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Home » Recipe » Diet » Vegan

Mini Vegan Frittatas

Created On: July 21, 2015 | By Debbie | 36 Comments

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Mini Vegan Frittatas with green smoothieFinding 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. Mini Vegan Frittatas in muffin tinLet’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.

Mini Vegan Frittatas | Dietitian Debbie Dishes

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 | Dietitian Debbie Dishes

Mini Vegan Frittatas

Created by: Deborah Davis

Course Breakfast, Snack
Cuisine Gluten-free, Vegan
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
5
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.
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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

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posted in: 10 Ingredients or Less, Breakfast, Gluten-Free, Meal Prep, Mothers Day Recipes, Vegan

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    Comments & Reviews

  1. Dietitian Jess says

    July 21, 2015

    Yes- another recipe for using up all the zucchini!! And a good way to change up breakfast- I’m sick of overnight oats!

    Reply
  2. Kelly // The Pretty Bee says

    July 21, 2015

    These are so cute and look so tasty!

    Reply
  3. Deanna Segrave-Daly says

    July 21, 2015

    Very interesting – swapping eggs for pureed tofu! And all that light in your photos -beautiful!

    Reply
  4. genevieve @ gratitude & greens says

    July 21, 2015

    Everything is cuter in mini form. I haven’t had frittatas in a while but I’m keen to try these! Pinned 🙂

    Reply
  5. Tina Jui | The Worktop says

    July 22, 2015

    Interesting idea to use tofu as an egg substitute for these frittatas! They look lovely and sound so delicious!

    Reply
  6. Dana says

    July 22, 2015

    Sounds delish and so clever to use turmeric to add a yellow “eggy” color!

    Reply
    • Dietitian Debbie says

      July 23, 2015

      Thanks Dana!

      Reply
  7. Alanna says

    July 22, 2015

    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!

    Reply
    • Dietitian Debbie says

      July 23, 2015

      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. 🙂

      Reply
  8. Kalee @ The Crowded Table says

    July 23, 2015

    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 🙂

    Reply
  9. David says

    March 12, 2016

    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
  10. Jennifer says

    October 13, 2016

    5 stars
    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
    • Dietitian Debbie says

      October 16, 2016

      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
  11. Daniela Villanueva says

    March 17, 2017

    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
    • Dietitian Debbie says

      March 17, 2017

      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
  12. Caroline says

    October 30, 2017

    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.

    Reply
    • Dietitian Debbie says

      October 30, 2017

      Hi Caroline,
      The serving size is 2 and the total calories is 242 kcals for 2 muffins.

      Reply
  13. sofi says

    April 14, 2018

    is there something i can use instead of the pesto?

    Reply
    • Dietitian Debbie says

      April 14, 2018

      Hi Sofi, you can leave the pesto out or you could 1/2 teaspoon of dried basil in it’s place.

      Reply
  14. Angela Horn says

    January 12, 2019

    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.

    Reply
  15. Susan says

    January 20, 2019

    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!

    Reply
  16. Tessa says

    February 26, 2019

    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!

    Reply
    • Dietitian Debbie says

      March 3, 2019

      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. 🙂

      Reply
  17. Linda says

    April 16, 2019

    5 stars
    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.

    Reply
    • Dietitian Debbie says

      April 25, 2019

      Yay! So glad to hear you liked them Linda. 🙂

      Reply
  18. julia says

    April 16, 2019

    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!

    Reply
    • Dietitian Debbie says

      April 25, 2019

      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!

      Reply
      • Kath Mullen says

        June 5, 2020

        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.

        Reply
        • Dietitian Debbie says

          June 8, 2020

          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.

          Reply
  19. Chavaune Brown says

    July 29, 2020

    I’m going to try this with the addition of nutritional yeast for a cheesy flavour

    Reply

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