High Protein Dairy Free Frittata

Here is my favorite dairy-free frittata recipe, packed with sautéed red peppers, onions, spinach, sun-dried tomatoes, and made creamy with almond milk and a hint of nutritional yeast.

This frittata has become my go-to weekend breakfast when I want something filling and healthy that comes together in one pan. I love that it works for anyone avoiding dairy, and the leftovers reheat perfectly for easy weekday breakfasts.

What Kind of Eggs Should I Use?

For this frittata, you’ll want to use large eggs, which is the standard size most recipes call for. Fresh eggs from the farmers market or your local grocery store both work great here. If you have access to pasture-raised or free-range eggs, they’ll give you a richer flavor and deeper color, but regular eggs will still make a delicious frittata. Just make sure your eggs are fresh by checking the expiration date, and if you’re unsure about freshness, do the float test – fresh eggs sink in water while older ones float.

Options for Substitutions

This frittata is pretty forgiving when it comes to swaps, so feel free to work with what you have:

• Almond milk: Any dairy-free milk works here – oat milk, soy milk, or coconut milk will all give you that creamy texture. Just stick with unsweetened varieties.
• Vegetables: The veggie combo is totally flexible. Swap the bell pepper for zucchini, mushrooms, or cherry tomatoes. You can also use kale or Swiss chard instead of spinach – just make sure to remove any tough stems first.
• Sun-dried tomatoes: If you don’t have sun-dried tomatoes, fresh cherry tomatoes work great. You can also try roasted red peppers from a jar for a similar sweet and tangy flavor.
• Red onion: Yellow or white onions are perfectly fine substitutes. Shallots also work if you want something a bit milder.
• Eggs: Eggs are the foundation of a frittata, so I wouldn’t recommend substituting these. They’re what holds everything together and gives the dish its structure.

Watch Out for These Mistakes While Baking

The biggest mistake people make with frittatas is overcooking them, which leads to a rubbery, dry texture instead of the creamy consistency you want – pull it from the oven when the center still has a slight jiggle, as it will continue cooking while it rests.

Another common error is not properly draining your vegetables before adding them to the egg mixture, especially the spinach and sun-dried tomatoes, which can release excess moisture and make your frittata watery.

To get an even better result, make sure your vegetables are completely cooled before pouring the egg mixture over them, since hot veggies can start cooking the eggs unevenly and create a weird texture.

Finally, don’t skip the 10-minute resting period after baking – this allows the frittata to set properly and makes slicing much cleaner and easier.

What to Serve With Dairy Free Frittata?

A dairy free frittata is perfect for breakfast or brunch, and I love serving it with some crispy roasted potatoes or hash browns on the side. A simple arugula salad with lemon vinaigrette adds a nice fresh contrast to the rich eggs, or you could go with sliced avocado and fresh fruit for a lighter option. If you’re feeding a crowd, set out some toasted bread or bagels with dairy-free butter, and maybe some turkey sausage or bacon for anyone who wants extra protein. The frittata is filling on its own, but these sides help round out the meal and make it feel more complete.

Storage Instructions

Store: This frittata keeps really well in the fridge for up to 4 days in an airtight container. I like to slice it into wedges before storing so I can just grab a piece for breakfast or lunch throughout the week. It’s great cold or warmed up!

Freeze: You can freeze individual slices wrapped in plastic wrap and then placed in a freezer bag for up to 2 months. This is perfect for meal prep when you want a quick protein-packed breakfast ready to go.

Reheat: Warm up slices in the microwave for about 45-60 seconds, or pop them in a 350°F oven for 10 minutes until heated through. The microwave is faster, but the oven gives you a slightly better texture if you have the time.

Estimated Nutrition

Estimated nutrition for the whole recipe (without optional ingredients):

• Calories: 700-800
• Protein: 50-56 g
• Fat: 44-50 g
• Carbohydrates: 30-36 g

Ingredients

For the vegetables:

• 1.5 tbsp olive oil
• 1/2 red onion (diced into 1/2-inch pieces)
• 1 red bell pepper
• 1/2 tsp salt
• 3 garlic cloves (freshly minced for best flavor)
• 5 oz spinach
• 1/2 cup sun-dried tomatoes (I use DeLallo for better texture)

For the egg mixture:

• 12 eggs
• 1/3 cup almond milk (I prefer Califia Farms for a creamier result)
• 3/4 tsp salt
• 1/2 tsp pepper
• 1 tbsp nutritional yeast

Step 1: Prepare and Preheat

• 0.5 tbsp olive oil

Preheat your oven to 350°F.

While it heats, lightly grease a 9-10 inch cast iron skillet or round baking dish with a bit of the olive oil.

This prevents sticking and ensures even browning on the bottom of your frittata.

Step 2: Sauté the Aromatics and Build Flavor

• 1 tbsp olive oil
• 1/2 red onion
• 1/2 tsp salt

Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat.

Add the diced red onion and 1/2 teaspoon of salt, cooking for 5-7 minutes until the onion begins to soften and develop light caramelization.

This builds a sweet, savory base for the frittata.

Dice your red bell pepper into bite-sized pieces while the onion cooks to save time.

Step 3: Add Remaining Vegetables and Aromatics

• 1 red bell pepper
• 3 garlic cloves

Add the diced red bell pepper to the softened onions and cook for 2 minutes.

Stir in your freshly minced garlic and cook for just 30 seconds until fragrant—this prevents the garlic from burning.

I always mince garlic fresh rather than using pre-minced because it delivers a sharper, cleaner flavor that really brightens the dish.

Step 4: Wilt the Spinach and Add Sun-Dried Tomatoes

• 5 oz spinach
• 1/2 cup sun-dried tomatoes

Add the spinach to the skillet and stir constantly for 2-3 minutes until completely wilted and any excess moisture has evaporated.

Stir in the sun-dried tomatoes and remove the skillet from heat.

Let this vegetable mixture cool slightly while you prepare the egg mixture—this prevents the eggs from scrambling when they hit the hot pan.

Step 5: Create the Egg Custard

• 12 eggs
• 1/3 cup almond milk
• 3/4 tsp salt
• 1/2 tsp pepper
• 1 tbsp nutritional yeast

In a large bowl, whisk together the eggs, almond milk, 3/4 teaspoon of salt, pepper, and nutritional yeast until well combined and slightly frothy.

The nutritional yeast adds a subtle umami richness and a hint of cheesy flavor that dairy-free frittatas really benefit from—it rounds out the dish beautifully without being obvious.

Step 6: Assemble and Bake

• sautéed vegetable mixture from Step 4
• egg custard mixture from Step 5

Return the sautéed vegetable mixture from Step 4 to the greased baking dish, spreading it into an even layer.

Pour the egg custard from Step 5 evenly over the vegetables, gently stirring to distribute the veggies throughout.

Transfer to your preheated 350°F oven and bake for 25-30 minutes until the frittata is set around the edges but still slightly jiggly in the very center—it will continue cooking as it cools.

Step 7: Rest and Serve

Remove the frittata from the oven and let it rest for 10 minutes before slicing.

This resting period allows the residual heat to finish setting the center while the frittata cools enough to hold together cleanly when cut.

Slice into wedges and serve warm or at room temperature.

High Protein Dairy Free Frittata

Delicious High Protein Dairy Free Frittata recipe with step-by-step instructions.

Print Recipe Pin Recipe

Prep Time 15 minutes mins

Cook Time 35 minutes mins

Total Time 52 minutes mins

Servings 4 servings

Calories 750 kcal

Ingredients

  

For the vegetables

• 1.5 tbsp olive oil
• 1/2 red onion (diced into 1/2-inch pieces)
• 1 red bell pepper
• 1/2 tsp salt
• 3 garlic cloves (freshly minced for best flavor)
• 5 oz spinach
• 1/2 cup sun-dried tomatoes (I use DeLallo for better texture)

For the egg mixture

• 12 eggs
• 1/3 cup almond milk (I prefer Califia Farms for a creamier result)
• 3/4 tsp salt
• 1/2 tsp pepper
• 1 tbsp nutritional yeast

Instructions

 

• Preheat your oven to 350°F. While it heats, lightly grease a 9-10 inch cast iron skillet or round baking dish with a bit of the olive oil. This prevents sticking and ensures even browning on the bottom of your frittata.
• Heat the remaining 1 tablespoon of olive oil in a large skillet over medium-high heat. Add the diced red onion and 1/2 teaspoon of salt, cooking for 5-7 minutes until the onion begins to soften and develop light caramelization. This builds a sweet, savory base for the frittata. Dice your red bell pepper into bite-sized pieces while the onion cooks to save time.
• Add the diced red bell pepper to the softened onions and cook for 2 minutes. Stir in your freshly minced garlic and cook for just 30 seconds until fragrant—this prevents the garlic from burning. I always mince garlic fresh rather than using pre-minced because it delivers a sharper, cleaner flavor that really brightens the dish.
• Add the spinach to the skillet and stir constantly for 2-3 minutes until completely wilted and any excess moisture has evaporated. Stir in the sun-dried tomatoes and remove the skillet from heat. Let this vegetable mixture cool slightly while you prepare the egg mixture—this prevents the eggs from scrambling when they hit the hot pan.
• In a large bowl, whisk together the eggs, almond milk, 3/4 teaspoon of salt, pepper, and nutritional yeast until well combined and slightly frothy. The nutritional yeast adds a subtle umami richness and a hint of cheesy flavor that dairy-free frittatas really benefit from—it rounds out the dish beautifully without being obvious.
• Return the sautéed vegetable mixture from Step 4 to the greased baking dish, spreading it into an even layer. Pour the egg custard from Step 5 evenly over the vegetables, gently stirring to distribute the veggies throughout. Transfer to your preheated 350°F oven and bake for 25-30 minutes until the frittata is set around the edges but still slightly jiggly in the very center—it will continue cooking as it cools.
• Remove the frittata from the oven and let it rest for 10 minutes before slicing. This resting period allows the residual heat to finish setting the center while the frittata cools enough to hold together cleanly when cut. Slice into wedges and serve warm or at room temperature.