Vegan Frittata :Italian Dish

Okay, to some of my friends this menu may be unfamiliar. Just like when I first heard the dish name “Frittata” I was curious and couldn’t wait to try it — the vegetarian/vegan version, of course. Frittata and Quiche have some similarities; the preparation and even the taste as they both use eggs. A quiche often has a pastry base, whereas a Frittata does not. Basically, a Frittata is Italian and Quiche is French. Frittata is more of like an omelette. Thickness can vary from thin and pancake like to thick with a golden crust and creamy center. Frittatas can be filled with anything you want with it.

In this recipe, I tried to make it as simple but tasty as possible. I have eaten quiche with eggs before and I thought it was good. And since I am more into vegan cooking I thought I’d stick with using tofu as my egg replacement. See homemade tofu recipe. So if you prefer to use eggs instead of tofu, feel free to do so.



2 TBspoons coconut oil/cooking oil

2 TBSpoons garlic. minced

1 cup onions, diced

4 green onions/bunching onions (separate the greens from the bottom)

2 medium size potato, thinly sliced

1/2 cup red pepper. diced

1 cup cut spinach (or other greens you like)

1 tsp sea salt or more to taste

1 teaspoon non-dairy butter

1/4 teaspoon pepper (optional)

4 TBspoon nutritional yeast flakes (or other non-MSG seasoning available. Quantity may be reduced)

1/4 teaspoon mushroom seasoning powder (optional)

3/4 cup water

1 pack 12 oz. firm tofu

1/4 cup low sodium soy sauce

shredded soy cheese (optional)


1. Preheat oven to 325 degrees. In a pan, sautee garlic, onions, bottoms of the green onions in cooking oil for about 1 minute. Add non-dairy butter, potatoes, mushroom seasoning, salt and pepper. Cook for 5-7 minutes, stirring occasionally until potatoes are more soft (but not overcooked).

2. In a blender, blend tofu, soy sauce, and nutritional yeast until texture is smooth and well-mixed. Mixture will be somewhat thick, so add water as needed.

3. Pour blended mixture into the pan and mix with the sauteed ingredients. Add spinach, red pepper and green onions at this point. Stir well, cover the pan and cook on medium-low heat for another 2 minutes.

4. Pour mixture in an oiled 9 inch pie pan. Sprinkle some cheese on top (or you may do so after broiling when it’s still hot). Broil (or bake) for about 35 minutes until top is more firm and cooked all the way through.

Allow Frittata to cool slightly before slicing and serving. Enjoy!



2 thoughts on “Vegan Frittata :Italian Dish

    1. MCW on Recipes From Eden Post author

      Hehehe! You are not alone. I also just recently made Frittata. It’s yummy. Good thing about cooking is, we can always modify existing recipes and do experiment. Let me know the outcome of your Frittata. You can use a different veggies if you want, zucchini squash, all greens or a combination.


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