2 teaspoon sea salt
- Dash of ground black pepper
Instructions
- Preheat the oven to 350 degrees Fahrenheit.
- Place tofu, soy milk, and turmeric in a food processor and blend until smooth.
- In a saucepan, heat the oil and add the zucchini. Cook for 5-6 minutes or until it starts to lightly brown and soften.
- Add the corn and tomatoes. Cook another 2-3 minutes.
- Stir in the spinach and cook until spinach is starting to wilt then turn off the heat.
- Mix the pureed tofu, vegetables, pesto, salt, and pepper together in a large bowl. Taste and add more salt if needed.
- Cut parchment paper into 4 inch squares and fold into muffin tin cups or use paper muffin liners. (Don't skip the paper liners as these help the frittatas hold their shape.) Divide batter into 10 cups. (I use an ice cream scoop to make this step easier!)
- Bake for 28-32 minutes or until slightly puffy and lightly browned on top.
Nutrition
Serving: 2g | Calories: 242kcal | Carbohydrates: 13g | Protein: 17.5g | Fat: 15g | Saturated Fat: 2.5g | Polyunsaturated Fat: 12.5g | Cholesterol: 3mg | Sodium: 97mg | Fiber: 3.8g | Sugar: 3g
Make this recipe?
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Comments & Reviews
I’m going to try this with the addition of nutritional yeast for a cheesy flavour
hello, I was just wondering if the tofu you are using for the vegan fritattas is silken or regular? I have some extra firm silken tofu in the cupboard and thought this recipe might work. If it did it would be awesome for my aunt who is allergic to eggs. She always says to me that fritattas look so wonderful and she’s upset that she can’t have them.
thank you!
Hi Julia,
Sorry it has taken me a bit to get back to you! I haven’t tried using the silken tofu for these but it might not work well because the silken type of tofu has a high water content and may make for soggy frittatas. However, let me know if you do try it. I’d be curious to know if it worked!
Actually, the silken tofu in shelf stable aseptiv containers works great for this type of recipe. I’ve been making a recipe very similar to this that I call mini quiche for around 30 years and I always loved it best with mori-nu silken tofu. The soft tofu that is refrigerated would not be good.
Thanks for the advice! I have found success using firm refrigerated tofu for these, but I’ll have to test it out with the silken tofu next time.
These were great. Of course, I subbed veges with what I had on hand… asparagus, yellow pepper, and red onion. I also added salt, garlic powder, and onion powder to the original tofu mixture, AND cooked them for 10 minutes longer than the suggested time (the last 10 minutes also at 400 degrees). So, lots of changes, but the inspiration was there and we LOVED them. The recipe is a keeper. Thanks.
Yay! So glad to hear you liked them Linda. 🙂
Hello! I was wondering if soy milk has to be used or if I can use my usual cashew milk that I have at home. Thank you!
Hi Tessa! As long as your usual cashew milk is unsweetened and unflavored – you can definitely use it instead of soy milk! You just want to avoid using any plant-based milk that has vanilla/other flavors or sugar added since this is a savory recipe. 🙂
making these right now. out of habit i pressed my tofu. I noticed your instructions do not call for that. Should I have used it out of the package? Thanks!
I am definitely going to give these a go. My vegan frittata recipe uses chickpea flour. I’m keen to see how it tastes with tofu instead. First, tofu I must get.
is there something i can use instead of the pesto?
Hi Sofi, you can leave the pesto out or you could 1/2 teaspoon of dried basil in it’s place.
I’m guessing there are more than 2 calories per muffin! Can you let me know the calorie content, please? I’m looking forward to trying these tomorrow.
Hi Caroline,
The serving size is 2 and the total calories is 242 kcals for 2 muffins.
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.
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!
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?
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.
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.
I’ve eaten tofu in a lot of dishes, but haven’t tried it as an egg substitute yet. These mini frittatas are so cute, and look fantastic! I will have to try them 🙂
This looks delicious! I have yet to experiment much with pureed tofu at home, but I am loving this recipe. This may just be the inspiration I need to get going!
You should definitely try pureed tofu, Alanna! This was my first time trying it out and I loved it! I see many new tofu based recipes in my future. 🙂
Sounds delish and so clever to use turmeric to add a yellow “eggy” color!
Thanks Dana!
Interesting idea to use tofu as an egg substitute for these frittatas! They look lovely and sound so delicious!
Everything is cuter in mini form. I haven’t had frittatas in a while but I’m keen to try these! Pinned 🙂
Very interesting – swapping eggs for pureed tofu! And all that light in your photos -beautiful!
These are so cute and look so tasty!
Yes- another recipe for using up all the zucchini!! And a good way to change up breakfast- I’m sick of overnight oats!