Did you know that the Italian word frittata used to be a collective term for any type of Egg dish cooked in a pan? Over the past century, it has evolved into a more specific dish, often described as a crustless quiche or an open-faced omelette. This extra dairy-free ham and broccoli frittata also draws influence from the Spanish omelet, with the addition of potatoes and the omission of cheese. Yes, you don’t have to settle for subpar alternatives. This dish is naturally dairy free and delicious.
Dairy-free ham and broccoli frittata made without any type of cheese
This recipe uses a helpful little cheat – frozen Potatoes O’Brien. I didn’t even know this was a thing but now I’m hooked! Potatoes O’Brien are essentially fried potatoes with diced peppers. The frozen versions are made with little else and are also typically dairy-free. You can also pre-cook your own diced potatoes and sauté diced peppers with them if you prefer.
To keep the saturated fat low, this recipe uses mostly egg whites. You can substitute whole eggs if you prefer. Simply refer to the instructions in the recipe for the amount. If you’re confusing eggs with dairy, you’re not alone! See this post: Are Eggs Dairy?. If you need an egg-free option, try ours Tofu Frittata Recipe.
However, preparing Potatoes O’Brien (from the packet) requires a little more oil – about 2 tablespoons. We use less with good results. Alternatively, if you eat a low-oil or low-fat diet, you can use cooking spray.
This Dairy Free Ham Broccoli Frittata recipe and photo was shared with us for her by the American Heart Association Know DiabetesbyHeart.org Campaign.
Special Diet Advice: Ham and Broccoli Frittata
By ingredients, this recipe is dairy-free/non-dairy, gluten-free, grain-free, nut-free, peanut-free, soy-free, and vegetarian.
Dairy free frittata with ham and broccoli
Author: know diabetes by heart
Recipe type: breakfast
- 1 tablespoon of oil
- 2 cups frozen O’Brien potatoes, thawed (see below)
- 2½ cups small broccoli florets
- 8 large egg whites
- 1 large egg
- 4 ounces non-dairy ham, cut into ¼-inch cubes
- ¼ cup unsweetened non-dairy milk drink
- ¼ teaspoon black pepper
- Preheat your oven to 400°F.
- Heat the oil in a medium-sized ovenproof skillet over medium-high heat. Take off the heat. Add the potatoes and cook, turning occasionally, until potatoes are golden brown, 4 to 5 minutes.
- Steam the broccoli for 3 to 4 minutes or until soft and crispy.
- Stir the broccoli into the potatoes.
- In a medium bowl, whisk together the egg whites and egg. Stir in the ham, milk drink and pepper. Pour the mixture over the potatoes and broccoli; mix well.
- Bake the frittata for 15 to 18 minutes or until the eggs are set.
Potatoes O’Brien: These are essentially diced boiled potatoes with peppers. Ore-Ida makes a frozen brand, but many large grocers have their own house brand in the freezer department. All we’ve seen are dairy free. You can also make your own. Par-cook simply diced potatoes for about 5 to 7 minutes, then sauté with diced peppers as per the recipe above. You may need to sear them a little longer.
Salt: The only notable salt in this recipe is in the ham. So the amount of sodium depends on the ham used. If you’re not on a low-salt diet, you can season the potatoes while they’re cooking to enhance the flavor.
Serving size: ¼ omelet Calories: 184.3 Fat: 7.6г Saturated Fatty Acids: 1.7g Carbohydrates: 13.7г Sugar: 2.8g Sodium: 501mg Fiber: 3.2g Protein: 15.8g Cholesterol: 60MG
More dairy-free egg breakfast dishes
Paleo Sheet Pan Eggs with Plant-Based Pecan Breakfast “Sausage”
Joel’s perfectly creamy non-dairy scrambled eggs
Healthy Dutch baby pancakes with apple and cinnamon