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Eggless Zucchini Frittata…Two Ways

 

 

If you’ve never had zucchini frittata…well, just take my word for it that it’s very good. Frittata is an egg dish similar to quiche. Definitely not vegan. A traditional frittata is usually cooked in a skillet, a glorified omelet really, but this egg-free version works best in a casserole dish in the oven.

I wasn’t originally setting out to make a vegan version of this tasty Italian dish. I was actually attempting to make a cake, which turned out horribly.  But I noticed it had a nice custard-like quality that could work good in casseroles.  Enter the lovely zucchini and tomatoes you see above.  The finished dish reminded me very much of the zucchini frittata I’d had before, minus the eggs and cheese.  I love it when mistakes work out so nicely (I wish they all did!).

 

 

Since my first frittata a couple months ago, I’ve since revisited the recipe to try creating a lower fat version.  The original version had almond flour and oil.  The new version uses garbanzo bean flour and water.  Both versions have ground flax seed, which is a big part of what creates the “egg” quality, so the lower fat version is not fat free, but it is greatly reduced and you can’t get a much healthier fat than flax seed!

 

 

Doesn’t that look like real eggs?!  Mmmmmm….so good.  Here’s the recipe for round one.

 

Eggless Zucchini Frittata #1
Author: 
Prep time: 
Cook time: 
Total time: 
Serves: 4-6
 
Ingredients
  • 4 T. ground flax + 6 T. water (mix and let sit for a few minutes)
  • ¼ tsp. stevia powder
  • ½ tsp. baking soda
  • ½ tsp. salt
  • ½ to 1 T. garlic and herb seasoning (or your favorite seasoning to taste)
  • 1 T. minced onion (or use a couple fresh green onions)
  • 2 T. nutritional yeast
  • 2-1/2 c. almond flour (I used Honeyville blanched)
  • ¼ c. olive oil
  • 1 c. almond milk
  • 1 XL zucchini or 2 medium or 4 small, chopped
  • 2 tomatoes, sliced (optional)
  • 1 tsp. nutritional yeast (optional)
  • black pepper (optional)
Instructions
  1. Heat oven to 350.
  2. Mix "batter" ingredients (everything up until the zucchini in the list).
  3. Stir in the chopped zucchini.
  4. Spread mixture into a lightly greased 9x13 pan.
  5. Put tomato slices on top.
  6. Sprinkle with additional nutritional yeast and a little black pepper (optional).
  7. Bake for approximately one hour or until knife inserted in center comes out clean.
Notes
You could probably use frozen zucchini, but make sure you drain it very well. I'd estimate 2-3 cups should work.

 

In the second version of this frittata, I added three stalks of broccoli. The florets often get used in salad, but who wants to eat those tough stalks?  So I figured this was a good opportunity to use them. I buzzed them up in the food processor so they were very finely chopped. I originally used 1 T. of garlic and herb seasoning, but in this second version I felt like the garlic was too strong, so I’m recommending 1/2 T., but it all depends on your preference of course. I think any multipurpose herbal seasoning can work in this recipe, like Mrs. Dash or whatever your favorite might be. I don’t think you can go too wrong.

 

 

I didn’t use tomatoes in this version of the frittata and instead served it with salsa. I added a dollop of vegenaise to mine, which was very good; I’m sure a vegan sour cream would be a nice addition as well.

I found that this second version was a little firmer than the first, perhaps more like a traditional frittata that can be sliced and served in wedges (I scooped it out with a spoon for the photo, but I did later cut it into squares).  As for flavor, both versions were very good.  I’m sure you could experiment with different flours that would create slightly different results.  Since I like to be grain free, I opted for almond and garbanzo bean flours, but certainly there are other alternatives that could work, although measurements may have to be adjusted.

 

 

Eggless Zucchini Frittata #2
Author: 
Serves: 4-6
 
Ingredients
  • 4 T. ground flax + 6 T. water (mix and let sit for a few minutes)
  • ¼ tsp. stevia powder
  • ½ tsp. baking soda
  • ½ tsp. salt
  • ½ to 1 T. garlic and herb seasoning (or your favorite seasoning to taste)
  • 2-3 green onions, chopped (or 1 T. dried onion)
  • 2 T. nutritional yeast
  • 2 c. garbanzo bean flour
  • 2 c. water
  • 3 stalks broccoli (optional) (this is a way to use the tough stalk part; it's easiest to finely chop in a food processor)
  • 1 XL zucchini or 2 medium or 4 small, chopped
  • black pepper (optional)
Instructions
  1. Heat oven to 350.
  2. Mix "batter" ingredients (everything up until the broccoli in the list).
  3. Stir in the broccoli (an optional ingredient) and chopped zucchini.
  4. Spread mixture into a lightly greased 9x13 pan.
  5. Sprinkle with black pepper.
  6. Bake for approximately 45 minutes or until knife inserted in center comes out clean.
Notes
You could probably use frozen zucchini, but make sure you drain it very well. I'd estimate 2-3 cups should work. I recommend serving this with salsa!

 

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