Eggs of any type are the perfect clean-out-the-fridge meal, but also make amazing dinners on busy nights when you don’t have time to whip up a big dinner. They’re a complete protein (meaning that they contain all 9 of the essential amino acids) and also are incredibly versatile. Today I’m sharing one of my favorite easy egg recipes that I love serving for dinner: dairy-free frittata.

Dairy-free frittata

Dairy free frittata: a simple, tasty and versatile recipe

What I love about frittatas is that you can use up whatever vegetables and even protein that you have on hand as an easy throw-in. I just so happened to have red pepper and zucchini on hand, yet I wanted to include a little more to it, so I added Belinski’s Organic Chicken Sausage to mine. Yes, many frittatas include cheese in them, but I left it out – and we didn’t miss it one bit. I also used full-fat coconut milk in making this dairy-free frittata, but I’m guessing you could substitute almond or even cow’s milk, knowing it obviously wouldn’t be dairy-free with that last suggestion. I highly suggest full fat milk, whichever you use, to ensure a creamy, full flavor.

Tasty frittata combinations

  • Broccoli, bacon and green onion
  • Kale, pepper and cherry tomatoes
  • Mushrooms, arugula and goat cheese (if you can tolerate)
  • Zucchini, red bell pepper and greens with sausage (as shown here)

Stovetop to oven frittata

There are various recipes where you simply mix all of your ingredients together and place in muffin tins or a baking dish for a baked frittata, but I like making this dairy-free frittata first on the stovetop, and then transitioning it to the oven so that it is evenly cooked throughout. You’ll want to make sure to spray adequately (this is my favorite spray) and to also keep a close eye on it while in the oven, since temperatures can vary so greatly. Bake until the eggs are puffed and opaque, and the center jiggles just a tad – be careful not to overcook.

You’ll want to use an oven-safe saute pan for this or even a cast iron pan

Dairy-free Frittata
Prep Time
10 mins
Cook Time
25 mins
Total Time
20 mins
 

A quick and tasty frittata that's dairy-free and versatile.

Course: Breakfast, Dinner, Lunch
Cuisine: Italian
Servings: 6
Calories: 288 kcal
Author: Kiran Dodeja Smith
Ingredients
  • 1 red bell pepper diced
  • 1/2 zucchini diced
  • 3 sausages I used Belinski's organic chicken, cut into rounds
  • 1 handful of mixed greens or spinach
  • 12 eggs
  • 1/3 cup coconut milk
  • 1/2 teaspoon salt or more to taste
  • pepper to taste
Instructions
  1. Preheat oven to 350 degrees Fahrenheit.
  2. In a medium bowl, whisk the eggs with coconut milk and salt. Set aside.
  3. Generously spray a large saute or oven-safe cast iron pan with avocado or coconut oil spray. Saute red pepper, zucchini and sausage for for 5 minutes. Add handful of greens. and saute one more minute.
  4. Spray veggies once more, and make sure to get the sides of the pan to avoid sticking once eggs are added. Add egg mixture and keep pan over medium heat for 5 minutes. Using a spatula, try to pull the edges to coax the liquid underneath of the eggs to minimize liquid on the top.
  5. Place pan in preheated oven and cook for 13-15 minutes until golden brown and puffy. Remove with oven mitts and let cool for a few minutes before slicing.
Nutrition Facts
Dairy-free Frittata
Amount Per Serving (0 g)
Calories 288 Calories from Fat 198
% Daily Value*
Fat 22g34%
Saturated Fat 8g50%
Cholesterol 357mg119%
Sodium 592mg26%
Potassium 338mg10%
Carbohydrates 2g1%
Fiber 0g0%
Sugar 1g1%
Protein 18g36%
Vitamin A 1160IU23%
Vitamin C 28.5mg35%
Calcium 58mg6%
Iron 2.6mg14%
* Percent Daily Values are based on a 2000 calorie diet.

Another thing I love about this dairy-free frittata is that not only is it a one-dish meal, but it incorporates the veggies within so that the kids don’t have to think much about eating them. I like serving this with fresh fruit and a nice baked good, such as a muffin or tasty piece of toast.

dairy-free fritatta

 

Do you also enjoy making and serving frittatas? Let me know if there is a flavor combination that you love:).


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