For those of you who aren’t allergic, eggs can be a great source of dairy-free protein and other nutrients. Plus, they’re a great savory option for breakfast. These dairy-free frittata fingers even offer a tasty option for a quick bite on the go. They can be enjoyed fresh from the oven, or from the freezer.
Dairy-Free Frittata Fingers keep it Simple for Healthy Mornings
This recipe was shared with us by IncredibleEgg.org, but we have adapted it a bit. I’ve also add answers to some frequently asked questions below.
Aren’t Eggs Dairy?
It’s very common to confuse eggs with dairy, but they are from a chicken, not a cow! Eggs are naturally dairy free. You can see this post for more information: Are Eggs Dairy?
But Are Eggs Healthy?
The definition of healthy is up to each individual. But eggs do offer a good wallop of nutrients. They’re one of the very few foods that naturally contain vitamin D, and they’re rich in choline, a known brain booster. Eggs are also a good source of lutein and zeaxanthin, which can help protect eyes from dryness
What Brand of Cheese Alternative Do You Recommend?
The shreds I’ve enjoyed most are Whole Foods brand. See our Best Dairy-Free Cheddar Guide for our taste test favorites. But the beauty of these dairy-free frittata fingers is that almost any brand will do. The shreds are baked into the mixture, so you don’t have to worry about the texture or melt as much. It’s more of a flavor enhancer and binder than anything else. I actually like this recipe for using up cheese alternative that we didn’t love.
Do I Have to Use Cheese Shreds in these Dairy-Free Frittata Fingers?
You can use crumbles or cubes instead, if you prefer. Shreds are just easy for dispersal. But things like feta alternative would also be tasty.
What Can I Substitute for the Cheese Alternative?
There are a few options for substitutions. To bulk the dish up, you can add 1 cup dairy-free cooked sausage or increase the vegetables by 1 cup. If you want the cheesy flavor, but don’t have the shreds, you can add a couple tablespoons of nutritional yeast, or a teaspoon or so of miso. With any of these options, the frittata itself will be a little lighter and a touch more fragile.
Can I Just Omit the Cheese Alternative?
Technically, yes, you can omit it. The egg will be a little more delicate, and the frittata fingers won’t be as hearty. I might use one of the substitutions suggested above rather than simply omitting it.
What Other Size Baking Dish Can I Use?
A 7×11-inch baking dish is a good substitute for a 9×9-inch dish. If you don’t have either, you can use two 9×5-inch loaf pans. The frittata will need to bake a little less time in the smaller pans, so keep a close eye. You could also pour the mixture into muffin cups. Again, they will bake more quickly, so begin checking in at about 15 minutes.
Special Diet Notes: Dairy-Free Frittata Fingers
By ingredients, this recipe is dairy-free / non-dairy, gluten-free, optionally grain-free, optionally nut-free, peanut-free, optionally soy-free, vegetarian, and optionally paleo-friendly. Just be sure to choose the cheese alternative (or other options noted above) that meet your dietary needs.
- 1 tablespoon olive oil
- ½ cup diced bell pepper (any color)
- ½ cup diced yellow onion
- ½ cup diced zucchini
- 3 cloves garlic, minced
- 2 cups chopped spinach
- 12 eggs
- 1 cup dairy-free shredded cheese alternative (cheddar, pepper jack, or your choice of flavor; see post above for other options)
- 1 teaspoon salt
- ½ teaspoon black pepper
- Preheat your oven to 350ºF and grease a 9x9-inch baking dish or line it with parchment paper.
- Heat the olive oil in a skillet over medium heat. Add the bell pepper, onion, and zucchini, and saute until tender, 3 to 5 minutes. Add the garlic and saute for 1 minute. Add the spinach, and saute until wilted.
- In a large mixing bowl, beat the eggs to emulsify them. Stir in the sauteed vegetables, cheese alternative, salt, and pepper. Pour the mixture into your prepared baking dish.
- Bake the casserole for 25 to 30 minutes, or until fully set.
- Let the frittata cool completely.
- Cut the frittata in half, then cut the other way into six strips to make 12 rectangle pieces.
- Leftovers can be refrigerated in an airtight container for up to 4 days, or frozen for longer storage. When ready to eat, you can microwave the pieces for about 1 minute.