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Vegan Fall Frittata

Courtney Crary

Vegan Fall Frittata with Apples, Sweet Potatoes, and Sage

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Vegan Fall Frittata with Apples, Sweet Potatoes, and Sage

Vegan Fall Frittata with Apples, Sweet Potatoes, and Sage

Prep time: 25 MCook time: 35 MTotal time: 60 M
Cozy fall flavors of meaty mushrooms, tender sweet potatoes, tart dried apples, and fresh sage combine with protein-heavy tofu and savory seasonings to create this oil-free, gluten-free, plant-based frittata . Great for brunch or breakfast in the fall and winter, when apples and sweet potatoes are in season. Serve with a side of breakfast potatoes or crunchy kale salad.

Ingredients:

  • 16 oz extra firm tofu
  • 1 cup plain, unsweetened plant milk
  • 10 oz cremini mushrooms, quartered
  • 1 large sweet potato, cut into dime-sized pieces
  • 1 yellow onion, thinly sliced
  • 4 cloves garlic, chopped
  • 1 cup dried apples slices, roughly chopped
  • 1 Tbsp fresh sage, minced
  • 1 Tbsp cornstarch
  • 1 Tbsp soy sauce (or tamari for GF option)
  • ¼ tsp turmeric
  • 1 tsp kala namak (black salt)
  • ½ tsp garlic powder
  • 3 Tbsp nutritional yeast
  • 1 tsp dried thyme
  • ¼ tsp nutmeg
  • chives, minced for garnish

Instructions:

  1. Preheat the oven to 375 degrees F.
  2. Heat a large, non-stick pan over medium heat.
  3. Add the diced sweet potato and sliced onion to the pan. Cook until the potato pieces are fork tender.
  4. Add the thyme and nutmeg to the pan. Stir to combine.
  5. Next, add the quartered mushrooms, dried apple, sage, and garlic to the pan. Cook, stirring occasionally, until the mushrooms have browned (about 3 minutes).
  6. Add the soy sauce (or tamari) to the pan and stir to combine. Use about ¼ cup of water to deglaze the pan.
  7. Remove the pan from the heat and set aside.
  8. In a blender or food processor, combine the tofu, plant milk, cornstarch, nutritional yeast, garlic powder, kala namak, and turmeric. Blend (or process) until smooth.
  9. Taste the tofu mixture. Add salt and pepper as needed/desired. Blend again. Repeat until desired taste is achieved.
  10. Add the tofu mixture to the pan and stir thoroughly to combine.
  11. Transfer the tofu/veggie mixture to a 9 inch pie tin or spring form pan. Bake at 375 degrees F for 35 minutes or until the top of the frittata is firm to the touch.
  12. Garnish with minced chives. Serve with side of choice (breakfast potatoes and kale salad are a personal favorite) and enjoy!

Calories

188.64

Fat (grams)

5.31

Sat. Fat (grams)

1.29

Carbs (grams)

26.27

Fiber (grams)

4.76

Net carbs

21.51

Sugar (grams)

12.29

Protein (grams)

13.46

Sodium (milligrams)

200.81

Cholesterol (grams)

3.35
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About the frittata:

Growing up, my parents didn’t cook much.  My mom doesn’t enjoy cooking and seemed to do as little as possible in the kitchen.  Despite working full time, my dad would occasionally whip up one of his go-to meals on his day off.  One of those meals was frittata.  


There was something magical about waking up on Saturday morning to the smell of homemade breakfast wafting from the kitchen.  It didn’t happen often. Usually, my brother and I fended for ourselves with microwaved leftovers or cereal. But sometimes, Dad made frittata and the whole house filled with the scent of baked cheese and eggs.

I don’t think he ever followed a recipe.  He just dumped whatever meat, cheese, and stray veggies he could find in a big bowl with whipped eggs and cream.  But it was always delicious and always a treat to find Dad in the kitchen, baking his “kitchen sink” frittata.


Memories like this can make it hard to stay vegan.  We long for the emotional connections that were forged long ago with our favorite family dishes.  We want to be transported to the moments in the kitchen when Grandma, claid in her gingham apron, poked in the oven at her famous roast.  Or when you stayed home from school with a bad cold, and Mom carried in a bowl of magical soup that always made you feel better.  


Maybe we don’t crave salt, fat, and sugar.  Maybe we crave the feelings of security, love, and togetherness that accompanied them.  

That’s why veganizing dishes is so important to me.  Because we shouldn’t be deprived of those visceral reminders of our past.  But I firmly believe that all of those dishes that link us to our family and our culture can be tweaked to be healthier and more ethical.  Thus, my fall frittata is joining a whole host of family favorites I’ve veganized in an effort to stay true to myself but still feel connected to my family.   


Blended tofu with plant milk and spices (plus cornstarch for binding) creates the “egg” for our frittata.  It makes a great egg replacement while being high in protein, low in fat, and containing zero cholesterol. Though I’m sure you could mix it with whatever stray produce you find in your fridge, I wanted to make a Frittata perfect for Thanksgiving morning by harnessing powerhouse flavors like apple, sage, and nutmeg.  

Dig in while it’s hot!

 RECIPE NOTES:

  1. None of my local grocery stores had dried apples, so I made my own with my food dehydrator.  If you can locate dried apple slices, ensure they are free of added sugar and cinnamon.  We want plain apple slices. If yours are so dry they are crunchy and chip-like, rehydrate them in some hot water for a few minutes before chopping.  If all of this sounds like too much work, just use an equal amount of diced apple.

  2. Can’t find kala namak?  Me either!  I had to order it on amazon!  Kala namak replaces the sulphur taste in eggs.  If you can live without that “eggy” flavor, go ahead and skip this ingredient.  If you do skip the kala namak, you will need to use more salt.

  3. Which plant milk should you use?  Whichever one you prefer!  I use soy milk because it’s cheap, easy to find, and has a somewhat neutral taste.


I hope you’ll join me in serving up this frittata on Thanksgiving morning, along with some kale salad and garlic-y breakfast potatoes.  

Did you make this recipe? Let me know! Tag me on Instagram @notlikemama. I love seeing your versions of my recipes!


Happy Cooking,

✌️Courtney

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