Egg-Free Frittata with Salmon & Kale

Nutritional yeast is a gift to plant-based diets. Vegans and non-vegans love its nutty, umami flavor. For those on a plant-based diet, it satisfies a craving that not many other vegetarian items can. It has been long recognized for its health benefits and its culinary applications. But what exactly is this mystery flake?

Nutritional yeast is a dried form of baker’s or brewers yeast, also known as Saccharomyces cerevisiae. Unlike the yeast used in bread or beer, the heat in Nutritional yeast is inactive. It’s been touted as a health food for the last century, with its first campaign starting in the early 1900s. (R)

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Egg-Free Frittata with Salmon & Kale

  • Author: Danielle Moore
  • Prep Time: 10 minutes
  • Cook Time: 60 minutes
  • Total Time: 1 hour 10 minutes
  • Yield: 4 servings 1x
Scale

Ingredients

6 oz wild caught salmon

1 1/4 cups Anthony’s Chickpea Flour

1/4 cup Native Forest Organic Simple Coconut Milk

1 Tbsp nutritional yeast flakes plus extra for garnish

1 Tbsp ground flaxseed

1/2 t organic turmeric

1/4 tsp organic garlic powder

1 t kala namak

1 t olive oil or 1 Tbsp Pacific Foods Organic Vegetable Broth 

1/4 cup onion, diced

1 cup kale, thinly sliced

2 Tbsp chives, chopped

Instructions

  1. Preheat oven to 375F
  2. In a bowl, combine flaxseed with 3 Tbsp water and set aside to thicken
  3. Line a baking sheet with parchment paper or a silpat
  4. Pat salmon dry, sprinkle with salt & pepper to taste then place on prepared baking sheet and bake 15-18 minutes, until cooked through
  5. In a blender, combine 1 1/4 cup water with chickpea flour, coconut milk, nutritional yeast, flaxseed, turmeric, garlic and kala namak until smooth, scraping down sides with a rubber spatula as needed
  6. Remove salmon from oven then shred with a fork, discarding skin if any
  7. In an ovenproof pan, heat oil or vegetable broth over med then add onion and cook 2-3 minutes, until soft (adding 1 Tbsp broth at a time as needed)
  8. Add kale & cook 2-3 minutes, to wilt
  9. Sprinkle with shredded salmon then pour batter over top  and spread into an even layer
  10. Transfer to oven to bake 35-45 minutes, until a toothpick inserted into the center comes out clean
  11. Allow to cool slightly then cut into 4 slices, garnish with chives and another sprinkle of nutritional yeast

Notes

Store leftover frittata in the fridge 4-5 days and in the freezer up to 2 months

Nutrition

  • Serving Size: 1 slice
  • Calories: 235.4
  • Sugar: 3.9
  • Sodium: 60.6
  • Fat: 8.6
  • Saturated Fat: 1.1
  • Unsaturated Fat: 4.4
  • Trans Fat: 0
  • Carbohydrates: 19.8
  • Fiber: 4.3
  • Protein: 18.8
  • Cholesterol: 30.2

Keywords: dairy free, gluten free, egg free, soy free, grain free

It’s popularity as a source of nutrients is based on solid science. It is a complete protein, containing all 9 of the essential amino acids. Additionally, while most nutritional yeasts on the market are fortified with B vitamins, nutritional yeast on its own is already a great source of B vitamins. One serving packs 2 grams of protein and almost double the recommended daily value of B vitamins. This makes is a go to for many vegans when considering their predisposition to B12 deficiency. Vitamin B12 is essential to a healthy nervous system and metabolism. Studies have shown that just one serving a day can encourage healthy B12 levels.

Nutritional yeast also has a healthy amount of antioxidants. Antioxidants serve to protect your cells from damage and can fight heart disease and some types of cancer. (R) Specifically, glutathione production is encouraged from eating nutritional yeast. (R) Glutathione helps minimize the negative effects of oxidative stress on the. (R)

The majority of carbohydrates in nutritional yeast are int eh form of alpha mannan and beta glucan, which have been shown to significantly boost immunity. Because of this, it has been studied as a supplement to animal feed to decrease infection frequency. (R) It has even been shown to reduce tumor growth in animal studies. (R) Beta glucan has also been extensively studied for its role in lowering cholesterol. (R)

With all these nutritional benefits and a great umami flavor, it’s no wonder Nutritional yeast has found such success, despite its somewhat awkward name. We use it in this recipe to mimic the cheese flavor we have come to expect from a savory frittata.  Just like in the recipe below, many folks enjoy an extra sprinkle or two on top of their frittata. We like From the Fields Organic Nutritional Yeast Flakes, for its organic certification and lack of MSG, soy or additives.

Additionally, we add a little black salt, also known as kala namak. This is a staple in egg-free cooking to mimic the taste of eggs.

Personalize It

This basic egg-free frittata recipe can be adapted to your tastes, Try some different fillings and play with the amount of nutritional yeast. Here, we focus on heart healthy salmon and use chickpea flour as the base. This can also be made with canned salmon, which has very comparable nutritional benefits. Although, if you’re looking for low histamine, stick to the fresh salmon. For folks avoiding fat and oil, use a little vegetable broth or water to sauté the vegetables.  If you’re skipping seafood, this is great with only vegetables! The filling combinations are endless.


Recipe compatibility with your diet type

Everyday
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1–2 times per week
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This recipe has been custom designed for California Coastal, Forager, Lean Machine, Mediterranean, Modified Paleo, Mosaic, Nordic, Paleo Plus, Pescetarian and Urban Grazer diet types, learn more.

Danielle Moore

Danielle Moore is a professional recipe developer, Nutrition expert, food photographer and lover of veggies. Read her full bio here.

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