Baked Tofu Breakfast Frittatas

Give your breakfast a fresh, healthy make-over with these scrumptious mini vegan frittatas!

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During the week, it can be a challenge to create an exciting breakfast before heading to work. I often default to my regular bowl of unsweetened coconut yogurt, Nature’s Path Pumpkin Seed Granola, fresh or frozen blueberries, walnuts and chia seeds. This usual breakfast of mine is quick to prepare but there are days where I crave something different. These baked mini tofu frittatas fit just that criteria! You can prep and bake them one night and easily heat them up the following morning for a fun and quick breakfast.

These mini tofu frittatas are packed with deliciousness that’ll leave you feeling guiltless after your first bite! The star of these breakfast cuties is the very versatile and nutrient, tofu. I say versatile because it’s such a nutritious meat substitute for almost any dish and even dessert. Tofu can transform many of your favorite dishes simply by blending or pureeing it. It can be a replacement for egg such as in this frittata recipe, a cream alternative for many soups and desserts, and even a dairy substitute for baking. The possibilities are endless! Tofu is also unique in that it is rich in calcium and manganese, it’s a good source of plant-protein and iron, and provides ~200mg of omega-3 fatty acids per ½ cup of serving size. For an item that is sourced from soybeans, this is a fantastic food item!

I wanted to keep this recipe simple but include wholesome ingredients, such as spinach, mushrooms, and tomatoes. The Anaheim pepper gives it a little bit of a heat without being overpowering and additional flavor. If you haven’t used nutritional yeast in recipes before, it adds a “cheesy” flavor to meals – a perfect substitute for a vegan frittata.


Makes: 20-21 cupcakes/ mini tofu frittatas
Total Time: 55-65 minutes

Ingredients

  • 2 tablespoons canola oil
  • ½ medium yellow onion, diced
  • 2 cloves of garlic, minced
  • 1 anaheim pepper, diced with seeds removed
  • 2 tomatoes, diced
  • 1 - 8oz box of baby bella mushrooms, thinly sliced
  • 3 cups of spinach, tightly packed
  • 1 tablespoon dry oregano
  • ½ teaspoon turmeric
  • 2 - 16oz package of firm tofu
  • 1/3 cup nutritional yeast
  • ¼ cup vegan parmesan cheese (optional)
  • Salt and pepper to taste

Directions

  1. Preheat oven to 350°F.

  2. Drain liquid of tofu. In a blender or food processor, blend 1 package of firm tofu at a time until creamy (may need to add 1 tablespoon at a time if it’s too thick to blend).

  3. Prepare and chop all veggies.

  4. Over medium heat, add canola oil in a large pan. Then sauté onion for about 1-2 minutes.

  5. Add garlic and Anaheim pepper and sauté for another 1-2 minutes.

  6. Add tomatoes, mushrooms, spinach, oregano, turmeric and salt and pepper to taste and heat for about 4-6 minutes or until spinach is wilted down.

  7. Add tofu, nutritional yeast, and vegan parmesan cheese (optional) and combine all ingredients.

  8. Spray non-stick olive oil to cupcake baking sheet and scoop about ¼ cup of tofu mixture into each cupcake slot.

  9. Bake for about 30-40 minutes or until top is slightly browned and firm to touch.