Meat Free Monday: Egg-Free Frittata

Happy Monday, everyone!

I wanted to pop by and share the recipe I’ve been promising you for about a week now: Egg-Free Frittata!

Being allergic to eggs makes meals like breakfast and brunch kind of difficult to navigate and plan. I never go to restaurants for those meals, because I simply will not find a menu item to enjoy (unless it’s a bowl of fruit, which isn’t exactly thrilling). Even brunch at home didn’t have too many options, until I decided to tackle an egg-free frittata. It took a couple of tries, but I finally got it just right. Enjoy!


Egg-Free Frittata (egg, nut, dairy?, and gluten free)

– 14 oz. firm or extra firm tofu
– 1 tsp. dijon mustard
– Salt, pepper, cayenne pepper, Italian herbs (to taste)
– 1 tsp. olive oil
– 1/2 cup onion, chopped
– 1/2 cup bell pepper, any color, chopped
– 1/2 cup baby red potato, chopped
– 2 cloves garlic, diced
– 4 oz. fresh baby spinach
– 1 oz. prosciutto, ham, or bacon, chopped (optional)
– 4 tbsp. shredded Parmesan cheese, separated


  1. Spray a 10-inch oven-safe dish with non-stick cooking spray. Heat oven to 400*F.
  2. In a food processor, combine tofu, mustard, and spices and seasonings. Set aside.
  3. Heat olive oil in a skillet over medium heat, and add onion, peppers, potatoes, and garlic. Saute until tender; about 7 minutes.
  4. Add spinach and prosciutto (if using) and heat until spinach is wilted; about 3 minutes.
  5. Once everything is cooked, add the veggies into the food processor with the tofu. Add 3 tbsp. Parmesan cheese. Blitz a few times or until incorporated.
  6. Pour into greased dish, and flatten the top using a spatula. Sprinkle the top with the remaining 1 tbsp. Parmesan.
  7. Bake for about 30 minutes, or until browned. I put mine under a broiler for about 2 minutes to get it extra brown and crispy.
  8. Cut into 8 servings, and enjoy!

– For a thicker frittata, press the tofu for at least 30 minutes before using.
– To keep this totally vegan/dairy free, use vegan cheese or nutritional yeast. (I’ve never used the latter, but heard good things about it!)

Nutrition facts (per 1/8th) (calculated without meat): 81 calories, 4.8 fat, 4.6 carbs, 1.3 fiber, 6.1 protein



  1. Just saved this recipe. Love the addition of tofu in it. Thanks for sharing, Liv! Hope you have an incredible Monday.

  2. I’ve been wondering about this recipe 🙂 I like that there are potatoes and mustard in there, I wouldn’t have guessed!

  3. This looks so eggy and wonderful. I’m incredibly impressed by how real it looks and I bet it tastes just like a frittata. So cool!

  4. Yummm looks delicious!! 🙂

  5. That looks amazing! I never would have guessed that it was tofu 🙂
    Thanks for sharing

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  7. I like the twist on frittata. I forget how versatile tofu can me.

  8. Thank you so much for sharing this recipe. My family loves scrambled tofu and I’ve been meaning to try an egg-free frittata for ages, but haven’t got round to seeking out a recipe. Yours looks amazing. Such beautiful pics too! Can’t wait to give it a try!

    1. Thanks!
      I’ve never thought to scramble tofu! That’s a great idea. Do you have a recipe for it on your blog?

  9. This is incredible creative. Well done. It makes me sad you can’t eat eggs and you can’t experience a great big brunch out. Should you ever be in my neck of the woods, I would feed you a great big egg-free brunch complete with mimosas.

    1. Thanks, Meghan! I’d be more than happy to have brunch with you some day. 🙂

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