High-Protein Vegan Potato & Spinach “Frittata” (Tofu-Based, No Eggs Needed)
If you’re looking for a plant-powered dish that’s hearty, protein-rich, and packed with flavour, this vegan potato and spinach “frittata” is a winner. Inspired by the comforting appeal of a classic egg frittata, but powered entirely by tofu and whole foods, this recipe brings the best of both worlds: hearty texture + muscle fuel.
On days when I want something filling for brunch, lunch or dinner that also holds up for leftovers, this one’s become a go-to. The potatoes give it substance, the tofu gives it the protein punch, and the spinach plus aromatics amp up the nutrition and taste. Best of all: you don’t miss the eggs.
Why this works (and why you’ll love it)
High in plant protein: With tofu and soy milk as the base, this dish delivers substantial protein without relying on processed powders.
Complex carbs + fibre: The potatoes help you feel full and provide slow-release energy.
Micronutrient boost: Spinach (and onions, garlic, herbs) bring in vitamins, minerals, and antioxidants.
Macro-friendly: It fits well into a “fuel + performance” mindset, without being overly indulgent.
Trust us, you’ll want to eat this again and again!
High protein, filling and delicious!
Let’s get started!
Macros (per serving)
679 kcals, 43g protein 89g carbs 13g fat.
Equipment Needed:
Blender
Baking dish
Ingredients (makes 2 servings):
Ingredients
400g firm tofu
850g potatoes
1 medium onion
250g fresh spinach
140ml soya milk
4 tbsp nutritional yeast
1.5 tbsp tapioca starch (or potato starch)
1 tsp wholegrain mustard
1 tsp veg stock
1 tsp onion powder
1 tsp garlic powder
½ tsp turmeric
1 tsp dried chives
2 large tomatoes
Instructions:
Preheat the oven to 200 degrees Celsius / 400 Farenheight.
Press the tofu.
Cook the potatoes.
Line a baking dish with parchment paper and set aside.
Steam-fry the onion for 5 minutes.
Add the spinach and allow it to wilt.
Add to a sieve and squeeze out any excess liquid, then transfer to a bowl along with the potatoes.
In a blender, mix the milk, tofu, nutritional yeast, tapioca starch, mustard, stock, onion powder, garlic powder, turmeric and chives until smooth. Add it to the spinach and potatoes and mix.
Add to the prepared dish and top with tomato slices. Bake for 30 minutes and then allow to stand for 10 minutes before serving.
Tips, Variations & Serving Suggestions
Add in extras: Sautéed mushrooms, bell peppers, or sundried tomatoes would all work beautifully.
Herb boost: Add fresh basil or parsley for a fresh twist.
Spice variety: Add curry powder for a spicy kick.
Serving ideas: Serve with a side salad or roasted veggies. It even works cold or at room temperature, making it great for meal prep.
If you’re looking for more great tasting meals like this then check out our nutrition packed plant based meal plans and great range of vegan recipe e-books.
We also offer 1:1 online coaching services and we would LOVE to work with you! If you’re serious about taking control of your health and fitness please get in touch and book a free call now.
Warmly,
Paul & Gemma
Hench Herbivore
