Dairy-Free Vegetarian Frittata (High Protein)
 
Prep time
Cook time
Total time
 
This recipe uses a combination of eggs, tofu, and fresh vegetables for a light, protein-rich, brunch dish.
Author:
Recipe type: Breakfast
Cuisine: Italian
Serves: 1 serving
Ingredients
  • 4 ounces extra-firm tofu, drained and cubed
  • 1 large egg
  • 2 egg whites
  • ¼ teaspoon ground turmeric
  • ¼ teaspoon sea salt (can sub 1 teaspoon gluten-free tamari)
  • ⅛ to ¼ teaspoon black pepper, to taste
  • ½ cup tomato sauce
  • 2 cups chopped asparagus (can sub other vegetables)
  • 1 cup yellow bell pepper strips (can sub other vegetables)
  • ½ cup onion, cut in rings
  • 1½ teaspoons olive oil
Instructions
  1. Put the tofu in a medium bowl and mash it with a fork. Add the egg and egg whites, turmeric, salt, and pepper and mix well.
  2. Add the tomato sauce to a small saucepan over low heat. Gently warm it.
  3. Put the asparagus, bell pepper, and onion in a steamer basket and steam until just tender, about 5 to 6 minutes. Add the vegetables to the tofu-egg mixture and stir to combine.
  4. Heat the oil in a 9-inch skillet over medium-high heat until it sizzles. Tilt the skillet to coat it evenly.
  5. Pour in the tofu-egg mixture all at once, and then reduce heat to medium-low. As the eggs begin to set up, push the cooked portion aside with a spatula to let the uncooked portion run under. Repeat as the eggs set up. Cook until the eggs are cooked throughout but still glossy and moist, about 3 to 4 minutes.
  6. Flip the frittata onto a plate and serve with the warm tomato sauce.
Nutrition Information
Serving size: 1 frittata Calories: 394 Fat: 19.5g Carbohydrates: 29.8g Sugar: 14g (0g added) Fiber: 10.7g Protein: 33.6g
Recipe by Go Dairy Free at https://www.godairyfree.org/recipes/dairy-free-vegetarian-frittata