BBQ cauliflower wings are made with just 9 ingredients and they’re the perfect vegan wings for game day snacks and any occasion. They’re crispy, crunchy, and coated in sticky-sweet BBQ sauce. Learn how to make these in HALF the time!
Cauliflower Queen is back again with another cauliflower recipe! Let me tell you, these BBQ cauliflower wings are LIT! They’re saucy, crispy, crunchy on the outside and perfectly tender on the inside. You’ll love them for game night, party appetizers, or even for a weeknight dinner as a side dish or vegan main.
Why You’ll Love These BBQ Cauliflower Wings
- A party favourite . Whether it’s a game day get-together or just an impromptu gathering of friends, these BBQ cauliflower wings are guaranteed to be a hit!
- Irresistible BBQ flavour . Sweet, smoky, and a little bit spicy, there’s something about BBQ sauce that makes it impossible to resist.
- Baked, not fried . Cauliflower wings are popping up at restaurants everywhere lately and I love that—but they’re almost always deep-fried! These BBQ cauliflower wings keep it light and healthy with an easy baking method.
Notes on Ingredients
Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Cauliflower – I used a medium cauliflower; if you use a larger one, you may want to double the rest of the ingredients in the recipe.
- Flour
- Cornstarch
- Vegan milk – Any kind will work, but I suggest a thicker one like soy milk or cashew milk.
- Seasonings – If you have a favourite combo of BBQ seasonings, feel free to add them in!
- Breadcrumbs – For a crispy exterior. You can swap in gluten-free panko (and gluten-free flour) if needed.
- BBQ Sauce – The highlight of this dish! You can use your favourite sauce (makes it so easy to prep!) or you can make my Roasted Strawberry Barbecue Sauce .
How to Make BBQ Cauliflower Wings
- Prep the cauliflower . Using a knife, remove florets from the cauliflower. Cut the cauliflower into smaller pieces to resemble the size of the wings.
- Make the batter . In a bowl, whisk the flour, vegan milk, sea salt, ground black pepper and garlic powder in a bowl to make the batter. If the batter is too thick, feel free to thin it out with some more milk or vice versa.
- Batter the cauliflower . In a separate bowl, place the breadcrumbs. Line it up beside the batter bowl and the cauliflower (for a dredging station). Toss the cauliflower in the batter mixture (you can add them all at once), using a spatula or spoon to coat them all.
- Coat with panko . Transfer the cauliflower wings to the breadcrumbs (you can do this in two or three batches) to coat completely.
- Bake . Place onto the baking sheet, giving each wing enough space. Repeat until all of the wings are coated. Bake for 22 minutes. Remove from oven.
- Add the sauce . Toss the wings in the sauce (I like to use a spatula to move them around to get properly coated) then using tongs or a spoon, remove and place back on the baking sheet OR brush the BBQ sauce onto each wing. Bake for another 5 minutes for the sauce to soak into the wings.
- Serve . Remove from the oven and garnish with scallions. Serve immediately.
Tips for Success
- Cut the right size . When you’re cutting the cauliflower off of the stem, don’t make them too small. Think: hand held wing-like pieces! You can even leave a bit of stem on at the end to hold on to!
- Streamline the process . You don’t have to dip each cauliflower wing in individually (like I used to in the past). Like in the video, you can just toss them all at once. It saves SO much time and energy (and you get to eat them faster)!
- Make sure the sauce is the right consistency . If you have a very thick BBQ sauce, thin it out a bit with some water.
- Leave out the cornstarch if you have to . If you can’t have it or don’t want to use it, you can skip the cornstarch. But it does make the cauliflower extra crispy and crunchy by drawing out any excess liquid.
- Use a silicone baking mat . I highly recommend using a silicone baking sheet for this. Nothing sticks to it, and it’s so easy to clean!
How to Store Leftovers
Keep leftover BBQ cauliflower wings in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or a 400ºF oven until warmed through.
Can I Freeze This Recipe?
You can freeze BBQ cauliflower wings, although they won’t be quite as crispy when reheated. If this doesn’t bother you, store them in an airtight container or freezer bag for up to 3 months. For even reheating, I recommend thawing them in the refrigerator first.
More Cauliflower Wing Recipes
- Lemon Pepper Cauliflower Wings
- Mango Habanero Cauliflower Wings
- Buffalo Cauliflower Wings
- Bang Bang Cauliflower Wings
- Sticky Sesame Cauliflower Wings
- Sweet and Sour Cauliflower Wings
Ingredients
- 1 medium head of cauliflower , (if using a large head, you may need to double the batter and sauce quantities)
- ¾ cup flour , (all-purpose gluten free flour or regular all purpose flour)
- 3 tablespoons cornstarch
- ¾ cup unsweetened vegan milk , any kind works
- ¼ teaspoon sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon garlic powder
- 1 cup panko breadcrumbs seasoned with salt & pepper , gluten-free breadcrumbs works too
- 1 ½ cups bbq sauce , (barbecue sauce) storebought or try my homemade recipe
Instructions
- Preheat oven to 450°F/230° C.
- Prepare a baking sheet by lining it with a silicone baking sheet or greased foil.
- Using a knife, remove florets from the cauliflower (aka cut off the leaves and don’t use the most of the stems. You can leave a little piece on at the ends to hold on to). Chop the cauliflower into smaller pieces to resemble the size of the wings.
- In a separate bowl, whisk the flour, cornstarch, vegan milk, sea salt, ground black pepper and garlic powder in a bowl to make the batter. If the batter is too thick, feel free to thin it out with some more milk and vice versa. In a separate bowl, place the breadcrumbs. Line it up beside the batter bowl.
- Toss the cauliflower in the batter mixture (you can add them all at once), using a spatula or spoon to coat them all. Transfer them to the breadcrumbs (you can do this in two or three batches) to coat completely, then place onto the baking sheet, giving each wing enough space. Repeat until all of the wings are coated.
- Bake for 22 minutes. Please ensure your oven is completely preheated and hot.
- While baking, prepare the ingredients for the sauce by heating & whisking together. If you’re using store-bought bbq sauce, you may want to sightly thin it out with some water. Heat it up in a pot on the stove, or a large bowl in your microwave until warm. Allow it to cool before putting it on the wings.
- Remove from oven. Toss the wings in the sauce (I like to use a spatula to move them around to get properly coated) then using tongs or a spoon, remove and place back on the baking sheet OR brush the bbq sauce onto each wings. Bake for another 5 minutes for the sauce to soak into the wings.
- Remove from oven and, and garnish with scallions! Eat immediately – enjoy!
Notes
BBQ cauliflower wings are made with just 9 ingredients and they’re the perfect vegan wings for game day snacks and any occasion. They’re crispy, crunchy, and coated in sticky-sweet BBQ sauce. Learn how to make these in HALF the time!
Cauliflower Queen is back again with another cauliflower recipe! Let me tell you, these BBQ cauliflower wings are LIT! They’re saucy, crispy, crunchy on the outside and perfectly tender on the inside. You’ll love them for game night, party appetizers, or even for a weeknight dinner as a side dish or vegan main.
Why You’ll Love These BBQ Cauliflower Wings
- A party favourite . Whether it’s a game day get-together or just an impromptu gathering of friends, these BBQ cauliflower wings are guaranteed to be a hit!
- Irresistible BBQ flavour . Sweet, smoky, and a little bit spicy, there’s something about BBQ sauce that makes it impossible to resist.
- Baked, not fried . Cauliflower wings are popping up at restaurants everywhere lately and I love that—but they’re almost always deep-fried! These BBQ cauliflower wings keep it light and healthy with an easy baking method.
Notes on Ingredients
Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Cauliflower – I used a medium cauliflower; if you use a larger one, you may want to double the rest of the ingredients in the recipe.
- Flour
- Cornstarch
- Vegan milk – Any kind will work, but I suggest a thicker one like soy milk or cashew milk.
- Seasonings – If you have a favourite combo of BBQ seasonings, feel free to add them in!
- Breadcrumbs – For a crispy exterior. You can swap in gluten-free panko (and gluten-free flour) if needed.
- BBQ Sauce – The highlight of this dish! You can use your favourite sauce (makes it so easy to prep!) or you can make my Roasted Strawberry Barbecue Sauce .
How to Make BBQ Cauliflower Wings
- Prep the cauliflower . Using a knife, remove florets from the cauliflower. Cut the cauliflower into smaller pieces to resemble the size of the wings.
- Make the batter . In a bowl, whisk the flour, vegan milk, sea salt, ground black pepper and garlic powder in a bowl to make the batter. If the batter is too thick, feel free to thin it out with some more milk or vice versa.
- Batter the cauliflower . In a separate bowl, place the breadcrumbs. Line it up beside the batter bowl and the cauliflower (for a dredging station). Toss the cauliflower in the batter mixture (you can add them all at once), using a spatula or spoon to coat them all.
- Coat with panko . Transfer the cauliflower wings to the breadcrumbs (you can do this in two or three batches) to coat completely.
- Bake . Place onto the baking sheet, giving each wing enough space. Repeat until all of the wings are coated. Bake for 22 minutes. Remove from oven.
- Add the sauce . Toss the wings in the sauce (I like to use a spatula to move them around to get properly coated) then using tongs or a spoon, remove and place back on the baking sheet OR brush the BBQ sauce onto each wing. Bake for another 5 minutes for the sauce to soak into the wings.
- Serve . Remove from the oven and garnish with scallions. Serve immediately.
Tips for Success
- Cut the right size . When you’re cutting the cauliflower off of the stem, don’t make them too small. Think: hand held wing-like pieces! You can even leave a bit of stem on at the end to hold on to!
- Streamline the process . You don’t have to dip each cauliflower wing in individually (like I used to in the past). Like in the video, you can just toss them all at once. It saves SO much time and energy (and you get to eat them faster)!
- Make sure the sauce is the right consistency . If you have a very thick BBQ sauce, thin it out a bit with some water.
- Leave out the cornstarch if you have to . If you can’t have it or don’t want to use it, you can skip the cornstarch. But it does make the cauliflower extra crispy and crunchy by drawing out any excess liquid.
- Use a silicone baking mat . I highly recommend using a silicone baking sheet for this. Nothing sticks to it, and it’s so easy to clean!
How to Store Leftovers
Keep leftover BBQ cauliflower wings in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or a 400ºF oven until warmed through.
Can I Freeze This Recipe?
You can freeze BBQ cauliflower wings, although they won’t be quite as crispy when reheated. If this doesn’t bother you, store them in an airtight container or freezer bag for up to 3 months. For even reheating, I recommend thawing them in the refrigerator first.
More Cauliflower Wing Recipes
- Lemon Pepper Cauliflower Wings
- Mango Habanero Cauliflower Wings
- Buffalo Cauliflower Wings
- Bang Bang Cauliflower Wings
- Sticky Sesame Cauliflower Wings
- Sweet and Sour Cauliflower Wings
Ingredients
- 1 medium head of cauliflower , (if using a large head, you may need to double the batter and sauce quantities)
- ¾ cup flour , (all-purpose gluten free flour or regular all purpose flour)
- 3 tablespoons cornstarch
- ¾ cup unsweetened vegan milk , any kind works
- ¼ teaspoon sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon garlic powder
- 1 cup panko breadcrumbs seasoned with salt & pepper , gluten-free breadcrumbs works too
- 1 ½ cups bbq sauce , (barbecue sauce) storebought or try my homemade recipe
Instructions
- Preheat oven to 450°F/230° C.
- Prepare a baking sheet by lining it with a silicone baking sheet or greased foil.
- Using a knife, remove florets from the cauliflower (aka cut off the leaves and don’t use the most of the stems. You can leave a little piece on at the ends to hold on to). Chop the cauliflower into smaller pieces to resemble the size of the wings.
- In a separate bowl, whisk the flour, cornstarch, vegan milk, sea salt, ground black pepper and garlic powder in a bowl to make the batter. If the batter is too thick, feel free to thin it out with some more milk and vice versa. In a separate bowl, place the breadcrumbs. Line it up beside the batter bowl.
- Toss the cauliflower in the batter mixture (you can add them all at once), using a spatula or spoon to coat them all. Transfer them to the breadcrumbs (you can do this in two or three batches) to coat completely, then place onto the baking sheet, giving each wing enough space. Repeat until all of the wings are coated.
- Bake for 22 minutes. Please ensure your oven is completely preheated and hot.
- While baking, prepare the ingredients for the sauce by heating & whisking together. If you’re using store-bought bbq sauce, you may want to sightly thin it out with some water. Heat it up in a pot on the stove, or a large bowl in your microwave until warm. Allow it to cool before putting it on the wings.
- Remove from oven. Toss the wings in the sauce (I like to use a spatula to move them around to get properly coated) then using tongs or a spoon, remove and place back on the baking sheet OR brush the bbq sauce onto each wings. Bake for another 5 minutes for the sauce to soak into the wings.
- Remove from oven and, and garnish with scallions! Eat immediately – enjoy!
Notes
BBQ cauliflower wings are made with just 9 ingredients and they’re the perfect vegan wings for game day snacks and any occasion. They’re crispy, crunchy, and coated in sticky-sweet BBQ sauce. Learn how to make these in HALF the time!
Cauliflower Queen is back again with another cauliflower recipe! Let me tell you, these BBQ cauliflower wings are LIT! They’re saucy, crispy, crunchy on the outside and perfectly tender on the inside. You’ll love them for game night, party appetizers, or even for a weeknight dinner as a side dish or vegan main.
Why You’ll Love These BBQ Cauliflower Wings
- A party favourite . Whether it’s a game day get-together or just an impromptu gathering of friends, these BBQ cauliflower wings are guaranteed to be a hit!
- Irresistible BBQ flavour . Sweet, smoky, and a little bit spicy, there’s something about BBQ sauce that makes it impossible to resist.
- Baked, not fried . Cauliflower wings are popping up at restaurants everywhere lately and I love that—but they’re almost always deep-fried! These BBQ cauliflower wings keep it light and healthy with an easy baking method.
Notes on Ingredients
Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Cauliflower – I used a medium cauliflower; if you use a larger one, you may want to double the rest of the ingredients in the recipe.
- Flour
- Cornstarch
- Vegan milk – Any kind will work, but I suggest a thicker one like soy milk or cashew milk.
- Seasonings – If you have a favourite combo of BBQ seasonings, feel free to add them in!
- Breadcrumbs – For a crispy exterior. You can swap in gluten-free panko (and gluten-free flour) if needed.
- BBQ Sauce – The highlight of this dish! You can use your favourite sauce (makes it so easy to prep!) or you can make my Roasted Strawberry Barbecue Sauce .
How to Make BBQ Cauliflower Wings
- Prep the cauliflower . Using a knife, remove florets from the cauliflower. Cut the cauliflower into smaller pieces to resemble the size of the wings.
- Make the batter . In a bowl, whisk the flour, vegan milk, sea salt, ground black pepper and garlic powder in a bowl to make the batter. If the batter is too thick, feel free to thin it out with some more milk or vice versa.
- Batter the cauliflower . In a separate bowl, place the breadcrumbs. Line it up beside the batter bowl and the cauliflower (for a dredging station). Toss the cauliflower in the batter mixture (you can add them all at once), using a spatula or spoon to coat them all.
- Coat with panko . Transfer the cauliflower wings to the breadcrumbs (you can do this in two or three batches) to coat completely.
- Bake . Place onto the baking sheet, giving each wing enough space. Repeat until all of the wings are coated. Bake for 22 minutes. Remove from oven.
- Add the sauce . Toss the wings in the sauce (I like to use a spatula to move them around to get properly coated) then using tongs or a spoon, remove and place back on the baking sheet OR brush the BBQ sauce onto each wing. Bake for another 5 minutes for the sauce to soak into the wings.
- Serve . Remove from the oven and garnish with scallions. Serve immediately.
Tips for Success
- Cut the right size . When you’re cutting the cauliflower off of the stem, don’t make them too small. Think: hand held wing-like pieces! You can even leave a bit of stem on at the end to hold on to!
- Streamline the process . You don’t have to dip each cauliflower wing in individually (like I used to in the past). Like in the video, you can just toss them all at once. It saves SO much time and energy (and you get to eat them faster)!
- Make sure the sauce is the right consistency . If you have a very thick BBQ sauce, thin it out a bit with some water.
- Leave out the cornstarch if you have to . If you can’t have it or don’t want to use it, you can skip the cornstarch. But it does make the cauliflower extra crispy and crunchy by drawing out any excess liquid.
- Use a silicone baking mat . I highly recommend using a silicone baking sheet for this. Nothing sticks to it, and it’s so easy to clean!
How to Store Leftovers
Keep leftover BBQ cauliflower wings in an airtight container in the refrigerator for up to 4 days. Reheat in the microwave or a 400ºF oven until warmed through.
Can I Freeze This Recipe?
You can freeze BBQ cauliflower wings, although they won’t be quite as crispy when reheated. If this doesn’t bother you, store them in an airtight container or freezer bag for up to 3 months. For even reheating, I recommend thawing them in the refrigerator first.
More Cauliflower Wing Recipes
- Lemon Pepper Cauliflower Wings
- Mango Habanero Cauliflower Wings
- Buffalo Cauliflower Wings
- Bang Bang Cauliflower Wings
- Sticky Sesame Cauliflower Wings
- Sweet and Sour Cauliflower Wings
Ingredients
- 1 medium head of cauliflower , (if using a large head, you may need to double the batter and sauce quantities)
- ¾ cup flour , (all-purpose gluten free flour or regular all purpose flour)
- 3 tablespoons cornstarch
- ¾ cup unsweetened vegan milk , any kind works
- ¼ teaspoon sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon garlic powder
- 1 cup panko breadcrumbs seasoned with salt & pepper , gluten-free breadcrumbs works too
- 1 ½ cups bbq sauce , (barbecue sauce) storebought or try my homemade recipe
Instructions
- Preheat oven to 450°F/230° C.
- Prepare a baking sheet by lining it with a silicone baking sheet or greased foil.
- Using a knife, remove florets from the cauliflower (aka cut off the leaves and don’t use the most of the stems. You can leave a little piece on at the ends to hold on to). Chop the cauliflower into smaller pieces to resemble the size of the wings.
- In a separate bowl, whisk the flour, cornstarch, vegan milk, sea salt, ground black pepper and garlic powder in a bowl to make the batter. If the batter is too thick, feel free to thin it out with some more milk and vice versa. In a separate bowl, place the breadcrumbs. Line it up beside the batter bowl.
- Toss the cauliflower in the batter mixture (you can add them all at once), using a spatula or spoon to coat them all. Transfer them to the breadcrumbs (you can do this in two or three batches) to coat completely, then place onto the baking sheet, giving each wing enough space. Repeat until all of the wings are coated.
- Bake for 22 minutes. Please ensure your oven is completely preheated and hot.
- While baking, prepare the ingredients for the sauce by heating & whisking together. If you’re using store-bought bbq sauce, you may want to sightly thin it out with some water. Heat it up in a pot on the stove, or a large bowl in your microwave until warm. Allow it to cool before putting it on the wings.
- Remove from oven. Toss the wings in the sauce (I like to use a spatula to move them around to get properly coated) then using tongs or a spoon, remove and place back on the baking sheet OR brush the bbq sauce onto each wings. Bake for another 5 minutes for the sauce to soak into the wings.
- Remove from oven and, and garnish with scallions! Eat immediately – enjoy!
Notes
BBQ Cauliflower Wings
Ingredients
- 1 medium head of cauliflower (if using a large head, you may need to double the batter and sauce quantities)
- ¾ cup flour (all-purpose gluten free flour or regular all purpose flour)
- 3 tablespoons cornstarch
- ¾ cup unsweetened vegan milk any kind works
- ¼ teaspoon sea salt
- ½ teaspoon ground black pepper
- ½ teaspoon garlic powder
- 1 cup panko breadcrumbs seasoned with salt & pepper gluten-free breadcrumbs works too
- 1 ½ cups bbq sauce (barbecue sauce) storebought or try my homemade recipe
Instructions
- Preheat oven to 450°F/230° C.
- Prepare a baking sheet by lining it with a silicone baking sheet or greased foil.
- Using a knife, remove florets from the cauliflower (aka cut off the leaves and don’t use the most of the stems. You can leave a little piece on at the ends to hold on to). Chop the cauliflower into smaller pieces to resemble the size of the wings.
- In a separate bowl, whisk the flour, cornstarch, vegan milk, sea salt, ground black pepper and garlic powder in a bowl to make the batter. If the batter is too thick, feel free to thin it out with some more milk and vice versa. In a separate bowl, place the breadcrumbs. Line it up beside the batter bowl.
- Toss the cauliflower in the batter mixture (you can add them all at once), using a spatula or spoon to coat them all. Transfer them to the breadcrumbs (you can do this in two or three batches) to coat completely, then place onto the baking sheet, giving each wing enough space. Repeat until all of the wings are coated.
- Bake for 22 minutes. Please ensure your oven is completely preheated and hot.
- While baking, prepare the ingredients for the sauce by heating & whisking together. If you’re using store-bought bbq sauce, you may want to sightly thin it out with some water. Heat it up in a pot on the stove, or a large bowl in your microwave until warm. Allow it to cool before putting it on the wings.
- Remove from oven. Toss the wings in the sauce (I like to use a spatula to move them around to get properly coated) then using tongs or a spoon, remove and place back on the baking sheet OR brush the bbq sauce onto each wings. Bake for another 5 minutes for the sauce to soak into the wings.
- Remove from oven and, and garnish with scallions! Eat immediately - enjoy!
Video
Notes
Nutrition
BBQ Cauliflower Wings https://jessicainthekitchen.com/bbq-cauliflower-wings-only-9-ingredients/ October 26, 2020
This vegan frittata is perfect for breakfast or brunch, and it’s made easily on a sheet pan! A tofu filling is loaded with burst tomatoes, caramelised onions and sautéed mushrooms for lots of flavour.
This vegan frittata is the savoury breakfast of my dreams! When I used to eat eggs, I loved quiche and frittatas. I knew I wanted the same taste and texture when I went vegan and yes, I have found it! First, it was my quiche muffins . Then my vegan quiche . Now? This vegan frittata recipe.
This is essentially a crustless quiche and it’s OH SO GOOD! It’s also so easy to make, friends. Just pour into your sheet pan, bake, slice and enjoy! It has the perfect taste, texture, and it’s so customisable.
Why You’ll Love This Vegan Frittata Recipe
- Amazingly delicious . Can you really make tofu into an egg substitute ?! If you’re feeling doubtful, one bite of this vegan frittata will make you a believer. This recipe is so delicious, with a texture that will really remind you of baked eggs.
- Packed with veggies and protein . There’s no better way to start the day! This is a breakfast that will fuel you through your morning and beyond.
- Great for meal prep . This vegan frittata is perfect for making on the weekend and enjoying for breakfast (or lunch!) all week long. It keeps well and can be enjoyed hot or cold.
Notes on ingredients
Scroll down to the recipe card to find the ingredient quantities and recipe instructions.
- Tofu – Always use medium, firm, or extra-firm tofu. Don’t use silken tofu.
- Nutritional yeast – Get the best quality you can find! Also ensure it’s the fortified one with B12 for extra nutrients.
- Fillings – I used mushrooms, spinach and tomatoes for my filling ingredients in this vegan frittata. Feel free to switch it up! You can add vegan cheese, meat replacements, and anything else you love! Just nothing too heavy that might sink.
- Turmeric – Don’t add too much or you’ll get a weird neon yellow colour! It’ll look light at first, but it gets more prominent as it bakes.
- Baking powder
- Black salt (kala namak) – This isn’t necessary, but it really brings out that authentic egg-y taste! If you have it use it, but it isn’t a deal breaker. A little goes a LONG way.
How to Make a Vegan Frittata
- Prepare . Grease a sheet pan with some vegan butter and set it aside. Press your tofu for at least 20 minutes and set it aside until you are ready for it. (I usually press the tofu while I’m prepping the veggies.)
- Caramelise the onions . In a pan over medium-high heat, heat 1 tablespoon of the coconut oil. Stir in the onions. Lower the heat to medium and cook the onions for 15 to 30 minutes, or until caramelised.
- Add the tomatoes and mushrooms . Add the extra oil, along with the tomatoes, garlic, and mushrooms. Bring the heat back up to medium-high and sauté for 15 minutes, stirring occasionally, until tomatoes are slightly broken down. Season with salt and pepper to taste.
- Wilt the spinach . Add the spinach and sauté for another two minutes until it is wilted. Remove from heat and set aside.
- Make the tofu “egg” mixture . In a high powered blender , add the tofu, vegan milk, nutritional yeast , sea salt and black pepper, turmeric, baking powder and vegan Parmesan. (You can do this while the onions sauté to save time.) If you have any kala namak, add it now. Blend on high until everything is completely smooth and there are no lumps, about 2 to 3 minutes.
- Assemble . Add the tomato filling to your greased pan. Pour the tofu mixture over the tomato filling, and lightly stir them both together to combine.
- Bake . Tent with foil, and bake for 20 minutes. Remove the foil and bake for an additional 20 minutes, or until the top is golden brown and the frittata is cooked through.
- Serve . Allow to cool for about 10 minutes, then cut and serve. Enjoy!
Tips for Success
- Grease the pan well . You don’t want your vegan frittata to be impossible to remove! Even with a nonstick sheet pan, I like to grease it with butter.
- Always press your tofu . Don’t skip pressing! This presses out the liquid from the tofu so it’s ready to absorb the flavour we’re adding to it. Learn more in my tofu 101 post .
- Blend until incredibly smooth . If you don’t have a high powered blender, blend it twice! You want it to be completely smooth, with no lumps at all.
- Switch up the veggies . This vegan frittata recipe can be adapted to whatever is in season. Brussels sprouts, butternut squash, zucchini, and kale would all be excellent.
How to Store Leftovers
Transfer leftovers to an airtight container in the refrigerator and store for 4 to 5 days. You can reheat the vegan frittata in the microwave, in a 350ºF oven, or eat it cold or room temperature.
Can I Freeze This Recipe?
This vegan frittata recipe freezes very well! Transfer it to an airtight container or freezer bag and freeze it for up to 3 months. Let it thaw in the refrigerator before reheating according to the instructions above.
More Vegan Breakfast Recipes
- Pumpkin Granola
- Overnight French Toast Casserole
- Avocado Toast
- Vegan Pancakes
- Vegan Waffles
Ingredients
- 2 pounds extra firm tofu , pressed (two blocks of tofu) (907g)
- 3 tablespoons oil , (42g)
- 1 medium white or red onion , sliced chopped in half (150g)
- 2 cups halved cherry tomatoes , (1 dry pint) (300g)
- 8 cloves garlic , minced (24g)
- 3 cups baby mushrooms , chopped ( 350g )
- sea salt and pepper to taste for the veggies
- 4 cups fresh spinach , chopped (120g)
- 2 cups vegan milk , any vegan milk works (480mL)
- 6 tablespoons nutritional yeast , (36g)
- 1 ½ teaspoon sea salt , (9g)
- ½ teaspoon ground black pepper , (1g)
- ½ teaspoon turmeric , for colour (1g)
- 1 teaspoon baking powder , (4g)
- 1 tablespoon vegan Parmesan cheese , (optional) (6g)
- Two pinches black salt kala namak , totally optional** ( .5g)
- 4 teaspoons dried chives or 3 tablespoons freshly chopped chives , (4g ) for dried chives, (9g) for fresh chives
Instructions
- Preheat oven to 375°F/190°C. Begin to press your tofu and set aside until you are ready for it.
- Grease your 9×13 sheet pan with some vegan butter (on the wrapper or parchment paper) and set it aside. Press your tofu for at least 20 minutes and set aside until you are ready for it. I start this, then start on the rest of the recipe. By the time you’re ready for it the time would’ve elapsed.
- In a large pan over medium-high heat, heat 2 tablespoons of the oil. Add in the onions and stir to combine. Lower heat to medium-low and stir the onions for 15 minutes (you could even go up to 30 minutes depending on the time you have if you want to further caramelise them, stirring often). Season lightly with sea salt.
- After the onions are cooked down, add in the last 1 tablespoon of oil and the tomatoes, garlic and mushrooms, stirring to coat in the oil. Bring heat back up to medium-high and sauté for 15 minutes, stirring occasionally, until tomatoes are slightly broken down. You should not have excess liquid in your veggies at this point. Season with salt and pepper to taste.
- Add in the spinach and sauté for another two minutes until it is wilted. Remove from heat and set aside.
- In a high powered blender, add the tofu, vegan milk, nutritional yeast, sea salt and black pepper, turmeric, and baking powder and vegan parmesan (optional). (You can do this while the onions sauté to save time.) If you have any kala namak, add it now. Blend on high until everything is completely smooth and there are no lumps, about 1 to 2 minutes. I pause, scrape down, and blend mine twice to ensure this.
- Add the tomato filling to your greased 9×13 pan. Pour the tofu mixture over the tomato filling, and lightly stir them both together to combine. Sprinkle the chives on top.
- Tent it with foil, and bake for 20 minutes. Gently remove the foil (there will be a lot of steam underneath it!), place back in the oven and bake for an additional 20 minutes until the top is golden brown and the frittata is cooked through.
- Allow to cool for about 10 minutes, then cut into and serve. Serve with extra chives on top. Enjoy!
