Happy Savory Saturday!
If you’re in the mood for something hearty and wholesome this weekend, I’ve got just the dish: an oil-free tofu quiche packed with sautéed mushrooms, spinach and onions. It’s protein-rich, flavorful and perfect for brunch, lunch or a savory snack.
This recipe proves you don’t need eggs or oil to make something satisfying and delicious. Chickpea flour, firm tofu and a few bold seasonings come together to create a creamy, sliceable quiche that’s 100% plant-powered.
Here’s what makes it special:
- High in plant-based protein
- Oil-free and gluten-free
- Loaded with veggies and flavor
- Meal-prep friendly—great warm or cold
Ingredients
Tofu Filling
- 2 lbs firm tofu, pressed and drained
- ⅔ cup unsweetened plant milk
- 4 tbsp chickpea flour
- 2½ tbsp nutritional yeast
- 1½ tsp Dijon mustard
- ¾ tsp turmeric
- ¾ tsp garlic powder
- ¾ tsp onion powder
- ¾ tsp black salt (Kala Namak) or sea salt
- 1½ tbsp lemon juice
- ½–¾ tsp black pepper, to taste
Vegetable Filling
- 1 cup diced onion
- 8 oz mushrooms, chopped
- 2 cups loosely packed chopped spinach
Instructions
- Preheat oven to 400°F (200°C). Line an 8×8 casserole dish with parchment paper, leaving some hanging over the edges.
- Sauté the vegetables: Cook onions and mushrooms in a pan using splashes of water as needed for 6–8 minutes until tender and most liquid evaporates. Add spinach and wilt. Set aside.
- Make the tofu base: Blend tofu, plant milk, chickpea flour, nutritional yeast, mustard, turmeric, garlic & onion powders, salt, lemon juice and pepper until smooth and creamy.
- Combine: Transfer tofu mixture to a large bowl and gently fold in the sautéed veggies.
- Bake: Pour into the dish, smooth the top and bake 60–70 minutes until golden, firm in the center and pulling from the edges. Rotate halfway through baking. (Test for doneness by sticking a toothpick in the center and if it comes out clean, you’re golden!) Know it will cook a bit more and firm up as it cools.
- Cool: Let cool in the dish for 15 minutes, then lift out using the parchment. Rest another 15–20 minutes before slicing.
Pro tip: Using black salt (Kala Namak) gives the quiche that signature “egg-y” flavor—just one of those magic touches in plant-based cooking.
It’s great with some hashbrowns, a side salad or on its own!
I started out several years ago watching Forks Over Knives, decided to “try out” the plant-based meal plan and had shockingly incredible results. I’ve never turned back. I have lost nearly 50 pounds, and that is just one side effect that me, my family, friends and clients have experienced after making the change.
Having been an incredible cook my entire adult life, I started my own personal chef service, NuYu Nourish, to extend my help to others. I interned under a celebrity chef, became a celebrity chef myself and have been expanding my reach and goals ever since! My plan follows strictly and simply those of Dr. Mcdougall, Dr. T. Colin Campbell and Dr. Esselstyn.
