Dairy Free Frittata

Sometimes eggs stink.

Whether by scent alone, or just by being utterly boring the same way week after week. Once, a co-worker thought there was a gas leak in our building. We were all starting to panic, sniffing around the office. It wasn’t out of the question, we work in an office park, and there are some questionable problems elsewhere, so it wouldn’t be an entirely crazy notion. We searched, sniffing the air, walking around, wondering what the hell was that smell invading our air.

Dairy Free Frittata | shutupeatthis.com

Turns out it was just one of the other employee’s boiled eggs.


While they may be so foul-smelling they can panic an entire office, eggs are undoubtedly one of the most perfect foods on earth. While they are amazing for you, eggs can eventually be a snore. I usually make a large pot of boiled eggs every Sunday and eat two each morning for my breakfast. It keeps me full for hours, and it literally takes me less than fifteen minutes to make. But, even I, who loves boiled eggs can get bored with them after a few weeks.

In steps this show stopping dairy-free frittata. Not only is this meal-prep friendly (reheats very well), it utilizes whatever veggies you love! It is so beautiful to serve right in the cast iron pan at breakfast, or for an early brunch. It is simple, savory, and has a silky texture that tastes a lot like a quiche.

The directions could not be easier, whip your eggs, add your diced veggies and par boiled chopped spinach (you do not necessarily need to par boil the spinach, but I highly suggest it as it mixes easily into the batter, and doesn’t over power the dish) and seasonings. When combined add in the coconut flour. Pour into a partially oiled cast iron skilled, and carefully slide into the oven and bake until set. It took around 25 minutes in my oven, but I wanted to ensure I had browned, crispy edges.

Frittatas don’t typically have flour in them, but the addition of coconut flour in my dish created a nice crust to the frittata that makes this special. What I love about this recipe is that it is moist, fragrant, and slightly cheesy. Which is strange, because it is dairy-free.

Dairy Free Frittata | shutupeatthis.com

I made this in the beginning of the week, portioned them into slices, and had protein/vegetable packed breakfasts for half of the week.

The best part about these eggs? They won’t clear an office building. 

Dairy-Free Frittata

Recipe by Allie Brendel

A simple, elevated egg dish perfect for meal-prep. A healthy dose of vegetables swirl through the spongy eggs, while the coconut flour creates a built in crust that is sure to impress brunch guests as well as satisfy your tummy during the work week!

Prep time: 10

Cook time: 20-25 minutes

Total time: 30 minutes

Yield: 8 pieces

Calories per serving: 89

Fat per serving: 6


  • 6 eggs
  • 2/3 cup unsweetened almond milk
  • 1/2 cup red pepper diced
  • 2 cups spinach (par-boiled and diced)
  • 1 cup cherry tomatoes* sliced in half
  • 1/4 cup shallot diced (or red onion)
  • 2 tablespoons coconut flour
  • 1 teaspoon baking powder
  • 1 tablespoon olive oil
  • 1/2 teaspoon sea salt
  • 1/2 teaspoon black pepper

Cooking Directions

  1. Whip eggs, milk together, set aside.
  2. Pre-heat pan to 350 degrees.
  3. Bring a pot of water to boil (regular saucepan will do), add in two cups of spinach. boil until cooked, about 2 minutes, drain, and squeeze out excess water. Chop into bite size pieces.
  4. Slice remaining vegetables, add to egg mixture along with spinach.
  5. Add in spices, baking powder, and coconut flour.
  6. Grease a cast iron pan with a tablespoon of extra virgin olive oil.
  7. Pour in batter, carefully slide into into the oven. Bake for 20-25 minutes until set (oven temps vary).
  8. Slice into 8 slices and package for meal prep, or devour on the spot!