Vegan Tofu Crustless Quiche Recipe
My vibrant mother brought this egg-free, gluten-free, oil-free, whole foods, vegan tofu crustless quiche to our lake house for a family vegan dinner.
I bet you have heard of making a tofu scramble, but have you graduated to the next level, and made a dairy-free, tofu, vegan eggless baked dish yet?
Try this quiche for a new vegan food! I like it for dinner but it could be a quiche for vegan breakfast casserole, or a vegan brunch idea.
The recipe has instructions for both gluten free flours and wheat flour, take a look!
Jump to Recipe
The texture is very much like regular classic quiche, even though it is eggless and dairy-free.
Firm tofu, and GF or wheat flour, give the quiche structure, so that it holds together very well.
The firm tofu provides enough stability and the edges brown nicely in the oven, so you still get a feeling that there is a crust.
Seasonings and diced vegetables give it flavour, so that it is delicious to eat. The colors of the veggies inside make it beautiful to serve.
No crust means easy and fast
- stir all the ingredients in a bowl or food processor,
- plop it into a corning ware type casserole dish,
- bake it,
and voila!
This ‘vegan eggs’ quiche goes great with asparagus.
My mom placed sliced red peppers on the quiche in the oval casserole dish, and it looked beautiful. Unfortunately we all sat down and ate it so quickly, I forgot to take a picture. There was only this single piece left.
Perhaps she will make it for us again one day soon.
Is egg quiche healthy?
Traditional egg quiche – no, but vegan quiche – yes!
Here are some reasons why traditional egg quiche is not healthy:
Prostate Cancer Risk and Eggs
Did you know?
Harvard researchers took more than a thousand men with early stage prostate cancer and followed them for a couple years to see if there was anything in their diet associated with a resurgence of the cancer, such as spread to the bone.
Compared to men who hardly ate any eggs, men who ate even less than a single egg a day had a significant 2-fold increased risk of prostate cancer progression.
Men who ate eggs had worsening of their prostate cancer vs. men who didn’t.
The Harvard paper suggests that the choline in eggs may increase inflammation, inflammation triggers cancer.
Colorectal and Bladder Cancer Risk from Eggs
If you are female, you aren’t safe eating eggs either.
The most convincing evidence points to egg consumption as increasing risk for colorectal cancer and bladder cancer.
People consuming approximately 1.5 eggs per week had nearly 5 times the colorectal cancer risk.
Moderate egg consumption also tripled the risk of developing bladder cancer.
Reasons to love this egg-free recipe for both sexes.
Even Better as Leftovers
This quiche, like many tofu recipes, tastes even better as leftovers because the flavours have had more time to blend throughout and it becomes more firm over time.
Thanks mom!
I hope you let us know, in the comments at the bottom, whether you plan to, or enjoyed, this easy vegan egg free version of a classic quiche dish.
Easy Vegan Crustless Tofu Quiche - Gluten Free, Egg Free, Dairy Free
Instructions and Ingredients
Vegetables
- 1 cup carrots shredded or diced
- 1/2 yellow onion medium, diced
- 2 garlic cloves, minced
Dry Ingredients
- 1/4 cup brown rice flour I used gluten-free flours, whole wheat flour would work fine as well
- 1/4 cup tapioca flour
- 1/4 cup millet flour
- 3/4 tsp baking soda
- 2 Tbsps dried dill
- ½ tsp dried rosemary
- ½ tsp salt
- ½ tsp black pepper freshly ground
Tofu Egg Replacement
- 12.35 oz Extra firm tofu 350 g, 1 small package
- 1/2 cup soy milk unsweetened
Garnish
- 1/2 red pepper sliced
- Pre-heat the oven to 375F (180C).
- In a food processor dice the carrots, onion and garlic cloves.
- In a medium bowl mix the flours, baking soda, dill, rosemary, salt, and pepper until well combined. Optionally sub 3/4 cup whole wheat flour for the GF flours.
- Add the carrots, onion and garlic to the dry ingredients and mix well.
- Add tofu to food processor and blend.
- Add blended tofu and soy milk to the dry ingredients and combine.
- Pour and press into a a 1 1/2 quart (1.5 litre) casserole dish.
- Garnish with sliced red peppers.
- Bake covered with a lid or foil for 30 minutes. Remove lid/foil for last 10 minutes to brown.
- Let it cool 5 min before slicing.
Notes
Nutrition
What's Special About VeganEnvy Recipes?
VeganEnvy recipes are easy, low-fat, whole-foods, plant-based and nutrition rich. Real food my family eats, and techniques we use to cook.
- less than 25% calories from fat, and no added oils (why no-oil cooking?)
- whole-foods instead of processed foods (why switch to whole-foods? Our journey 🙂)
- whole grains (how to choose healthy grains)
- low or no sugar
- high fibre (cure IBS and digestive issues)
- high nutrient plants, including fruit, greens, beans, legumes, soy, spices, seeds and nuts.
- no animal products, dairy-free (you don't need meat for muscle)
- no tricks (I am not going to say a recipe is healthy if it isn't).
I choose ingredients that are proven to prevent and reverse disease, based on scientific studies, such as those reviewed on nutritionfacts.org and findings published by whole-foods plant-based (WFPB) experts featured in the Forks Over Knives (FOK) and What the Health documentaries FOK trailer.
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