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Egg-free & Dairy-free Frittata Cups

by Megan Lavin » 66 Comments

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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.
egg-free-dairy-free-frittata-recipe

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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.)

top-8-free-frittata-cups-recipe

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 that 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 breakfasts or brunches, or 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 stove top 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 hand held 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 frittata?

Most traditional frittatas use dairy or milk products to help it be 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.

vegan-frittata-recipe

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’s 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, those 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.

allergy-friendly-frittata-for-those-with-food-allergies

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 me making a lot of these for breakfasts on the go with busy school mornings. Garbanzo bean flour is a great source of protein, so between that and it’s 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 also 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.

frittata-made-of-garbanzo-bean-flour

egg-free-dairy-free-frittata-recipe

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.

Ingredients

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

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Reader Interactions

Comments

  1. AbbyC

    Recent testing indicated severe sensitivity to dairy and eggs, and even some sensitivity to spinach. 3 cups is a lot to leave out. What kinds of other ingredients would you suggest in its place?

    Reply

    • Megan Lavin

      What about kale? Also, I always recommend following up testing with oral challenges to rule out false positives or false negatives so that you’re not omitting foods from your diet unless absolutely necessary.

      Reply

    • Megan Lavin

      Hi! I’d use probably 1/3 cup of shredded (your choice) to the batter before you cook it. Enjoy! Jealous. That’s my best guess at the amount, but you may need to experiment a bit.

      Reply

  4. Andrea

    Made these for Easter brunch. Even the non- vegans loved them. Chopped sun-dried tomatoes were also a great addition. I’ve started freezing batches as a go-to weekday breakfast.

    Reply

  5. Paola

    Hi! What other kind of flour can I use if I have an intolerance to chickpeas? I’m really having a bad time finding what I can eat since I found out that I’m sensitive to chicken, eggs, chickpeas, soy, and milk. I’m doing much better now that I removed them from my diet, but it has been really hard to find recipes without these ingredients.

    Thanks for your time
    Paola

    Reply

  7. Joni B

    I was really excited to try these and made them yesterday. I didn’t have any chickpea flour but I did have dry chickpeas so I ground them up in my vitamix which worked great! These were really good! I wouldn’t say they made me think I was eating egg but definitely yummy. The only thing I will change next time I make them is omitting the thyme. Not a fan lol
    Thank you for this recipe! I’m allergic to eggs so I’m very happy to have found this alternative!

    Reply

    • Janine

      Hi Joni B,

      I’ve just come across this recipe now and was scrolling through all the comments… my 2 and half year and of is allergic to eggs – we’ve recently moved to the UK from South Africa and not familiar with the spices – may I ask which spices you use as that’s a real struggle for me to flavour her food as some products are manufactured in factories which make use of egg products and some don’t even mention it on their labelling – hope you don’t mind me just checking in with u…

      Reply

  8. Rebecca

    My son has a lot of allergies one is rice could I substitute rice milk with almond milk? I saw above you suggest soy but we also have a soy allergy.

    Reply

  9. Frannie

    My daughter has food allergies: dairy, egg, peanut, tree nut, coconut, mustard, sunflower and sesame. I was wondering if you could reccomend a brand of garbanzo bean flower that you safely use since most are produced and packaged in facilities that contain tree nuts. I have yet to find one that doesn’t.

    Reply

    • Megan Lavin

      We are also allergic to all tree nuts, and we’ve been fine with Bob’s Red Mill. I trust their cleaning procedures. But, always go with what you feel safe with. If in doubt, always call the company and talk to them directly.

      Reply

  10. Muntaha

    Hi! My almost 10month old daughter has wheat, egg, dairy, sesame, peanut & tree nut allergies. I’m exclusively breastfeeding so I’ve had to cut all of those things out of my own diet and have been really struggling to think of things to make for us and I’m so happy to have come across your page!!! I can’t wait to try your recipes out. Can I substitute the rice milk in this for a different kind of milk? I usually have oat or soy on hand at home. Thank you in advance!

    Reply

    • Megan Lavin

      Hi! I’m so glad I can help you. I too had to cut things out while breastfeeding and it is difficult. You should be able to swap it out for soy milk. Enjoy!

      Reply

    • [email protected]

      Susan, this is a brewer’s yeast, and not a traditional yeast, does that make a difference? This was a cheese substitute. If you can do nuts, which we can’t, you could do a nut based cheese.

      Reply

      • Laurie

        My daughter has a brewer’s yeast intolerance – are you saying nutritional yeast is brewer’s yeast? What should I use instead and how much? She can’t have almonds or cashews either.

        Reply

        • [email protected]

          Hi Laurie–I’m not familiar with yeast allergies, so that would probably be a good question for your allergist. This is what I was able to find online:

          “Nutritional yeast comes from a species of yeast known as Saccharomyces cerevisiae. There is another form of this yeast species, which is called brewer’s yeast. Although people sometimes use the terms interchangeably, it is essential to note that nutritional yeast is not the same as brewer’s yeast.

          As the name suggests, brewer’s yeast is a by-product of the beer-making process, and it grows on hops. Manufacturers can grow nutritional yeast on a variety of sources, including blackstrap molasses, whey, and sugar beets.

          Nutritional yeast is similar to the yeast that people use in baking, but it undergoes a heating and drying process that renders it inactive.” SOURCE: medicalnewstoday.com/articles/323245.php

          If you cannot do nutritional yeast, I would recommend another recipe, as this is a key ingredient for this one in both taste and texture.

          Reply

      • Karla Dobson

        Is there a substitution for the garbanzo beans? I can’t have those either but want something that tastes like this.

        Reply

    • Maria

      I have this for my son and he loves it! Now that he can have baked milk (as long as it is cooked it’s flour), can I substitute cow’s milk for the ricemilk? Can I also use Daiya cheese instead of nutritional yeast, or use both?

      Reply

      • Megan Lavin

        Hi Maria! I can’t substitute cow’s milk to try it, but I would think it would be fine. Nutritional yeast not only gives a cheesy flavor, but helps the batter be thicker. If you’re wanting to use Daiya, I would just use it on top, but wouldn’t sub it out. Enjoy!

        Reply

      • Frannie

        I mix the Daiya cheese in the batter before baking along with the nutritional yeast. You can certainly omit the nutritional yeast, but it does add a great depth of flavor. Maybe consider adding a bit more garbanzo bean flour if you do decide not to use it, maybe that would help with the thickening(?). Either way, Daiya is an excellent addition to this recipe.

        Reply

  18. Amanda

    I’m wowed! The texture looks between a frittata and a muffin. Totally appetizing. This is such a great recipe not only for anyone…not just vegans or those with allergies.

    Reply

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