Egg-free & Dairy-free Frittata Cups

Yes, it can really be done! An egg-free and dairy-free frittata is possible! Thanks to some smart substitutions this brunch staple is now allergy-friendly. Plus, it’s still got a cheesy flavor thanks to nutritional yeast, and it doesn’t have any nuts either. This top-8-free breakfast classic can now be enjoyed whether you have food allergies or are vegan. These scrumptious Egg-free & Dairy-free Frittata Cups are free of: gluten, dairy, egg, soy, peanut & tree nuts.

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Holy crap. Holy crap. HOLY CRAP! This recipe makes me more excited than I’ve been in a long time. I mean…can you even? An egg-free and dairy-free frittata?!?!?!?! Who knew such a magical, mythical creature could exist? What are you going to tell me next, that there are real unicorns?

(Funny story, my son’s school has several horse fields by it, because…well…#Utah, and every time my younger son sees a white horse he says “Look! A Unicorn!” haha.)

I used to LOVE making frittatas on Christmas morning, because it’s such a filling breakfast that is loaded with veggies. So, when my son got an egg allergy, that was a huge bummer.

And just in time for Easter–one of the biggest brunches of the year, the Easter bunny comes and brings me this gift. And, when I say Easter bunny I mean my good friend Gianna. She is my foodie friend who is so great and wonderful at sending me recipes and is a recipe genius herself in trying substitutions. She sent me the idea, and I only had to slightly tweak it to make it work for our allergies.

What is a Frittata?

A frittata is an egg dish that is often used for breakfast or brunch, or as a light hors d’oeuvre. It often has meat, cheese or vegetables added to it to give it additional flavors and textures. What makes my frittata so special is that it is milk, cheese, and meat-free so that it is able to be eaten by those with dairy allergies or vegans. Most frittatas are also started on the stovetop in a cast-iron skillet and then moved to the oven, but mine works so great because you only have to put it in the oven, and they’re handheld because they’re individual cups instead of one large one–making them great finger foods for baby showers and parties.

Do you have to add milk to a frittata?

Most traditional frittatas use dairy or milk products to make them creamier. They often call for milk, cream, yogurt or crème fraîche. However, since this is a vegan and dairy-free frittata, I use rice milk instead. I would also think a dairy-free cream substitute like Country Crock Plant Cream or Silk’s Heavy Whipping Cream would also work well.

So, how do you make a frittata egg-free, dairy-free, nut-free and vegan?

• Use garbanzo bean flour for the egg
• Use rice milk instead of milk
• Use nutritional yeast for that cheesy flavor
• Fill the rest with your favorite vegetables, since those are naturally allergy-friendly!
• I was sure to use lots of garlic and onion to really flavor these babies!

So easy, right? I made these while my son was at school, and was just dying for him to get home and try them. My husband even had one with his dinner! So much for them lasting until the next morning. I wouldn’t even mind these cold, but just keep them stored in an air-tight container and reheat as needed!

And the best part–there are no nuts, for those who have nuts allergies. So many cheese substitutes are made of cashews and other nuts. So, I was thrilled that this did not need any kind of peanuts or tree nuts. Hooray for an allergy-friendly hot breakfast option! And, it’s naturally gluten-free too. WINNING!

How do you thicken a frittata?

You can thicken a frittata with creamy dairy–like whole milk, sour cream, or even cottage cheese– but since these are dairy-free, they are not available to use. I am able to thicken my frittata by using garbanzo bean flour. Not only does it help give it that traditional yellow color, help with the “egg” taste, but it also helps thicken it so it will be that sturdy, traditional, thicker texture you’re used to.

Since we are not strictly vegan (just dairy allergies and egg allergies), and my son was not thrilled about having lots of spinach in his (kids, am I right? He just doesn’t get how pretty it makes it!) I think next time I’ll try adding little pieces of cubed ham. This concept opens up a whole new world of possibilities for breakfast options! Hip, hip hooray for a hot breakfast idea that is allergy-friendly and free of the top-8-allergens! And, if you need it to just be gluten-free and still a healthy option, try these zucchini egg muffin cups from fellow blogger Perchance to Cook.

These egg-free & dairy-free frittata cups are soft and perfect finger foods. I see myself making a lot of these for breakfast on the go with busy school mornings. Garbanzo bean flour is a great source of protein, so between that and its flavor, it’s a great substitute for eggs. And, if you haven’t had nutritional yeast, it will be your best cheese flavor substitute to make your dairy-free life so much easier and tastier.

Happy baking and may the Easter bunny bring you something as safe and delicious as well. Also, don’t forget to make some allergy-friendly muffins to go with your Easter brunch, or some delicious sweet lemon bread with lemon icing. You’re allergy-friendly and vegan Easter breakfast is going to be BOMB.

Egg-free & Dairy-free Frittata Cups

Yield: 8 frittata cups

Prep Time: 10 minutes

Cook Time: 20 minutes

Total Time: 30 minutes

Yes, it can really be done! An egg-free and dairy-free frittata is possible! Thanks to some smart substitutions this brunch staple is now allergy-friendly. Plus, it's still got a cheesy flavor thanks to nutritional yeast, and it doesn't have any nuts either. This top-8-free breakfast classic can now be enjoyed whether you have food allergies or are vegan. These scrumptious Egg-free & Dairy-free Frittata Cups are free of: gluten, dairy, egg, soy, peanut & tree nuts.

Print

Ingredients

• 1 cup garbanzo bean flour
• 1 Tablespoon nutritional yeast
• 1 teaspoon sea salt
• 1/4 teaspoon dried thyme
• ¾ cup rice milk
• 2 Tablespoons lemon juice
• 2 Tablespoons olive oil, divided
• 1 medium yellow onion, diced
• 4 large cloves garlic, minced
• 3 cups spinach
• 2 roasted red bell peppers

Instructions

1. Preheat your oven to 350 degrees F.
2. In a mixing bowl combine the flour, nutritional yeast, salt, thyme, rice milk, lemon juice, 1 Tablespoon of the olive oil, and the diced red bell peppers. Mix and set aside.
3. Over medium heat in a saute pan, heat the remaining Tablespoon of olive oil and add the diced onions. Cook until they're softened, 2-3 minutes. Next add in your garlic and frequently stir until it's fragrant, around 1 minute. Finally, add in your spinach and cook until it's wilted, stirring frequently. Add in this cooked mixture to your mixing bowl and stir well to combine all of the ingredients.
4. Spoon into a greased muffin tin.
5. Cook 20-25 minutes, or until the edges are golden and the center is set. Allow them to cool for five minutes in the pan. Then, take a knife and loosen the edges and pop them out. Serve warm, or keep refrigerated in an air-tight container for 2-3 days.

Notes

Tweaked from Califiafarms

Nutrition Information:

Yield: 8 Serving Size: 1
Amount Per Serving: Calories: 128Total Fat: 6gSaturated Fat: 1gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 0mgSodium: 331mgCarbohydrates: 15gFiber: 4gSugar: 5gProtein: 6g

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Looking for other breakfast ideas? Be sure to check these out:

Dairy & Gluten-free Bacon Breakfast Potatoes (Top 8 free too!)

Vegan Gluten-free Banana French Toast 

Gluten-free Vegan Baked Double Chocolate Donuts

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