Vegan quiche, oil-free, tofu, crustless, eggless, great for breakfast, brunch or dinner.

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.

Vegan crustless quiche, with red pepper, gluten-free, oil-free, tofu, crustless, eggless, great for breakfast, brunch or dinner.

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.

Vegan crustless quiche, with red pepper, gluten-free, oil-free, tofu, crustless, eggless, great for breakfast, brunch or dinner.

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.

Image of Cracking Egg Myths: one egg has the same cholesterol as a big Mac, with more than 60% of calories from fat? Consuming eggs can also increase the risk of cardiovascular disease by 19%, colon cancer nearly 5 times, diabetes by 68%, Lethal prostate cancer by 81%. For more information visit PCRM.org

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.

Image of Daisy Perry (my mom) presenting a piece of her gluten free easy vegan tofu quiche.

 

vegan tofu quiche baked brunch or dinner
Print

Easy Vegan Crustless Tofu Quiche - Gluten Free, Egg Free, Dairy Free

Course: Main Course
Cuisine: Dairy Free, Egg Free, French, Gluten Free, High Fibre, Tofu, Vegan
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 8
Calories: 92 kcal
Author: Daisy Perry

Real Vegans eat quiche!  This quiche comes together so easily with a food processor or even if you don't have one, with a fork and some chopping.  It smells wonderful as it is baking and is impressive when serving.  

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

Instructions

  1. Pre-heat the oven to 375F (180C).

  2. In a food processor dice the carrots, onion and garlic cloves.

  3. 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.

  4. Add the carrots, onion and garlic to the dry ingredients and mix well.

  5. Add tofu to food processor and blend.

  6. Add blended tofu and soy milk to the dry ingredients and combine.

  7. Pour and press into a a 1 1/2 quart (1.5 litre) casserole dish.

  8. Garnish with sliced red peppers.

  9. Bake covered with a lid or foil for 30 minutes.  Remove lid/foil for last 10 minutes to brown.

  10. Let it cool 5 min before slicing. 

Recipe Notes

Tastes great with Frank's Red Hot sauce.

Nutrition Facts
Easy Vegan Crustless Tofu Quiche - Gluten Free, Egg Free, Dairy Free
Amount Per Serving
Calories 92 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Sodium 300mg 13%
Potassium 228mg 7%
Total Carbohydrates 14g 5%
Dietary Fiber 1g 4%
Sugars 2g
Protein 4g 8%
Vitamin A 59.6%
Vitamin C 14%
Calcium 5.4%
Iron 7%
* Percent Daily Values are based on a 2000 calorie diet.

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.

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.

Eating VeganEnvy recipes will make you lose weight, look better, feel better and live longer.  PLUS spend your money to cruelty free food systems, cut your environmental impact, and likely increase your compassion for, and awareness of, lives other than your own.

Vegan meme image: "When vegetarians grow up, they become vegans."
 
FOLLOW and SUBSCRIBE to VeganEnvy.com on Pinterest, Twitter, Instagram, YouTube, and Facebook!

Get FREE healthy vegan information and recipes!

FOLLOW HERE!

 

Healthy Vegan is Trending!

Please, help others, and our planet – share this content on social media!

Pin It on Pinterest