Imitate the texture of eggs with this oil-free, gluten-free, and nutrient-dense egg casserole! It is like a crustless quiche and is so simple to make.
I am continuously amazed by how certain ingredients can be used to make vegan versions of classic dishes. A lot of creativity and test trials go into perfecting the texture and flavor of these foods. Eggs are often imitated with tofu, so I used soft tofu to make a delicious egg casserole, or crustless quiche, and the result was outstanding! The texture was exactly like a traditional egg quiche and the flavor was very similar as well! The flavor had a very subtle tofu flavor which was the main difference from eggs, but because the quiche has a lot of flavor itself, the tofu flavor is barely noticeable. Some people use in vegan quiche, which would likely mask the tofu flavor even more. In this recipe, I used vegan feta cheese instead of nutritional yeast flakes.
Because this quiche is quite nutritious, I am highlighting health benefits of the ingredients below:
Tofu: An excellent, low-calorie protein source that contains essential amino acids that can only be derived from food sources. Tofu is also packed with beneficial minerals.
Chickpea flour*: Another excellent protein source that is packed with vitamins, minerals, and fiber. Fiber helps the body remove waste. For culinary purposes, I highly recommend making your own chickpea flour at home! I purchased a 1 lb. bag of dried chickpeas for $0.75 (average price is $1.30 where I live), and threw them into a high speed blender. I sifted the mixture to get chickpea flour. Repeat until all the chickpea chunks are completely blended into flour. Store-bought chickpea flour costs an average of $3.50/lb, so I was able to save $2.75/lb. by making my own. Chickpea flour is needed in the recipe as a binder and also gives the casserole a cheesy/slightly nutty flavor.
Turmeric: Contains curcumin which is an anti-inflammatory and antioxidant compound. Turmeric also gives the quiche a yellow color, which looks more like egg.
Potato: Potatoes get a bad reputation, but are actually quite nutritious when they aren’t deep-fried or cooked with plenty of fats and sodium. They are packed with fiber, potassium, and Vitamin C. Vitamin C is an antioxidant!
Spinach: Packed with vitamin A, C, K, and other minerals. Spinach can help decrease blood pressure levels and helps reduce oxidative stress.
Zucchini/Squash: Helps the gut with digestion, packed with vitamins that are anti-inflammatory and can help decrease blood pressure and cholesterol levels.
As with any casserole, feel free to add any vegetables or other ingredients you may like. I recommend potatoes to give it a breakfast-feel, but you may consider adding onions, bell peppers, or more. This recipe is inspired by Bianca Zapatka.
Vegan Egg Casserole
yield: 7 x 7″ pan
total cook time: 55 min.
- 1 block 14 oz. soft tofu
- 1 1/2 tbsp. chickpea flour* (I used homemade chickpea flour. See above on how to make your own).
- 2 tbsp. unsweetened almond milk
- 1/2- 3/4 tsp. salt (I prefer less sodium so I used 1/2 tsp. Add as needed)
- 1/2 tsp. pepper
- 1/4 tsp. turmeric
- 1/2 tsp. garlic powder
- 1 medium potato, grated
- 1/2 c. frozen spinach, thawed and drained
- 1 medium zucchini or yellow squash, diced
- 1/3 c. vegan cheese (This is optional; I used feta, but may use mozzarella, cheddar, etc.) Reserve 2 tbsp. for topping.
- Preheat oven to 400 F.
- Press the soft tofu for at least 10 min. to get rid of some moisture.
- Place the tofu, chickpea flour, almond milk, salt, pepper, turmeric, and garlic powder in a food processor of blender. Pulse until the mixture is smooth. If you feel the mixture is too thick or too runny, add a little almond milk to thin it out or a little chickpea flour to thicken the mixture.
- Stir in the grated potato, frozen spinach, zucchini, and vegan cheese. Pour the mixture into an 7″ x 7″ greased baking pan and bake for 35-40 min. Cover the pan with foil if needed. I baked mine without foil and the top did not burn.