Spring Frittata (egg-less) Recipe

This Spring Frittata (Egg-less) is a flavorful, plant-based twist on a classic.

Loaded with fresh veggies, vegan sausage, and dairy-free cheese, it’s perfect for springtime brunch or dinner. Whether you're vegan, watching cholesterol, or just love a hearty meal, this dish is a must-try!

Creative Cooking for the Health-Conscious Gourmet

FibonacciRECIPES | Culinary Medicine 

Recipe

This frittata uses tomatoes, asparagus, potatoes and peppers along with plant-based egg, cheese, and sausage alternatives.  So whether you’re moving to a plant-based diet, trying to limit your cholesterol intake, or want to avoid the high costs of egg during the bird flu outbreak, enjoy this lovely springtime meal. It has become a family staple since it was shared with me by a vegan friend.

Ingredients:

• Cooking spray

• 1 medium potato with skin, shredded

• 1 vegan sausage (Field Roast Italianô)

• ¾ cup shredded vegan cheese

• 20 Cherry tomatoes

• 14 asparagus spears

• ½ cup yellow onion, diced

• ½ cup red sweet peppers, diced

• 2 cups liquid egg substitute (Just Eggsô)

• 1Tbsp nutritional yeast

• ½ tsp dill

• ½ tsp smoked paprika

• ½ tsp maple syrup

• ½  tsp smoked paprika

Instructions:

1. Preheat oven to 350°F & coat a glass baking dish with cooking spray

2. Cover bottom of baking dish with shredded potatoes

3. Dice sausage and add with onion & peppers on top of the potatoes

4.  Sprinkle cheese over the mixture

5. Dice 10 each cherry tomatoes and asparagus, add to dish

6. Pour in “eggs”

7. Cut remaining cherry tomatoes in half, slice 4 asparagus lengthwise, place on top of mixture to decorate

8. Sprinkle with nutritional yeast, paprika, and dill

9. Bake for 50-60 minutes until center is set and top is slightly browned

10. Remove from oven and let set for 10 minutes before slicing

Nutritional Information

Makes 6 Servings

Nutrients in a serving: 215 Calories,  13g fat, 4g sat fat, 6mg cholesterol, 54g carbohydrate, 2g fiber, 21g protein 590mg sodium, 400 mg potassium

Nutrition Chef Authors:

Mary B Grosvenor, MS, RD

Medically Reviewed by FibonacciMD editors.

Editor's Note: Appropriate for low-calorie, low cholesterol, low saturated fat, high protein, vegan dietary regimen. The brands used in this recipe are listed in the ingredients but you can use any variety or combination of plant-based brands and/or real eggs, cheese and sausage. If you use animal products, the dish will be higher in cholesterol and saturated fat.