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Oil-Free Mexican Frittata [Vegan]

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I've used mori-nu tofu here to make this recipe as green as possible. Mori-nu tofu, unlike other tofus, comes in paper-based packaging instead of a plastic carton. It's also shelf-stable and therefore doesn't require refrigeration.

The rest of the ingredients, including the Dijon mustard-- can all be purchased in glass containers or from bulk bins making this meal completely plastic-free.

Oil-Free Mexican Frittata [Vegan]






  • 2 boxes mori nu tofu (any firmness)
  • 1/4 c cornstarch or arrowroot
  • 3 tbsp nutritional yeast
  • 1 1/2 tsp onion powder (granulated)
  • 1 1/2 tsp garlic powder (granulated)
  • 1 tsp sea salt
  • 1 tbsp Dijon mustard
  • 1 red bell pepper, seeded and diced
  • 6 small potatoes, thinly sliced (optional)
  • 1+ tsp Old Bay seasoning
  • 1 1/2 cup black beans
  • 1/4 cup cilantro, chopped – optional


  1. Preheat oven to 375F.
  2. Grease a square or round pan (8-inch or so) and set aside.
  3. Put tofu, nutritional yeast, cornstarch, salt, garlic powder, onion powder and mustard in a blender or food processor and puree until smooth and creamy, stopping to scrape sides as necessary.
  4. Transfer to a mixing bowl and mix with Old bay seasoning. If the mixture doesn’t look speckled, add more (note: more seasoning is better than less, so be generous).
  5. Stir in bell peppers, black beans and cilantro if using, leaving a few leaves aside for garnish.
  6. Pour into your prepared baking dish and bake for 45 minutes, or until golden and cooked through in the middle.
  7. Serve with hot sauce such as Cholula on the table.

Nutritional Information

Per Serving: Calories: 184 | Carbs: 29 g | Fat: 4 g | Protein: 11 g | Sodium: 56 mg | Sugar: 2 g





Lindsay S. Nixon is a rising star in the culinary world, praised for her ability to use everyday ingredients to create healthy, low-fat recipes that taste just as delicious as they are nutritious. Lindsay is the author of the best-selling cookbook “The Happy Herbivore Cookbook.” Lindsay is also a consulting chef at La Samanna, a luxury resort and four-star restaurant in the French West Indies. You can learn more about Lindsay at Happy Herbivore.



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0 comments on “Oil-Free Mexican Frittata [Vegan]”

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8 Months Ago


have you tried to make this tryly oil free without greasing the pan? i\'m wondering what would happen or what the best oil free approach would be, Thanks!


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