Vegan Lentil Frittata Bars (Oil-free, GF)

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 (6 grams per bar) and a cinch to make (with a chickpea flour batter in lieu of eggs), the recipe is also gluten-free and oil-free.

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.

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 (6 grams per bar)
• High in fiber (3 grams per bar)
• Low calorie
• Easy to make
• Frugal
• Perfect for portable lunches (or breakfast!)

Ingredients

The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (weights) for preferred measurement option.

The ingredients needed to make these bars:

For the batter:

• Chickpea flour
• Water
• Garlic powder, dried herbs, salt & pepper

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.

Step Three: Add the Filling

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

Stir until combined.

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!

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.

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.

Option: Cut Into Snack Size Bites

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

Storage

Store in an airtight continuer, in the refrigerator for up to 5 days or the freezer for up to 3 months.

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 Bars 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.
• What Variety of Lentils Should I Use? You can use any variety of lentils (.g., red lentils, brown lentils, green lentils, black lentils) in this recipe. Use what you have, or what you prefer!
• Can I Use Canned Lentils? Yes! Use one 15 ounce can of lentils, Drain and rinse before using.

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!

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