Vegan Frittata with Mushrooms (oil free)
This vegan, oil-free mushroom frittata is packed with flavor, easy to prep, and makes the perfect protein-packed breakfast or brunch — no compromises, just plants.
Ingredients
- 10 oz mushrooms (choose a variety or whatever is available to you- I used pioppino, shitake & oyster) pulled apart or cut into bite sized pieces.
- 1 tablespoon tamari or soy sauce
- 4 large green scallions
- ½ cup cherry tomatoes, halved
Egg
- 1 cup chickpea flour (120g)
- 1 block extra firm silken tofu (308g)
- ¼ cup nutritional yeast
- ½ teaspoon black salt
- 1 teaspoon garlic powder
- ½ teaspoon black pepper
- ½ teaspoon turmeric
- ½ cup water
Optional Toppings
- fresh herbs like basil or dill
- black salt to taste
Instructions
- Prep: Prepare a 9-inch pie dish by lining it with parchment paper and pre-heat the oven to 400℉.
- Cook mushrooms: In a non stick skillet add in the mushrooms and white parts of the green onions. Cook over low heat for 2-3 minutes. Add tamari and stir, cooking for 5-6 more minutes. Remove from heat.
- Blend the "egg": In a blender add all vegan egg ingredients and blend until smooth and creamy.
- Mix: (If you'd like to be fancy- remove a few mushrooms to put on the top of your frittata.) Pour the egg batter in the skillet with the mushrooms, add in the green parts of the scallion and mix well.
- Bake: Pour the mixture into the prepared pie dish and smooth if out so the mushrooms are distributed evenly. Top the frittata with the remaining mushrooms and halved cherry tomatoes. Bake for 40-45 minutes. Center should not be jiggly, the frittata should appear set and the edges slightly browned.
- Let it sit for at least 15 minutes before slicing to let it firm up a little. Top as desired and enjoy!
Notes
Nutrition Facts are estimated based on my ingredients and may differ from your actual results.
(Based on 8 servings)
| calories 122 | |
| % Daily Value * | |
| Total Fat 3 g | 4 % |
| Saturated Fat 0 g | 0 % |
| Monounsaturated Fat 0 g | |
| Polyunsaturated Fat 0 g | |
| Trans Fat 0 g | |
| Cholesterol 0 mg | 0 % |
| Sodium 153 mg | 6 % |
| Potassium 552 mg | 16 % |
| Total Carbohydrate 19 g | 6 % |
| Dietary Fiber 5 g | 20 % |
| Sugars 3 g | |
| Protein 8 g | 16 % |
| Vitamin A | 8 % |
| Vitamin C | 3 % |
| Calcium | 3 % |
| Iron | 11 % |