Why This Tofu Frittata Is the Ultimate Plant-Based Breakfast

Looking for a high-protein, vegan breakfast that’s packed with flavor and easy to make? This tofu frittata is a perfect alternative to traditional egg-based dishes. Made with silken tofu, firm tofu, and savory spices, this plant-based frittata delivers the texture and taste of eggs—without the cholesterol or health risks associated with eggs.

Why Choose Tofu Over Eggs?

Eggs have long been a breakfast staple, but recent research suggests they may not be the healthiest option. Studies show that regular egg consumption is linked to increased cholesterol levels and higher risks of cardiovascular disease. Additionally, industrial egg production raises ethical and environmental concerns.

According to experts like Dr. Michael Greger of NutritionFacts.org, eggs may also carry risks of foodborne illnesses, including exposure to bird flu and salmonella outbreaks. Plus, research indicates that eggs contain pro-inflammatory compounds that may contribute to chronic diseases.

By opting for tofu as an egg alternative, you get a cholesterol-free, high-protein breakfast that is rich in calcium, iron, and plant-based amino acids, all while avoiding the health concerns linked to eggs.

Watch & Cook Along with Chef Ryan!

Chef Ryan Jennings makes this tofu frittata and more on his show, Plant-Powered with Chef Ryan. Get more plant-powered recipes and cook along with him on the Plant-Powered YouTube Playlist.

Ingredients You’ll Need

Frittata Base:

• 1 block silken tofu (for creaminess)

• 1 block firm tofu (for texture)

• 2 tbsp cornstarch (for binding)

• 1 tbsp tahini (adds richness)

• 1/2 tsp turmeric (for color)

• 1/2 tsp black salt (Kala Namak) (for an eggy flavor)

• 1/4 cup almond milk (or any plant-based milk)

Vegetable Mix:

• 1/2 onion, thinly sliced

• 1/2 red bell pepper, thinly sliced

• 2 cloves garlic, thinly sliced

• 1 cup fresh spinach (or kale)

• 1/4 cup fresh parsley, chopped

• Salt and pepper to taste

Romesco Sauce (Optional but Recommended!):

• 2 roasted red peppers

• 1/4 cup toasted almonds

• 2 cloves garlic

• 1 tbsp sherry vinegar

• 1 tsp smoked paprika

• Salt to taste

How to Make a Vegan Tofu Frittata (Step-by-Step)

Step 1: Blend the Frittata Base

In a food processor, combine the silken tofu, cornstarch, tahini, turmeric, black salt, and almond milk. Blend until completely smooth. This mixture acts as the creamy, egg-like base of your frittata.

Step 2: Add the Firm Tofu

Crumble the firm tofu into smaller chunks and pulse it into the frittata mixture. This creates the texture of egg curds, similar to a traditional frittata.

Step 3: Sauté the Vegetables

Heat a non-stick skillet over medium heat. Dry sauté the onion, bell pepper, and garlic with a splash of water until softened. Add the spinach and parsley, cooking until wilted. Season with a pinch of salt and pepper.

Step 4: Assemble the Frittata

Preheat the oven to 400°F (200°C). Line a baking pan with parchment paper for an oil-free release. Spread the sautéed vegetables evenly in the pan, then pour the tofu mixture over the top. Gently mix to distribute ingredients.

Step 5: Bake to Perfection

Bake for 35-40 minutes, or until the frittata is firm and golden. To test doneness, insert a knife in the center—it should come out clean.

Step 6: Prepare the Romesco Sauce (Optional)

While the frittata bakes, blend roasted red peppers, toasted almonds, garlic, sherry vinegar, and smoked paprika in a food processor. Pulse until smooth but slightly chunky.

Step 7: Serve & Enjoy!

Let the frittata cool for a few minutes before slicing. Serve with romesco sauce and garnish with fresh herbs for a gourmet touch.

Why You’ll Love This Vegan Tofu Frittata

✅ High in plant-based protein (perfect for fueling your day)
✅ Completely egg-free (but tastes just like the real thing!)
✅ Gluten-free & oil-free (healthy and light)
✅ Meal-prep friendly (stays fresh in the fridge for 3-4 days)
✅ Customizable (add mushrooms, zucchini, or any veggies you love!)

Storage & Meal Prep Tips

• Refrigerate: Store leftovers in an airtight container for up to 4 days.

• Reheat: Warm in a skillet over medium heat or in the microwave for 1-2 minutes.

• Freeze: Wrap slices in plastic wrap and freeze for up to 2 months. Reheat from frozen in a 350°F oven for 15 minutes.

Frequently Asked Questions

Can I make this frittata without a food processor?

Yes! Simply mash the silken tofu with a fork until smooth and stir in the crumbled firm tofu.

What can I use instead of black salt?

Regular salt works, but black salt gives it that authentic eggy taste.

Can I add cheese?

Yes! Use vegan cheese like nutritional yeast or dairy-free shredded cheese.

How can I make this frittata spicy?

Add red pepper flakes or diced jalapeños for extra heat.

Try This Vegan Frittata for Your Next Brunch!

This tofu frittata is a game-changer for plant-based eaters and anyone looking for a healthy, protein-packed breakfast. Whether you serve it hot or cold, on its own, or with a side of whole grain toast and avocado, it’s bound to become a staple in your kitchen.

Let us know in the comments if you tried this recipe! Tag us on social media with your frittata creations. 🍽️✨