Thursday, November 5, 2020

Easy Vegan Frittata With Tofu and Caramelized Onions

*This post is sponsored by Idaho-Eastern Oregon Spanish Sweet Onions. All opinions are authentic and my own. Thank you for supporting the awesome companies that partner with Woman in Real Life.*

Your search for a delicious vegan frittata ends here! Giving up eggs due to allergies or lifestyle choices shouldn't have to mean giving up on your breakfast or brunch favourites. This easy vegan frittata with tofu and caramelized Idaho-Eastern Oregon Spanish Sweet Onions requires simple ingredients and can be put together in a flash. You can even make this egg-free frittata a day ahead and reheat it before serving. 

Caramelized Spanish Sweet onions are key to the savoury flavour profile of this tasty frittata recipe. Spanish Sweets contain more sugar and less water than sweet onions, so they are ideal for caramelizing. Please visit this previous post for instructions on how to caramelize onions.

If you have a baking dish that moves from stovetop to oven - like a cast iron pan - cleaning up from this tofu frittata recipe will be a breeze. Simply saute cherry tomatoes, spinach and garlic in the cast iron pan. Meanwhile, blend tofu and seasonings in a food processor until very smooth. Add the tofu mixture straight to the sautéed ingredients in the cast iron pan. Stir in caramelized onions, parsley and (optional) vegan cheese shreds and pop the frittata into the oven. Bake the frittata for about half an hour and it's ready to eat!

This easy clean-up vegan tofu frittata recipe will impress your guests, whatever their dietary preferences. It has an eggy taste thanks to the addition of sulphurous black salt. It gets its yellow hue from nutritional yeast and healthful ground turmeric. (I'm not saying this tofu frittata would impress my Italian father-in-law with its authenticity, mind you, but he pretty much only likes my mother-in-law's cooking anyway.)

I like to include spinach in my vegan frittata, because it's a natural pairing and also because I really like spinach. You can of course experiment with other vegetables that you enjoy as well - zucchini would be lovely. Or how about grated potato? This healthy, protein-dense tofu frittata is made with simple, natural and easy-to-find ingredients. (Omit the vegan cheese shreds to keep it all-natural.)

Serve this easy vegan frittata alongside whole grain toast and sliced avocado. Top with additional caramelized onions and drizzle on sriracha if you dare!

This recipe yields about 6 or 8 wedges of vegan frittata, in a 10-inch round pan. If you want thicker wedges, double up the recipe and bake for longer.

Idaho-Eastern Oregon Spanish Sweet Onions have never been recalled, so look for them when you shop. These farmers have some of the most stringent growing and storage practices around. 

More about Spanish Sweets

Spanish Sweets are a perfect pantry staple, a long-lasting vegetable that you can always have on hand to complement rather than overwhelm your dinner creations. They are available in stores from mid-October to March or April. 

Get more recipes and information at

Questions for you

What other veggies would you add to your vegan frittata? What's your favourite recipe that includes onions? 

Easy Vegan Frittata With Caramelized Onions

  • 1 350 gm package extra firm tofu, drained
    2 tablespoons Bragg's liquid aminos or tamari
    1 tablespoon nutritional yeast
    1 tablespoon cornstarch, arrowroot or tapioca flour
    1 teaspoon dijon mustard
    1 teaspoon ground turmeric
    ¼ teaspoon black salt (optional, for an “eggy” taste)
    ⅛ teaspoon black pepper
    1 tablespoon grapeseed oil
    ½ cup cherry or grape tomatoes, halved
    2 cups spinach, chopped (using scissors makes it easy!)
    2 cloves of garlic, minced
    ¼ cup caramelized Idaho-Eastern Oregon Spanish Sweet Onions
    ¼ cup shredded vegan mozzarella or cheddar cheese (optional)
    Fresh parsley


Preheat oven to 375°F.

To a food processor, add tofu, Bragg’s or tamari, nutritional yeast, cornstarch, mustard, turmeric, black salt and pepper. Process until very smooth.

Add oil to a large (10-inch) cast iron pan and heat over medium-high heat.

Sauté tomatoes, spinach and garlic until spinach is wilted, just a few minutes.

Pour tofu mixture into pan with sautéed ingredients.

Stir in onions, cheese shreds and chopped fresh parsley and smooth mixture with a spatula.

Bake in the cast iron pan about 20 to 30 minutes until lightly browned and firm to the touch. Remove from the oven carefully (cast iron gets super hot) and allow to cool for 10 minutes or so before serving.

Top with more caramelized Spanish Sweet Onions, fresh parsley and hot sauce if desired.

Tip: If you don’t own a cast iron or other oven-safe skillet, transfer the frittata mixture to a casserole or pie dish before baking.

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