meal prep breakfast

Vegan Crustless Zucchini Tomato Quiche 

vegan crustless zucchini tomato quiche

This vegan crustless zucchini tomato quiche is a delicious, egg-free twist on the classic savory pie. Packed with fresh vegetables, herbs, and a creamy chickpea flour or tofu-based filling, it’s light yet satisfying—perfect for breakfast, brunch, lunch, or a light dinner. Skipping the crust makes it quicker, lower in carbs, and gluten-free friendly. The combination of tender zucchini, juicy tomatoes, and savory seasonings delivers Mediterranean-inspired flavors in every bite.

Ingredients (Serves 4–6)

For the Filling:

  • 1 medium or 2 small zucchinis, thinly sliced or diced
  • 1 cup cherry tomatoes, halved (or 1–2 medium tomatoes, sliced)
  • 1 small onion or shallot, finely chopped
  • 2–3 cloves garlic, minced
  • 1–2 cups fresh spinach or baby greens (optional, for extra nutrition)
  • 1 tablespoon olive oil or avocado oil

For the Vegan “Egg” Base:

  • 1 (14–16 oz) block firm or silken tofu, drained (or 1 cup chickpea flour + 1¼ cups plant-based milk for a lighter version)
  • ½–¾ cup unsweetened plant-based milk (almond, oat, or soy)
  • 2–3 tablespoons nutritional yeast (for cheesy flavor)
  • 1 tablespoon cornstarch or arrowroot powder (for binding)
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • ½ teaspoon turmeric (for color)
  • ½ teaspoon black salt (kala namak, for eggy flavor—optional but recommended)
  • 1 teaspoon dried oregano or Italian herbs
  • Salt and black pepper, to taste
  • Fresh basil or parsley, chopped (for garnish)

Optional Add-Ins:

  • ¼ cup vegan cheese shreds (for extra meltiness)
  • Red pepper flakes for mild heat
  • Sliced olives or mushrooms

Instructions

  1. Preheat the oven: Set your oven to 375°F (190°C). Lightly grease a 9-inch pie dish or baking dish with oil.
  2. Sauté the vegetables: Heat the oil in a skillet over medium heat. Add the chopped onion and garlic; sauté for 2–3 minutes until fragrant. Add the zucchini slices and cook for 4–5 minutes until slightly tender. Stir in the spinach (if using) until wilted. Remove from heat and mix in the halved cherry tomatoes. Season with salt and pepper.
  3. Prepare the vegan base: In a blender or food processor, combine the drained tofu, plant milk, nutritional yeast, cornstarch, garlic powder, onion powder, turmeric, black salt, and herbs. Blend until smooth and creamy. (If using chickpea flour version: Whisk chickpea flour with plant milk and seasonings until lump-free.)
  4. Assemble: Spread the sautéed vegetables evenly in the prepared pie dish. Pour the blended vegan mixture over the top, gently stirring to distribute. Top with extra tomato slices or vegan cheese if desired.
  5. Bake: Bake for 35–45 minutes, or until the center is set and the top is lightly golden. Let it cool for 10 minutes before slicing—this helps it firm up.
  6. Serve: Garnish with fresh herbs and enjoy warm or at room temperature.

Prep time: 15 minutes Cook time: 40–45 minutes Total time: About 1 hour

Nutritional Facts (Approximate per Serving, for 6 servings)

  • Calories: 150–220 kcal (depending on exact ingredients and tofu vs. chickpea base)
  • Protein: 8–12g (plant-based and complete with nutritional yeast)
  • Total Fat: 8–12g (healthy fats from oil and tofu)
  • Carbohydrates: 10–15g
  • Dietary Fiber: 3–5g
  • Key micronutrients: High in Vitamin C (from tomatoes), Vitamin K and antioxidants (zucchini), iron, and B vitamins (nutritional yeast).

Note: Values are estimates. This dish is naturally low-calorie, high-fiber, and cholesterol-free.

Health Benefits

  • Weight Management: Low in calories and carbs with high fiber and water content from zucchini and tomatoes, helping you feel full without heaviness.
  • Heart and Anti-Inflammatory Support: Zucchini and tomatoes provide potassium, lycopene, and antioxidants that support cardiovascular health and reduce inflammation.
  • Plant-Powered Nutrition: Tofu or chickpea flour offers protein; nutritional yeast adds B12 (if fortified) and a cheesy taste without dairy.
  • Digestive Health: Rich in fiber for gut regularity and prebiotic benefits.
  • Blood Sugar Friendly: The balanced macros and lack of refined sugars make it suitable for many diets.

It’s 100% vegan, gluten-free (with GF choices), and packed with veggies for a nutrient-dense meal.

Tips and Variations

  • Make it Ahead: Bake in advance and refrigerate for up to 4 days. Reheat in the oven or microwave.
  • Texture Tips: For a firmer set, add a bit more cornstarch. Don’t skip the resting time after baking.
  • Variations: Add mushrooms, bell peppers, or kale for more veggies. For a soy-free version, rely on the chickpea flour base. Spice it up with curry powder for an Indian twist.
  • Storage: Store leftovers in an airtight container in the fridge. It freezes well—slice and wrap individually.
  • Serving Size: Great for meal prep; cut into wedges for easy grab-and-go portions.

Serving Suggestions

Pair with a fresh green salad, roasted potatoes, or a bowl of soup. Serve warm for brunch with fruit on the side, or enjoy cold as a picnic option. It’s excellent alongside vegan sausage or a simple grain bowl for a heartier meal.

This Vegan Crustless Zucchini Tomato Quiche proves that plant-based eating can be comforting, elegant, and easy. Give it a try for your next gathering or weekly meal prep—you’ll love the fresh flavors and how nourished you feel afterward! 🌿🍅🥒

Tried this recipe? Leave a comment below and let us know how it turned out! Browse all our vegan recipes to keep enjoying ultimate delicious and healthy lifestyle.

May 1, 2026 by All Recipes Breakfast 0

Zucchini and Carrot Frittata

zucchini and carrot frittata

There are breakfasts that get eaten on the way out the door. And then there are breakfasts like this Vegan Zucchini and Carrot Frittata — the kind that comes out of the oven golden and set, holding its shape beautifully when sliced, studded with tender zucchini and sweet carrot throughout a savory, deeply satisfying chickpea flour base that tastes remarkably like a classic egg frittata. This is that breakfast. The one that feeds a crowd from a single pan. The one that proves a plant-based frittata can hold its own against any egg version, both in flavor and in that satisfying, slightly springy texture that makes a frittata so universally loved.

This recipe uses a chickpea flour batter as its base — a technique long used in plant-based cooking to recreate the texture and binding qualities of eggs. Whisked with plant milk, nutritional yeast, turmeric for color, and a careful blend of savory seasonings, the batter bakes into a firm, sliceable frittata studded with sautéed zucchini, grated carrot, and onion, all bound together into a dish that is just as wonderful warm from the oven as it is sliced cold the next day.

What makes this frittata so outstanding is the chickpea flour base — naturally high in protein, completely egg-free, and capable of setting into a genuinely firm, sliceable texture when baked correctly, with a flavor that, seasoned properly with turmeric, garlic, and nutritional yeast, is remarkably close to a classic egg frittata.

This recipe is 100% vegan, naturally gluten-free, ready in just 45 minutes, and absolutely wonderful served warm for breakfast, packed for lunch, or set out at brunch alongside a simple green salad.

Recipe Information

Prep TimeCook TimeTotal TimeServingsCalories
15 mins30 mins45 mins6~210 kcal

Ingredients

For the Batter

  • 1½ cups (170g) chickpea flour (besan)
  • 1¾ cups (420ml) unsweetened plant milk
  • 3 tbsp nutritional yeast
  • ½ tsp turmeric
  • 1 tsp baking powder
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • ¾ tsp salt
  • ¼ tsp black salt (kala namak), for an egg-like aroma — optional but recommended
  • ¼ tsp black pepper

For the Vegetables

  • 1 medium zucchini, grated and squeezed dry
  • 1 medium carrot, grated
  • ½ small white onion, finely diced
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 2 tbsp fresh chives or parsley, chopped

Optional Add-ins

  • ¼ cup (30g) vegan feta or shredded vegan cheese
  • Cherry tomatoes, halved, for the top
  • Sun-dried tomatoes, chopped
  • A pinch of chili flakes

To Serve

  • Fresh herbs
  • A simple side salad
  • Vegan yogurt or hot sauce alongside

Instructions

  1. Preheat the oven and prepare the pan. Preheat the oven to 375°F (190°C). Grease a 23cm (9-inch) round or square baking dish, or a deep oven-safe skillet.
  2. Sauté the vegetables. Heat the olive oil in a skillet over medium heat. Add the onion and cook for 3–4 minutes until softened. Add the garlic and cook for 30 seconds. Add the grated zucchini and carrot and cook for 3–4 minutes until just softened, stirring occasionally. Remove from heat and let cool slightly.
  3. Make the batter. In a large bowl whisk together the chickpea flour, nutritional yeast, turmeric, baking powder, garlic powder, onion powder, salt, black salt, and black pepper. Gradually whisk in the plant milk until completely smooth with no lumps.
  4. Combine. Fold the sautéed vegetables and chopped herbs into the batter until evenly distributed.
  5. Bake. Pour the batter into the prepared dish and smooth the top. Bake for 28–32 minutes until the center is set, the top is lightly golden, and a knife inserted in the center comes out clean.
  6. Rest and serve. Let the frittata rest for 5 minutes before slicing — this allows it to firm up further and slice more cleanly. Serve warm or at room temperature.

Pro Tips

  • Squeeze the grated zucchini thoroughly before adding to the batter — excess moisture will make the frittata soggy and prevent it from setting properly.
  • Whisk the batter until completely smooth before adding vegetables to avoid lumps of chickpea flour in the finished dish.
  • Do not skip the black salt if you have it — it provides a subtle sulfurous, egg-like aroma that makes the frittata taste even more convincingly like its egg-based counterpart.
  • Let the frittata rest before slicing for the cleanest cuts and best texture.

Why Chickpea Flour Works So Well

Chickpea flour, ground from dried chickpeas, is naturally high in protein and has binding properties that make it one of the most reliable plant-based egg replacements for savory baked dishes like frittatas and quiches. When combined with the right leavening and baked at the correct temperature, it sets into a firm, sliceable texture remarkably similar to baked eggs, while contributing fiber and protein that an egg-based frittata does not provide.

Flavor Variations

  • Mediterranean Frittata: Add chopped sun-dried tomatoes, olives, and vegan feta for a Mediterranean-inspired version.
  • Spicy Frittata: Add chili flakes and a diced jalapeño to the vegetable mixture for gentle heat.
  • Mushroom and Spinach: Swap the zucchini and carrot for sautéed mushrooms and spinach for a different vegetable combination.

Nutritional Highlights (Per Serving)

CaloriesProteinCarbsFiberFat
~210 kcal11g22g5g7g

Storage

  • Refrigerator: Store in an airtight container for up to 4 days. Reheat individual slices in the microwave or a low oven, or enjoy cold.
  • Freezer: Freeze individual slices wrapped tightly for up to 2 months. Thaw in the refrigerator before reheating.
  • Meal prep: This frittata is excellent for meal prep, slicing easily into portions for grab-and-go breakfasts throughout the week.

Frequently Asked Questions

Can I use a different vegetable combination?

Yes — this base batter works with almost any sautéed vegetable, including bell peppers, mushrooms, spinach, or broccoli.

Why is black salt used in this recipe?

Black salt (kala namak) contains sulfur compounds that give plant-based egg dishes a more authentic, egg-like aroma and flavor. Regular salt can be substituted if unavailable, though the egg-like quality will be less pronounced.

Can I make this frittata in a muffin tin for individual portions?

Yes — divide the batter and vegetables between a greased muffin tin and bake for 18–20 minutes for convenient, individual-sized frittatas.

Tried this recipe? Leave a comment below and let us know how it turned out! Tag us on Instagram and Facebook — we love seeing your plant-powered creations. Looking for more satisfying vegan breakfast recipes? Browse all recipes on Easy Vegan Recipes — new recipes posted every single week!

January 14, 2026 by All Recipes Breakfast 0

Cheesy Spinach-Artichoke Bagels 

vegan cheesy spinach artichoke bagels

There are breakfasts you eat because mornings demand something. And then there are breakfasts like these Cheesy Vegan Spinach-Artichoke Bagels — the kind that come out of the oven bubbling and golden, smelling so deeply of garlic and melted cheese that the whole kitchen feels like it belongs to a bakery, and that deliver everything beloved about spinach artichoke dip stacked directly onto a perfectly toasted bagel half. This is that breakfast. The one that makes a chewy, golden bagel feel like an entirely different food once it carries this rich, creamy, savory topping. The one people request again before they have finished the first half.

This recipe takes the comforting flavors of classic spinach artichoke dip and turns them into an open-faced bagel topping — a creamy cashew and vegan cream cheese base studded with wilted spinach, chopped artichoke hearts, garlic, and nutritional yeast, spread generously over toasted bagel halves and baked until bubbling and lightly golden on top. It is breakfast, brunch, and snack all at once, and it comes together in well under thirty minutes.

What makes these bagels so outstanding is the balance in the topping — rich enough to feel indulgent, bright enough from the lemon and garlic to stay lively rather than heavy, and studded with enough texture from the spinach and artichoke that every bite feels substantial rather than simply creamy.

This recipe is 100% vegan, ready in just 25 minutes, and absolutely wonderful served warm straight from the oven with a scattering of fresh herbs and a pinch of chili flakes.

Recipe Information

Prep TimeCook TimeTotal TimeServingsCalories
10 mins15 mins25 mins4~310 kcal

Ingredients

For the Topping

  • 200g vegan cream cheese, softened
  • 2 cups (60g) fresh spinach, roughly chopped
  • 1 can (400g) artichoke hearts in water, drained and chopped
  • 3 cloves garlic, minced
  • 3 tbsp nutritional yeast
  • 1 tbsp lemon juice
  • 1 tbsp olive oil
  • ½ tsp onion powder
  • ½ tsp salt
  • ¼ tsp black pepper
  • ¼ tsp chili flakes (optional)

For the Bagels

  • 4 plain or everything bagels, halved
  • ½ cup (60g) vegan mozzarella, shredded (for topping)

Optional Add-ins

  • 2 tbsp sun-dried tomatoes, finely chopped
  • 1 tbsp capers, chopped
  • Pinch of smoked paprika

To Serve

  • Fresh parsley or chives, chopped
  • Extra chili flakes
  • Lemon wedges

Instructions

  1. Sauté the aromatics. Heat the olive oil in a skillet over medium heat. Add the garlic and cook for 30 seconds until fragrant. Add the spinach and cook, stirring, for 2 minutes until wilted. Remove from heat and let cool slightly.
  2. Make the topping. In a bowl combine the softened vegan cream cheese, nutritional yeast, lemon juice, onion powder, salt, pepper, and chili flakes if using. Mix until smooth. Fold in the wilted spinach and chopped artichoke hearts until evenly distributed.
  3. Prepare the bagels. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Place the bagel halves cut-side up on the sheet.
  4. Top the bagels. Spread a generous, even layer of the spinach artichoke mixture over each bagel half, all the way to the edges. Sprinkle shredded vegan mozzarella over the top.
  5. Bake until golden. Bake for 12–15 minutes until the topping is bubbling and the cheese is melted with light golden spots.
  6. Serve immediately. Scatter with fresh herbs and a pinch of chili flakes. Serve warm.

Pro Tips

  • Squeeze excess water from the spinach after sautéing if it looks watery, to keep the topping from sliding off the bagel.
  • Toast the bagels lightly before topping for extra structure and a crispier base.
  • Spread topping all the way to the edge so every bite gets some — untopped edges burn before the center is ready.
  • Use full-fat vegan cream cheese for the richest, most stable result.

Flavor Variations

  • Sun-Dried Tomato Version: Stir in chopped sun-dried tomatoes for added sweetness and tang.
  • Spicy Jalapeño Bagels: Add finely diced jalapeño to the topping for building heat.
  • Garlic Herb Bagels: Add extra garlic and a mix of fresh dill and chives for a herb-forward version.

Nutritional Highlights (Per Serving)

CaloriesProteinCarbsFiberFat
~310 kcal9g38g3g13g

Storage

  • Refrigerator: Store assembled, baked bagels in an airtight container for up to 2 days. Reheat in a toaster oven or air fryer until warmed through.
  • Topping only: The spinach artichoke topping keeps in the refrigerator for up to 4 days and can be used on crackers or as a dip.

Frequently Asked Questions

Can I make the topping ahead?

Yes — prepare the topping up to 2 days in advance and refrigerate. Assemble and bake fresh when ready to eat.

Can I use frozen spinach?

Yes — thaw and squeeze very thoroughly dry before using to avoid excess moisture in the topping.

What bagel flavor works best?

Plain, everything, or garlic bagels all complement this savory topping beautifully.

Tried this recipe? Leave a comment below and let us know how it turned out! Tag us on Instagram and Facebook — we love seeing your plant-powered creations. Looking for more satisfying vegan breakfast recipes? Browse all recipes on Easy Vegan Recipes — new recipes posted every single week!

January 1, 2026 by All Recipes Breakfast 0