a flat, plant-based frittata, with zucchini and red bell peppers
Breakfast

Plant-Based and Protein-Rich

A frittata, known in Italy as a flat omelet, is usually made with eggs and cheese. This plant-based version with tofu and garbanzo flour is scrumptious! The frittata method is one of several ways this recipe can be cooked and served; for variation and simplicity, try making patties or baking it as a soufflé.  

Prep Instructions

  • Yield: One 8-inch frittata, cut into 6 wedges                                      
  • Prep Time: 15 minutes                                                                      
  • Cook Time: 20 minutes                                                                     
  • Total Time: 35 minutes                                                                     
  • Difficulty Level: Moderate 

Recipe Ingredients

  • 1/2 cup onion, chopped
  • 1/4 cup green, yellow, or red pepper, diced
  • 1 clove garlic, minced, or 1/2 teaspoon garlic powder
  • 2 tablespoons water
  • 1 small zucchini, sliced
  • 1/4 cup firm tofu (7-8 oz.)
  • 1/4 cup water (omit if soft tofu is used)
  • 1/2 teaspoon salt or butter-flavored salt
  • 1 rounded teaspoon nutritional yeast flakes
  • 2 teaspoons onion powder
  • 1 teaspoon Bragg's Liquid Aminos
  • 2 tablespoons garbanzo flour or corn flour

Cooking Instructions

  1. Simmer onion, peppers, and garlic in water for 5 minutes. Add sliced zucchini and cook for 3 more minutes. Remove from heat. Place a shallow, nonstick 8-inch skillet or frittata pan on burner at medium-low heat to preheat. 
  2. Place tofu and remaining ingredients in blender and blend—not necessarily smooth but thick. Stir blended tofu into onion mixture. 
  3. Pour into preheated skillet, smoothing the surface. Cook at 350°F for 15 minutes or until frittata is almost set. Cover handle with foil, if needed, and place under broiler for about 2 minutes or until top is set and golden. Allow frittata to stand for at least 5 minutes before removing from pan. Cut into wedges for serving. 

Nutritional Data

Calories: 36.20
Fat: 1.52 g
Saturated Fat: 0.20 g
Cholesterol: 0 mg
Sodium: 123.88 mg
Carbohydrates: 3.03 g
Fiber: 0.65 g
Sugars: 0.91 g
Protein: 3.10 g
Eat Plants Feel Whole book cover
This Recipe and Others Are Featured In

Eat Plants Feel Whole

Learn how you can improve your health prospects by adopting a simple plant-based lifestyle.