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If you're looking for a frittata recipe that's dairy free, you've got to try this one! I used broccoli, mushrooms and brussels sprouts in this dairy free frittata and provided tips on substituting for what you have on hand. Your whole family will absolutely love this healthy veggie-loaded frittata for breakfast this week!
What's the difference between a quiche and frittata? First off, a frittata often doesn't have a crust. As instead of a traditional quiche, which is made with a crust and a lot of cream, this is cooked on the stovetop and subsequently in the oven. Ordinarily, it is baked in the oven until it is entirely done.
Tools Needed to Make this Breakfast Frittata
- Cast iron skillet - We love it and don't use any other frying pan. Try this three piece set.
- Leather handle protector - The pan will be very hot. So we use this leather handle protectors like this one.
- Mixing bowl (use what you've got)
- Cutting board and knife - Likely you have this already. I highly recommend using a knife sharpener every few months to keep your knives sharp. This one is just a few dollars and works great.
Ingredients Needed to Make Cast Iron Frittata
- Eggs: This recipe uses one dozen eggs - use the freshest you can find.
- Non-Dairy Milk: My go-to is canned coconut milk, don't forget to use your favorite dairy-free milk (I recommend unsweetened, unflavored—whichever kind you want to use). Some use broth, but I haven't personally tried this.
- Meat: Bacon, ham, or sausage (optional)
- Veggies: Cooked and seasoned veggies: mushrooms, brussels sprouts, broccoli, corn, greens, whatever you have on hand.
- Salt: To taste.
How do you make a dairy free frittata?
To prepare a dairy-free frittata, you simply follow the same steps as you would for a regular frittata.
First, you'll mix the eggs with your non-dairy milk. Start prepping the vegetables as soon as the eggs and nondairy milk are combined.
Sauté your veggies in your cast iron until cooked through. I usually end up with about 2-3 cups of cooked veggies. You don't need to worry about measuring though. I like to cover the bottom of the pan and I usually try to get 2-3 different veggies in it.
Here are a few combinations of veggies that would taste great together in your dairy free frittata:
- broccoli, mushrooms, brussels sprouts
- zucchini, cherry tomatoes, spinach, onion
- kale, sweet potatoes, corn
- asparagus, red bell pepper, mushroom
- roasted garlic, semi-dried tomatoes, broccoli
Oh, and you can easily add bacon or ham to any of these flavor combinations in your breakfast frittata. In these pictures, I use broccoli, mushrooms, and brussels sprouts for my veggies. But you can use whatever you have on hand.
When the vegetables are done cooking, place them in the bottom of a cast-iron skillet and top with the egg mixture.
If you're new to using cast iron pans, here's a three piece set with a small, medium and large option. We LOVE our cast iron pans and don't use any other frying pan. Read 11 Reasons To Get A Cast Iron TODAY to figure out if you should start using cast iron pans in your kitchen.
The cast iron will be hot from cooking your veggies, so the egg mixture will immediately start cooking when you pour it in. I typically put it in the oven right away. If you'd like, you can let your cast iron frittata cook on the stove for a couple minutes until the edges start to set and then put it in the oven.
Transfer the pan to your 350 (F) degree oven and cook.
FAQ & Recipe Tips
- If you're using a smaller cast iron pan (8"), bake it in the oven for 25-35 minutes. If you're using a bigger cast iron pan (10'-12"), the frittata will cook faster. Check it for around 10-15 minutes.
- Once the middle is set and slightly firm, you know it's done. Shake the pan to see if the center is still liquid or has set.
- Be careful when you take the pan out of the oven, the pan will be very hot. We use leather handle protectors like this one.
What can I use instead of cream in a frittata?
You can't go wrong with whole milk, sour cream, yogurt, or crème fraîche. To avoid a dry and crumbly frittata, use only full-fat products. For dairy free frittata, coconut milk is the best choice as it contains more fat than the other milk alternatives.
Does a frittata need milk?
Milk makes the frittata delicious and creamy. You can use whatever milk you like best (full dairy, dairy free, etc.).
Can you substitute water for milk in a frittata?
Some people suggest substituting water for milk in a frittata, however it will likely take a way the fluffy, creamy texture and may taste watery.
Why is my frittata rubbery?
If you bake a frittata for too long, it will dry out, get rubbery, and crumble.
Can I freeze this dairy free frittata?
Yes! You can freeze frittata. Just slice it and freeze the slices individually. Take a slice out the night before you need it and set it on a paper towel-lined plate, or in a paper towel lined container. The paper towel will absorb any liquid from defrosting. By morning, it should have thawed and be ready to eat.
How long will it keep in the fridge?
I like to make a frittata at the beginning of the week, slice it, and eat it throughout the week. It should last about a week in the fridge, so if you're into meal prep, you can have breakfast covered for an entire week.
What to serve with a dairy free frittata?
This frittata is a high protein, low carb breakfast - complete with a variety of veggies. Really, it's my kind of breakfast (I don't do well with a high carb meal first thing in the morning). You can eat it on its own or with a side dish.
Here are some tasty suggestions for dishes to serve with your frittata (or to use as a topping):
- Toppings: fermented vegetables, salsa, hot sauce, ketchup, avocados
- Side Dishes: bacon, Blackberry almond flour pancakes, Cinnamon paleo pancakes, Chocolate almond smoothie, Dairy free & gluten free zucchini muffins
Broccoli, Mushroom, and Brussels Sprouts Cast Iron Frittata
A delicious frittata made with broccoli, mushrooms, and brussels sprouts, but can be made with any veggies (and meat) that you have on hand.
- 2-3 cups cooked filling (broccoli, mushroom, brussels sprouts for this version)
- 12 eggs
- ½ cup coconut milk
- ½ tsp salt
- cheese (optional)
- Preheat oven to 350 (F)
- Cook meat and veggies in your cast iron pan.
- While the veggies are cooking, whisk eggs with coconut milk and salt until combined.
- When veggies and meat are cooked, pour egg mixture over them.
- If you’re using cheese, sprinkle it on top now.
- Put the cast iron in the oven and cook until the middle is set and slightly firm, about 25-35 minutes.
- Substitute the veggies for whatever you prefer.
Nutrition Information:Yield: 8 Serving Size: 1 slice
Amount Per Serving: Calories: 149Total Fat: 11gSaturated Fat: 6gTrans Fat: 0gUnsaturated Fat: 5gCholesterol: 282mgSodium: 277mgCarbohydrates: 1gFiber: 0gSugar: 0gProtein: 11g
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