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Vegan Lentil Frittata Bars (oil-free, gluten-free)

My easy, frugal and so-delicious vegan lentil frittata bars are just the thing to pack for lunch or make ahead for an easy dinner. High in protein and a cinch to make (with a chickpea flour batter in lieu of eggs), the recipe is also gluten-free and oil-free.

vegan lentil frittata bars on a white plate

Chickpea Flour as an Egg Replacement

The “egg” in these egg-free frittata bars is made from an easy, convenient, frugal ingredient: chickpea flour.

When whisked with water, chickpea flour can work in a multitude of recipes that call for eggs, including frittatas, like this one.

a glass bowl filled with chickpea flour

Recipe Benefits of Vegan Lentil Frittata Bars

A few details regarding this humble recipe include the following:

  • Vegan (no eggs, no dairy)
  • Grain-free
  • Gluten-free
  • Oil-free
  • Nut-free
  • Seed-free
  • High in protein
  • High in fiber
  • Low calorie
  • Easy to make
  • Frugal
  • Perfect for portable lunches (or breakfast!)

Ingredients for Vegan Lentil Frittata Bars

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.

the ingredients for Frittata Bars , all in glass bowls

The ingredients needed to make these bars:

For the batter:

For the filling:

  • Cooked, drained lentils (canned or homemade)
  • Shredded zucchini
  • Shredded carrot
  • Chopped red bell pepper

If you do not want to make lentils from scratch, look for canned lentils in the same section of the store as canned beans. They are becoming much more available in the U.S. than in the past.

The herbs and garlic in the batter, as well as the vegetables in the filling, can be altered to suit your tastes, or to accommodate what you have on hand.

Step by Step Instructions

Note that the complete directions are also in the recipe card below.

Step One: Preheat Oven and Prepare Pan

Preheat the oven to 350F (180C). Generously spray an 8-inch (20 cm) square pan with nonstick cooking spray.

Step Two: Whisk the Frittata Batter

In a large bowl, whisk the water, chickpea flour, dried herbs, garlic powder and salt & pepper until blended and smooth. Use the whisk to break up any small lumps in the chickpea flour.

overhead shot of a glass bowl on a marble surface, filled with chickpea flour batter

Step Three: Add the Filling

Add the cooked drained lentils, zucchini, carrot and red bell pepper to the bowl with the chickpea batter.

bowl filled with the batter and fillings for vegan lentil frittata bars

Stir until combined.

bowl filled with the batter and fillings for vegan lentil frittata bars

Step Four: Pour Batter into Prepared Pan

Pour the frittata bater mixture into the prepared pan, smoothing the top. That is it for the prep-work!

white square casserole dish filled with bowl filled with the batter and fillings for vegan lentil frittata bars

Step Five: Bake

Bake the bars in the preheated oven for 42 to 47 minutes until set and golden brown. Transfer the pan to a cooling rack and cool completely.

baked lentil bars on a cooling rack

If making the bars ahead of time (for future eating), place the cooled pan of frittata in the refrigerator and chill until cold. It will be easier to remove the frittata and cut into bars when cold.

Step Six: Cut into Bars

Run a butter knife around the edge of the pan and then cut the frittata into bars, squares, or larger dinner size portions. It can be served cold, or you can rewarm if you prefer.

lentil frittata bar on a white plate

Option: Cut Into Snack Size Bites

Cut the bars into smaller cubes for great savory, protein-packed snack bites!

bite size lentil frittata on a white plate

FAQ & Tips

I Do Not Have an 8-Inch Square Pan. What Can I Use Instead?

You can use a 9-inch (22.5 cm) square pan. Bake the frittata for about 5 to 7 minutes less time. You can also use a round 9-inch (22.5 cm) cake pan. Baking time will be about the same as for an 8-inch pan.

How Far in Advance Can the Frittata Be Made?

You can make the tofu up to 5 days ahead. Leave it in the original dish, or cut into bars or bites, and store in an airtight container in the refrigerator until ready to use.

How Should I Store the Vegan Lentil Frittata Bars?

As mentioned above, simply leave the prepared frittata in the baking dish, or cut and store in an airtight continuer, in the refrigerator for up to 5 days or the freezer for up to 3 months.

What Variety of Lentils Should I Use?

You can use any variety of lentil in this recipe. Use what you have, or what you prefer!

Tip for Easy Removal

If you like, line the baking pan with parchment paper (leaving an overlap on the sides) in addition to spraying with nonstick cooking spray. It will make removing the bars even easier.

I hope that you enjoy these! Happy baking!

close up of a bite of vegan lentil frittata bars
Yield: 12 bars

Vegan Lentil Frittata Bars {oil-free, gluten-free}

lentil frittata bar on a white plate

Easy vegan lentil frittata bars that are oil-free, gluten-free, high in protein & made with a simple chickpea flour batter. They are perfect for mealss on the go or as high-protein snacks.

Prep Time 10 minutes
Cook Time 45 minutes
Total Time 55 minutes

Ingredients

  • 1 cup (120 g) chickpea flour
  • 1 and 1/2 cups (355 mL) water
  • 1 teaspoon garlic powder
  • 1 teaspoon dried Italian herbs
  • 1/2 teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 and 1/2 cups (300 g) cooked, drained lentils (see note)
  • 1 small zucchini, grated
  • 1 medium carrot, peeled and grated
  • 1/2 of a medium red bell pepper, seeded and chopped

Instructions

  1. Preheat the oven to 350F (180C). Generously spray an 8-inch (20 cm) baking pan with nonstick cooking spray.
  2. In a large bowl, whisk the chickpea flour, water, garlic powder, dried herbs, salt and pepper until blended and smooth.
  3. Add the lentils, zucchini, carrot, and bell pepper, stirring until combined. Pour into the prepared pan, smoothing the top.
  4. Bake in the preheated oven for 42 to 47 minutes until golden brown and set. Cool completely on a cooling rack. If making in advance, chill until cold (it is easier to cut into perfect bars when chilled0.
  5. Run a knife around the edge of the pan and cut the frittata into 12 bars or squares. Serve cold or rewar, as desired.

Notes

Storage: Store in an airtight container in the refrigerator for 5 days or the freezer for up to 3 months.

Lentil Options: Use any variety of lentils you like. You can cook your own lentils (follow directions on package; it will take about 1/2 cup dried lentils to yield 1 and 1/2 cups cooked lentils). Alternatively, look for canned lentils where canned beans are shelved or steamed lentils (sometimes in produce department).

Vegetables: Feel free to vary the types of vegetables according to what you have on hand. In general, use about 2 cups of vegetables.

Nutrition Information

Yield

12

Serving Size

1

Amount Per Serving Calories 67Total Fat 1gSaturated Fat 0gTrans Fat 0gUnsaturated Fat 0gCholesterol 0mgSodium 100mgCarbohydrates 11gFiber 3gSugar 2gProtein 5g

The nutritional information is provided as a courtesy and is an estimate only. This information comes from online calculators. Although powerhungry.com attempts to provide accurate nutritional information, these figures are only estimates. Varying factors such as product types or brands and optional ingredients can change the nutritional information in any given recipe.

Did you make this recipe?

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Krishna

Wednesday 8th of January 2014

Hi Camilla, These are veery good. Thank you.

Camilla

Wednesday 22nd of January 2014

I am so glad that you like the, Krishna!

Susan

Thursday 10th of May 2012

This came out great. I used leftover roasted vegetables (butternut squash, peppers, chard) and it was divine.

Martha@ Simple Nourished Living

Tuesday 8th of May 2012

Love dishes like this that I can make ahead and then warm up during the week. Since I loved your lemony lentil quinoa salad, I'm sure this will be another winner.

Aleena

Tuesday 8th of May 2012

Antioxidant Foods

Anonymous

Monday 7th of May 2012

I made these this weekend--loved them! And had one this morning--rewarmed slightly as you directed and it was awesome! Katie C.

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