• Skip to primary navigation
  • Skip to main content
  • Skip to primary sidebar
The Vegan Larder
  • Recipes
  • Cook Books
  • About
  • Work
  • Nav Social Menu

menu icon
go to homepage
  • Recipes
  • Cook Books
  • About
  • Work
  • Connect with me...

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • subscribe
    search icon
    Homepage link
    • Recipes
    • Cook Books
    • About
    • Work
  • Connect with me...

    • Facebook
    • Instagram
    • Pinterest
    • YouTube
  • ×
    Home » Picnic Food

    Vegan Tofu Frittata (Gluten-Free, Egg-Free, Dairy Free)

    Published: Apr 7, 2019 · Modified: Apr 11, 2024 by Louise-Claire Cayzer · This post may contain affiliate links · This blog generates income via ads · 7 Comments

    Jump to Recipe

    This vegan Tofu Frittata recipe is a great way to use up any vegetables that are hanging around the fridge. Just like with a regular frittata, once you have the knack of making up the mixture and cooking it, it's more a matter of choosing some veggies and optional add ins to customize the frittata to your taste. This time I used leeks, zucchini and red peppers, but the varieties are endless.

    A slice of tofu frittata with vegetables that has a drizzle of sriracha sauce on top, with a glass of kombucha in the background. this recipe

    A frittata is essentially a crustless quiche, to which you can add any variety of fillings. This vegan version of the classic egg-based Italian dish is great to have as a vegan breakfast casserole, maybe with some breakfast potatoes (yum), or to serve as a light lunch with a zesty side salad.

    You can make mini versions which are a hit with kiddos (see my vegan egg bites for some fun ways to serve) or just make one large veggie frittata and serve it up with some salads like this Easy Cucumber and Carrot Salad or this Baby Potato Asparagus Salad without Mayo for a light lunch or dinner.

    Jump to:
    • 🫑Ingredients
    • 👩‍🍳Instructions
    • 🌶️Substitutions & Variations
    • 🔪Equipment
    • 🫙Storage
    • Top tip
    • ❓FAQ
    • Salads
    • Picnic Ideas
    • 📖 Recipe
    • 💬 Comments

    🫑Ingredients

    Ingredients for the tofu frittata with pan roasted veggies laid out ready to use.

    For the Tofu Frittata Mix

    1. Firm Tofu: I like to use extra firm tofu for this recipe. Make sure you don't get 'silken firm' tofu as this is super squishy. Look for tofu that is springy to the touch. There isn't any need to drain the tofu as it gets whizzed up to make the wobbly 'egg' like mixture.
    2. Chickpea Flour (Gram Flour/Besan Flour): This helps bind and set the frittata. You can use corn starch or tapioca starch instead if you wish.
    3. Nutritional Yeast Flakes: For a subtle cheesiness that works well with the tofu and savory flavors.
    4. Black Salt (Kala Namek): Kala Namek has an sulfurous eggy flavor that does a great job of making tofu taste just like eggs. Be warned, a little goes a long way!
    5. Plant-Based Milk: Such as oat milk or almond milk. Make sure it isn't a sweetened or flavored milk!
    6. Turmeric: This is mostly just for the eggy yellow color. You can omit this if you don't want to add it!
    7. Oregano or other dried herbs of choice: I used oregano, however dried basil, parsley, thyme or dill would also be lovely. If you wish you can also add garlic powder.
    8. Mild Chili Powder: Optional! You can leave this out, however I like a little bit of heat.
    9. Salt and Cracked Black Pepper : to taste. Remember if you have already added Black Salt (Kala Namek) to go carefully adding extra salt.

    Other Ingredients

    1. Leeks or red onion: Any variant of the allium (onion) family will do as a base.
    2. Zucchini: I had a zucchini (courgette) to use up in my fridge, which is why I used it here.
    3. Red Bell Pepper : for colour and sweetness: Again optional!
    4. Other mixed vegetables (see substitutions and variations below for alternative ideas) As long as you keep to the overall quantity of vegetable to frittata mixture you can get creative!
    5. Fresh Herbs: I added fresh parsley to this recipe, however other fresh herbs such as basil or dill would be wonderful.

    See recipe card for full quantities.

    👩‍🍳Instructions

    Follow along with these step by step instructions for the perfect vegan vegetable frittata!

    A frying pan with sliced zucchini, peppers and leeks pan roasting the vegetables.

    1.Slice the vegetables into bite size pieces and sautee with a little olive oil over a medium heat.

    What the tofu frittata base looks like once it has been mixed up in the food processor.

    2.Add all the tofu frittata mixture ingredients to a food processor or blender and blend until quite smooth.

    The frittata base mix with the pan roasted vegetables ready to be mixed up in a large bowl.

    3. Once the veggies are cooked, add the tofu mixture and veggies together in a bowl and stir to combine.

    The frittata mixed up and in a springform pan ready to go in the oven.

    4. Grease a springform pan or quiche dish and smooth the tofu frittata mixture out into it. Bake at 180C/375 F for 35-40 minutes- or until firm to press.

    If you over cook the frittata it will get quite firm, and be less quiche-like so try to avoid that!

    Serve with a side salad and some hot sauce with a sprinkle of sea salt!

    Hint: I like to use a spring-form pan so I can open it out easily to serve. If you want to use a fancier quiche pan cut out some parchment paper into a round and place on the bottom so it's easier to cut and remove from the pan.

    🌶️Substitutions & Variations

    Here are some ways you can customise this delicious vegan frittata recipe to suit your tastes and what's in your fridge!

    • Leftover Vegetables - use any cooked leftover vegetables such as potatoes, carrots or sturdy greens. If the veggies are already cooked you can skip the pan roasting part and just mix up your tofu frittata mixture and bake!
    • Spring : -Choose spring veggies such as peas, asparagus and leeks. Pair with fresh dill and parsley for a truly spring vibe.
    • Mid-Summer - Make the most of fresh cherry tomatoes, with zucchini. Add some vegan pesto and serve at room temperature for a sunny picnic.
    • Fall Veggies: Roast pumpkin or squash, along with red onions, sage and some chunks of vegan feta are a wonderful combination.
    • Winter Veggies: Use leftover roast potatoes or sweet potato and carrots or other root vegetables along with thyme and some sharp vegan cheese for a cozy seasonal frittata.
    • Other ideas: Choose sauteed onions and vegan ham for a vegan quiche lorraine vibe.
    • Frozen Veggies: You can use pre-packed frozen chopped veggies mix directly, without even cooking the veggies! Add cheese for extra flavor.
    A slice of tofu frittata with vegetables that has a drizzle of sriracha sauce on top, with a glass of kombucha in the background.

    🔪Equipment

    You'll need either an oven-safe skillet, a spring form pan (as shown in the photos) or a fancy quiche dish that you want to serve the the frittata in. You will also need a food processor or blender to blend up the tofu base.

    🫙Storage

    This recipe stores well in an airtight container in the fridge for up to 5 days. It's great for meal prep- just portion out slices to use. You can also freeze this frittata for up to 3 months in a freezer proof container. Thaw thoroughly before eating.

    Top tip

    The key to making your vegan tofu frittata with whichever veggies and add ins, is to keep to the ratio of xxxx with xxx tofu mix. Get creative and let me know in the comments what you used!

    ❓FAQ

    What's the difference between a quiche and a frittata?

    Quiche generally has a pie crust and a softer, more custard like interior. A frittata is more like an omelette, is generally firmer in texture and does not have a pie crust.

    Is frittata vegan?

    Usually frittata are not vegan as they contain eggs and/or dairy. The version in this recipe is vegan as it contains no eggs and no dairy.

    Salads

    Here are some great salads that would be perfect alongside this recipe.

    • A bowl of asparagus and pea pasta salad ready to eat with some lemons in the background and a little jug of extra dressing in the foreground.
      Asparagus & Pea Spring Pasta Salad with Lemon Dressing
    • A plate of lentil salad with spiced roasted carrots ready to eat.
      Spiced Roasted Carrot and Lentil Salad
    • A plate of salad with grilled nectarines, arugula (rocket salad), raspberries and pistachio nuts.
      Grilled Nectarine (or Peach) Arugula Salad
    • Goma Dressing in a little bowl ready to eat.
      Goma Dressing: Japanese Roasted Sesame Salad Dressing

    Picnic Ideas

    This vegan tofu frittata recipe is great for a picnic: Here are some other delicious recipes you could also take along:

    • Cheesy Chickpea flour crackers in a bowl. The crackers are topped with poppy seeds.
      Crispy Chickpea Flour Crackers (with chia & flaxseed)
    • Artichoke tapenade in a bowl ready to eat.
      Easy Artichoke and Green Olive Tapenade
    • Some slices of zucchini scarpaccia piled on a plate with the pan of scarpaccia in the foreground.
      Zucchini Scarpaccia: Easy Vegan Italian Tart
    • A stack of raspberry shortbread crumble bars ready to eat.
      Raspberry Shortbread Crumble Bars- Dairy Free Recipe

    If you love this recipe, please share this post with your friends on Pinterest or Facebook, or tag me on Insta! Don't forget to also please comment and star ⭐this recipe too!

    Love & Vegan Yummies, Louise xx (P.S. Follow me on Insta and Tik Tok!)

    📖 Recipe

    A slice of tofu frittata with vegetables that has a drizzle of sriracha sauce on top, with a glass of kombucha in the background.

    Vegan Tofu Frittata (Gluten-Free, Egg-Free, Dairy Free)

    Louise-Claire Cayzer
    This Vegan Tofu Frittata is a delicious alternative to quiche and is packed with protein! Use up leftover veggies or create your own combos. Perfect easy dish for picnics, as a breakfast casserole or a light lunch.
    No ratings yet
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 15 minutes mins
    Cook Time 45 minutes mins
    Total Time 1 hour hr 5 minutes mins
    Course Breakfast, lunch
    Cuisine Italian
    Servings 4
    Calories 225 kcal

    Equipment

    • 1 Spring form tin
    • 1 Blender or food processor

    Ingredients Note:

    For accuracy, I measure all ingredients in metric as standard, then convert and test the recipe for American cup measurements etc.

    (Heads up Aussie and UK readers- your measurements in cups are sometimes different, so please use metric or check you have the correct cup and spoon type!!)

    Ingredients

    For the Frittata 'mix'

    • 400 g (1 ⅗ cups) firm tofu
    • 50 g (⅕ cups) gram flour (chickpea flour)
    • 1 teaspoon turmeric powder
    • ⅓ teaspoon Kala Namek (Black Himalayan Salt optional)
    • 3 tablespoon nutritional yeast
    • 1 teaspoon chili powder (optional)
    • Salt & Pepper to taste
    • 3 tablespoon plant milk OR water

    Veggie Ingredient Suggestion (total veggies and/or other add ins needed is roughly 4 cups or 550g chopped)

    • 2 teaspoon olive oil
    • 200 g (1 cups) zucchini ( about 1 medium)
    • 200 g (2 cups) leek (2 small or 1 medium OR onion)
    • 150 g (1 cup) red bell pepper (1 small )

    Instructions

    • Oil a tin (around 20x  20cm) and put your oven on to 180℃/375℉
    • Chop the zucchini, leek and bell pepper into small bite size pieces.
    • In a frying pan with 1 tablespoon of the olive oil, sautee the leek ,chopped zucchini and red bell pepper until soft.
      2 teaspoon olive oil, 200 g zucchini, 200 g leek, 150 g red bell pepper
    • Meanwhile, whizz together all the 'Frittata mix' ingredients in your food processor or blender (If you don't have a food processor, mash the tofu up with a fork then mix all the other ingredients in by hand.)
      400 g firm tofu, 50 g gram flour, 1 teaspoon turmeric powder, ⅓ teaspoon Kala Namek, 3 tablespoon nutritional yeast, 1 teaspoon chili powder, Salt & Pepper to taste, 3 tablespoon plant milk OR water
    • Once the leeks, pepper & zucchini s are soft, add them to the Tofu Frittata mix & stir well to combine.
    • Spoon the mixture into the prepared tin.
    • Put the tin in the oven bake for around 30-35 minutes. Check after 30 mins, the frittata should be golden on top, slightly springy to touch but still a little squishy in the middle.
    • Serve sliced with a fresh salad. 

    Notes

    Here are some different flavor combinations you might like to try
    • Leftover Vegetables - use any cooked leftover vegetables such as potatoes, carrots or sturdy greens. If the veggies are already cooked you can skip the pan roasting part and just mix up your tofu frittata mixture and bake!
    • Spring : -Choose spring veggies such as peas, asparagus and leeks. Pair with fresh dill and parsley for a truly spring vibe.
    • Mid-Summer - Make the most of fresh cherry tomatoes, with zucchini. Add some vegan pesto and serve at room temperature for a sunny picnic.
    • Fall Veggies: Roast pumpkin or squash, along with red onions, sage and some chunks of vegan feta are a wonderful combination.
    • Winter Veggies: Use leftover roast potatoes or sweet potato and carrots or other root vegetables along with thyme and some sharp vegan cheese for a cozy seasonal frittata.
    • Other ideas: Choose sauteed onions and vegan ham for a vegan quiche lorraine vibe.
    • Frozen Veggies: You can use pre-packed frozen chopped veggies mix directly, without even cooking the veggies! Add cheese for extra flavor.

    Nutrition

    Calories: 225kcalCarbohydrates: 23gProtein: 17gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 4gMonounsaturated Fat: 3gSodium: 747mgPotassium: 532mgFiber: 6gSugar: 5gVitamin A: 1326IUVitamin C: 33mgCalcium: 202mgIron: 4mg
    Tried this recipe and loved it? Follow and Mention @vegan_larder or comment and ⭐ below

    More Picnic Food

    • Peach and Raspberry Cake with a slice cut on a plate ready to eat.
      Raspberry and Peach Cake- Dairy and Egg Free
    • Georgian walnut and eggplant rolls piled onto a plate with pomegranate seeds and little mint leaves decorating the plate.
      Georgian Eggplant Walnut Rolls (nigvziani badrijani)
    • Lemon Blueberry Cake with a slice of cake taken off, with blueberries on top.
      Easy Vegan Lemon Blueberry Cake (Dairy and Egg Free)
    • Grated carrot salad on a little plate ready to eat.
      Grated French Raw Carrot Salad (Carottes Râpées)

    Reader Interactions

    Comments

      Leave a Reply Cancel reply

      Your email address will not be published. Required fields are marked *

      Recipe Rating




      This site uses Akismet to reduce spam. Learn how your comment data is processed.

    1. Marcella says

      July 05, 2024 at 11:41 am

      This is an interesting take on frittata! Do you think it could be cooked on the stovetop / pan, like it's done for regular frittata? (frittata is a "chubby", thicker omelette, rather than a quiche. You cook it on the stovetop, adding the egg mixture quickly to the pan with the vegetables when they're cooked to the degree you like them)

      Reply
      • Louise-Claire Cayzer says

        July 05, 2024 at 1:14 pm

        HI you can make it the traditional way on a stove top, however I find you either need to finish it off under a grill, or flip it to cook both sides which I find awkward, so cooking it completely in the oven ends up being easier/more consistent.

        Reply
    2. Hayley-May Edwards says

      August 13, 2020 at 8:56 pm

      5 stars
      Great recipe! Easy and simple to make and works well - the texture is great and I love how versatile it is. Thank you!

      Reply
      • Louise-Claire Cayzer says

        August 15, 2020 at 11:00 am

        So happy you liked it! Did you try the recipe with other veggies too? It's perfect for using up odds and ends.

        Reply
      • Jen says

        April 20, 2022 at 6:51 pm

        Can this be frozen? Thanks

        Reply
        • Louise-Claire Cayzer says

          April 22, 2022 at 12:13 pm

          This can be frozen, yes. I would portion it up to freeze so you can take out pieces as needed. You can simply thaw and eat, or reheat to warm through.

          Reply

    Primary Sidebar

    Hi! I'm Louise-Claire! I believe vegan and plant-based food should be easy to make, never scary and above all, absolutely delicious. Also, it's for everyone, not just for vegans!

    I'm a photographer, recipe developer and gardener. You'll find me in the kitchen, in the studio or wandering the garden, picking delicious veggies to make recipes for you! So why not stay a while, check out some of my recipes and try one or two for yourself...Find out more on my About Me page.

    Vegan Air Fryer Recipes

    • Butternut squash halved on a tray stuffed with sage and chickpea stuffing.
      Chickpea and Sage Stuffed Butternut Squash; Air fryer or Oven method
    • Cauliflower and broccoli being served on a plate.
      Air Fryer Broccoli and Cauliflower
    • Vegan Spanakopita Triangles ready to eat.
      Vegan Cheese and Spinach Spanakopita Triangles (Air Fryer or Oven Baked)
    • Plates of roasted tomato and white bean stew ready to eat.
      Roasted Tomato and White Bean Stew

    Tofu Lover? These are for you...

    • A little bowl of vegan bacon bits with a jar of bacon bits in the background.
      Vegan Tofu Bacon Bits-Easy DIY Recipe!
    • A casserole dish with vegan tuna noodle casserole in it ready to eat.
      Vegan Tuna Casserole (Tu-no Noodle)
    • A roasted pumpkin filled with hot cheese dip with a hand reaching in with a corn chip to scoop up some dip.
      Cheesy Pumpkin Dip: Savory & Dairy Free
    • A bowl of zucchini pasta ready to eat.
      Creamy Zucchini Pasta with Lemon Basil Sauce

    Vegan Dinner Inspo

    • A plate of spaghetti with vegan mushroom scallops on top. Next to the plate is a glass of white wine and half a lemon.
      Vegan Scallops with Garlic Pasta (King Oyster Mushroom)
    • 50 vegan asparagus recipes.
      50+ Vegan Asparagus Recipes
    • Collage of 4 recipes suited for a BBQ that are vegan.
      30+Yummy Vegan BBQ Main Recipes
    • A bowl of white bean puttanesca with a few olives on top ready to eat.
      White Bean Puttanesca - One Pot Recipe

    Craving something sweet?

    • Sticky Toffee pudding with ice cream and more sauce being poured over it.
      Vegan Sticky Toffee Pudding (Sticky Date Pudding)
    • Vegan Pineapple Upside Down cake ready to slice.
      Easy Vegan Pineapple Upside Down Cake
    • Vegan Cardamom and Spinach cake with lemon buttercream and a candle on the top.
      Vegan Cardamom & Spinach Celebration Cake
    • Rhubarb cake with a slice taken out of it.
      Easy Vegan Rhubarb Cake
    • Delicious Tofu Dessert Recipes
    • A piece of vegan carrot cake with a fork.
      Yummy Vegan Carrot Cake with Aquafaba: Egg Free

    Recipes you're all loving!

    • A bowl of savoury chickpea granola ready to snack on.
      Savory Chickpea Granola (with flavor variation ideas)
    • A pan of creamy white beans with pan roasted mushrooms and pesto on top.
      Creamy White Beans with Mushrooms & Pesto
    • A bowl of sundried tomato and olive tapenade with crackers ready to eat.
      Sun Dried Tomato and Olive Tapenade
    • A pan of broccoli, leek and white bean soup ready to eat.
      Brothy Broccoli Leek Soup with White Beans

    Lovely Lentils

    • A plate of lentil salad with spiced roasted carrots ready to eat.
      Spiced Roasted Carrot and Lentil Salad
    • A bowl of lentil bolognese with spaghetti.
      Easy Vegan Lentil Bolognese Sauce
    • A bowl of lentil and tomato soup with some vegan cheese sprinkled over it, ready to serve.
      Lentil and Tomato Soup (Lentils Monastery Style)
    • A bowl of swede and carrot soup with a hand scooping up a spoon of soup.
      Classic Swede (Rutabaga) and Carrot Soup
    • Contact Me
    • About Me
    • Privacy Policy, Cookies, Ads & T&C's

    Footer

    ↑ back to top

    About

    • Privacy Policy
    • About Me
    • My Story

    Newsletter

    • Sign Up! for emails and updates

    Contact

    • Contact
    • What I Do

    As an Amazon Associate I earn from qualifying purchases.

    Copyright © 2025 The Vegan Larder on the Cravings Pro Theme

    A slice of tofu frittata with vegetables that has a drizzle of sriracha sauce on top, with a glass of kombucha in the background.
    A slice of tofu frittata with vegetables that has a drizzle of sriracha sauce on top, with a glass of kombucha in the background.

    Rate This Recipe

    Your vote:




    A rating is required
    A name is required
    An email is required