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Delicious and versatile chickpea flour mini quiches! They are naturally vegan, gluten-free, grain-free, and 100% delicious. Change the flavors any which way you like based on what you have on hand.
Table of Contents
- Portable Vegan Breakfast Quiches
- Benefits of Chickpea Flour Mini Quiches
- Ingredients
- What is Chickpea Flour?
- How Make Chickpea Flour Mini Quiches
- Step One: Preheat the Oven and Prepare Pan
- Step Two: Whisk the Batter
- Step Three: Add Vegetables
- Step Four: Divide the Batter
- Step Five: Bake
- Step Six: Cool the Quiches
- Related Recipes
- Chickpea Flour Mini Quiches {Vegan, GF Recipe
Portable Vegan Breakfast Quiches
Today is the last day of my month of portable power food (I’ll do a round-up of all of the recipes in a separate post), all of which I designed for staying on track through January in particular, but all year round, too.
I’ve written only one savory option so far (Paleo Almond Flour Mushroom Muffins), so I am squeezing in one more on for this final post of the series. As good as the other recipes are, I have saved the best for last. It is extraordinary. Rock-your-world-worthy. A year from now, you will have made the recipe more times than you can count.
I’m talking about my Mini Chickpea Flour Quiches.
Benefits of Chickpea Flour Mini Quiches
Here is a brief list of their attributes:
- Vegan (egg-free and dairy-free)
- Gluten-free
- Grain-free
- Easy to make
- Portable
- Frugal
- Endlessly versatile flavor combinations
- Filling and satisfying
- Low in calories
- High in protein (8 grams per quiche)
- High in fiber (7.2 grams for the basic batter–even more once you add vegetables)
Most importantly, they are incredibly DELICIOUS! Creamy and custardy like traditional quiche, plus the outside edges are slightly crisp like a traditional crust.
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 essential batter for the quiches has a short list of ingredients:
- Chickpea flour
- Olive oil
- Water
- Salt & pepper
To this basic batter, you add the vegetables (cooked, or finely shredded raw ingredients), herbs (dried or fresh) and spices of your choice.
The options are endless. I find this recipe is a great way to use up leftover vegetables, in particular.
What is Chickpea Flour?
Chickpea flour is simply finely ground dried chickpeas. It is the magic ingredient that makes these egg-free quiches possible.
Chickpea flour goes by many names, including garbanzo bean flour, besan, cici flour and gram flour, and is used in cuisines all over the world, including India, Pakistan, Myanmar (Burma), France, Spain, Italy, Morocco, and throughout the Middle East.
Naturally gluten-free and grain-free, chickpea flour can be used in many ways similar to wheat flour, but also in extraordinary ways to make creamy and crispy savory and sweet dishes.
It is a very inexpensive gluten-free flour. You can find it in the health food section of most grocery stores, at natural food stores (including the bulk food section) , and in many Southeast Asian and Middle Eastern markets.
How Make Chickpea Flour Mini Quiches
Step One: Preheat the Oven and Prepare Pan
Preheat the oven to 400F. Grease or spray (with nonstick cooking spray) the cups of a standard size muffin tin.
Step Two: Whisk the Batter
In a mixing bowl, whisk the chickpea flour, water, olive oil, salt & pepper, and any herbs and spices you like until smooth. You could also make this batter in a blender or a food processor.
Step Three: Add Vegetables
Add the vegetables of your choice to the batter. I prefer using cooked vegetables, but you can use raw vegetables too, so long as they are finely shredded.
Step Four: Divide the Batter
Even divide the batter between the prepare muffin cups. A ladle or large muffin scooper make this job a breeze.
Step Five: Bake
Bake in the preheated oven for 14 to 17 minutes until browned, slightly puffed, and a toothpick inserted near the center comes out with only a few moist crumbs attached.
Do not bake the quiches until they are dry (or else they will be more like muffins). The interiors should still be somewhat moist. The quiches will continue to cook in the hot pan.
Step Six: Cool the Quiches
Transfer the pan to a wire rack and cool for 15 minutes. Run a knife around the edge of each cup and carefully remove the quiches from the muffin tin. Serve warm or let them cool completely before serving.
The resulting quiches are great travelers for breakfast, lunch or snacks on the go, plus they keep well in the refrigerator for up to a week or the freezer for several months.
Related Recipes
Chickpea Flour Mini Quiches {Vegan, GF
Ingredients
Essential Batter:
- 3 tablespoons 45 mL olive oil
- 2 and 1/2 cups, 300 grams chickpea flour
- 3 cups 710 mL water
- 1 teaspoon salt, more or less to taste
- 1/2 teaspoon freshly ground black pepper, or hot sauce of choice
- Filling:
- 1 to 1 and 1/2 cups chopped lightly cooked vegetables OR finely chopped /shredded raw vegetables
- Optional: 1 to 2 cloves garlic, minced (optional, but really good)
- Herbs, fresh or dried and spices of choice
Instructions
- Preheat the oven to 400°F (200°C).. Grease or spray (with nonstick cooking spray) the cups of a 12-count standard muffin tin.
- In a large bowl, whisk the flour, water, 3 tablespoons oil, salt and pepper until blended and smooth. Stir in the vegetables (I used 2/3 cup chopped roasted peppers and 3/4 cup steamed kale in the photos) and garlic.
- Divide the batter evenly among the prepared cups.
- Bake in the preheated oven for 14 to 17 minutes until browned, slightly puffed, and a toothpick inserted near the center comes out with only a few moist crumbs attached.
- Transfer the pan to a wire rack and cool for 15 minutes (the quiches will continue to cook in the hot pan). Run a knife around the edge of each cup and carefully remove the quiches from the muffin tin. Serve warm or let them cool completely before serving.
Wow! These mini-quiches are fantastic! I freeze them and microwave them as needed. You are so creative! If I’d only discovered this one recipe, your whole website would be worth it. But I keep making more of your great recipes!!! Thank you!
Welcome, Sheri! I am so glad the quiches are a hit ☺️
Thank you for all of the great chickpea flour recipes, including this one! These are so easy to vary with fresh or leftover veg, herbs, greens, whatever I’ve got on hand. Incredible!
Hello! I made this recipe today after finding it linked in an old reddit post. I am new to cooking with chickpea flour, and this recipe my second attempt. What is the texture of these quiches supposed to be like? I can’t tell if they are under done or if this is just how chickpea flour works. I was afraid they weren’t done at 15 minutes, so left them in for 20. The tops were dry, bottoms were lightly golden, and the centers were set but soft.
You got it spot on, Lindsey! They should be somewhat creamy and smooth at the center. If you keep baking, they will become more dry, like a bread. Enjoy!
These are so very tasty! I just took a batch out of the oven , they are a keeper for us , we both like them! I kept it simple with the veggies part this time , I only did a little orange bell pepper , onion , and garlic … I can’t wait to try some of the suggestions in the comments as well! Thanks so much for sharing this recipe! 🙂
Wonderful, Marlene! So glad you enjoyed them 🙂
I’ve used a variation of this recipe (adding cheese and different vegetables /seasonings) for the last couple of years and it is fantastic! Besan is such a versatile flour and this recipe is perfect
A million thanks for stopping by to let me know, Sam! I am so happy this works so well for you, I love these little quiches, too 🙂
Hi! If I wanted to add an egg flavor, would you recommend divvying up the 2 tsp of salt to 1 tsp black salt and 1 tsp sea salt? Thanks!
That sounds great, MJ!
Can you use almond flour instead of chickpea flour?
Hi Peter! Not for this particular recipe, but I do have quite a few almond flour muffin tin recipes (see my 3 ingredient almond flour bread, for example) to which you could add vegetables and flavorings 😊
Hi Camilla, turned out really really well but need to check muffin pan size – Did you use 7 x 3 cm cups or larger?
9 x 5 cm?
Thank you so! 🙂
Hi Anne,
So glad to hear they turned out well! As for muffin pan size: I used a standard size muffin tin (Here in the States) I believe the size of the cups is 2.75 inches diameter across the top of the cup (7 cm) and the depth is 1.4 inches (about 3.5 cm)
These were absolutely wonderful! I made a simple gf crust for each one using gf flour, vegan butter, salt and flax egg. Delicious! I will definitely keep this recipe on hand for future use.
Oh, that sounds sooo good, Camie; I am a big fan of crust 🙂 I am going to have to give your crust version a go!
I made these without oil, and baked them in ungreased silicone muffin cups at 450f for 45 minutes. My boyfriend and I love them, and I’ll be keeping this recipe for use often! Let me know if you want to see a photo!
Wow, sounds great, Lisa! I would love to see a photo!!! 🙂
What did you use instead of oil please?
Hi Petra,
These work best with the oil, because they are meant to be creamy. You could replace the oil with more water, but I suggest some pumpkin purée, or perhaps replace some of all of the water with some nondairy milk with sone fat in it.
Help! I have made these a few times and love them, but they always stick and are very hard to get out of the muffin tin. I usually end up breaking a few in the process, and have scratched up my tin a little trying to get them out. I spray liberally with olive oil before putting the batter in. Should I be using a different kind of oil? Is my oven maybe too hot? Is my muffin tin bad? Any advice would be very appreciated.
Hi Gabs! Oh shoot, that is so frstrating, so sorry! I have been there, and your post (along with some emails I have received about other muffin tin recipes) is pushing me to write a “muffin tins matter” post. For really high temps, a heavy muffin tin makes all of the difference. You don’t have to spend a lot, either; I have been able to buy some excellent ones (plural, since I use muffin tins so much :)) at discount stores such as Tuesday Morning (my favorite place for lower cost higher quality cookware–generally can get a great heavy duty muffin tin for 6 to 8 dollars), Ross, TJ Maxx, etc). Silicone lines are also great–no worries about sticking or overbrowning! Hope this helps!
Hello,
I left a comment but it seems to have disappeared, apologies if it ends up being a double post.
I followed the above directions step by step (I am quite new to cooking), and while the outside was golden crispy, the inside was still gooey/uncooked/batter-like.
I am using a cast iron muffin pan,… could this be the reason?
The oven is brand new, and I am confident the 500F setting is accurate,
Lastly, most oils cannot be heated more than 350F. What oil can I use to coat the muffin pan that can withstand 500F?
Thanks in advance, Nick
HI Nick!
Hmm, I am not sure about why the centers was still uncooked, but yes, the cast iron could be answer. I have never made these in a cast iron muffin tin. You can keep cooking them until the centers are just set.
Any neutral oil with a relatively high smoke point is fine. The oil will not be heating up and staying at 500F; the pan will need to get hot, the batter has to warm up, etc (i.e., oil not going to 500F). As for which oil, this is a great 101 primer from serious eats (one of the best websites for all cooks, new to experienced! ) You will love it: All the best, Nick! (my son is a Nick, too :))
Thank you 🙂
Mmm this came out great. I love that it’s so easy to throw together and very versatile. I just threw in a whole bunch of fresh spinach and nothing else, maybe half a 6 oz box or so, because that was all I had. Next time I’d like to try this with a harder vegetable like asparagus, portabello mushrooms, and/or butternut squash pieces. I don’t usually keep fresh garlic around so I just used 1/2 tsp garlic powder and sprinkled in some dried parsley, and was so impressed with both the texture and flavor.
I baked it in a 9″ pie pan and just cut it up into 4 really big pieces like you can with a normal quiche, which I always loved the concept of but never liked the eggy flavor. No annoying crust-making here either: it automatically browns and crisps on the bottom and sides! I’m freezing one quarter then having the other two leftovers for breakfast with some Thai pepper sauce, and lunch or dinner will be with the last of my yellow pea soup.
This is gonna be a keeper to say the least 🙂
Wow! Rachel, you have inspired me! Thank you so so much for posting. I need to make this in a 9-inch pie pan soon; cold quiche always reminds me of summer picnics. 🙂
What a great recipe! I had to share it on my Facebook! ☺️
Thank you so much, Susie! 🙂
Also, I wanted to substitute the EVO with ghee. I’m assuming that will change the consistency because of how dense the fat is?
It should only have a minimal or no effect on the density.
I am thrilled to throw this together for my 10 month old! However, does anyone know how well they freeze??
Hi Lauren! They freeze very well. I have frozen them for up to 2 months and they were still super-yummy when thawed and gently reheated (although I like them cold and room temp, too) . They work well as minis, too, which might work especially well for your little one.
Is it ok to use sprouted garbanzo bean flour?
Hi Jill,
Absolutely! You can use the sprouted flour in any chickpea flour recipe. The flavor is great! 🙂
They turned out awesome! I sauteed potatoes, assorted peppers, onion, carrot, celery, sun dried tomatoes, and black beans they I filled each muffin cup with sauteed mixture. I then poured in flour mixture. I also used black pepper, basil, turmeric, garlic and topped with some shredded cheese 🙂 So happy right now!!!!
Yay! Your variation sounds so delicious, Jill 🙂
Just wondering about the calorie count on these. 100 grams of chickpea flour has 387 calories; 1 tbsp of olive oil is 120. So I get a total of 1521 calories for the whole recipe which comes to 127 calories apiece, not 182? They’re really easy and totally delish!
I will double check, thanks so much, Melissa!
Is the batter suppose to be a liquid consistency because mine is.
Hi CHristine–yes. It should be like a thinnish crepe batter 🙂
Looking for low carb pastry recipes I came across this. Was intrigued but didn’t trust that they wouldn’t rise, so added a teaspoon of ground chia seeds. I needn’t have bothered! They puffed up beautifully, I spite of the fact that I halved the ingredients for the batter part. Just as well, as I would have had too much for my little silicon cups. I cooked mine in the toaster oven on 240C (as hot as it will get) for 20 mins and they were perfect. Mine contained onion flakes, and mushrooms, carrot and asparagus pre chopped in the food processor. I then took that mixture out and made the batter in the fp, and returned the veggies for an extra whiz. It came out very tasty with some grated Parmesan and caraway seeds too. I can see this will become a staple in this house and will be sharing on the 8 week blood sugar diet forum too!
So glad you gave these a try, Virginia! Thank you thank you for sharing the recipe with others!
Hi. Just tried this as a large quiche as my youngest is allergic to eggs. I added chopped cooked sausage and bacon and mixed peppers. We found it a bit stodgy. Any ideas how we could make it lighter. Thanks x
Mine came out a tad on the dry side. I added sauted broccoli, onion and garlic and a pinch of nutritional yeast. I think my oven runs hotter than other onions, that’s probably why. They are still delicious! Next time I’ll turn the oven lower.
Hi Jenny,
I’m so sorry they came out dry! It is easily remedied next time. Many ovens run hot (esp at high temps), so (1) decrease oven temp a bit (perhaps 475F) and or decrease the cooking time. IT can vary from oven to oven. You want them just set , otherwise they can overcook (and turn into biscuits–been there) 🙂
Hi Camilla,
These are brilliant! When cooking a full-size quiche, is it still necessary to open the oven after 12 minutes to release steam? Thank you for your creativity – what a wonderful alternative to eggs!
Hi Shawna–yes, still crack around oven around 10-15 minutes. 🙂
I’ve been looking for an easy vegan quiche!! I can’t believe how simple the recipe is, and how delicious these are!!
I added in red onion, mushroom, sun dried tomato, kale and olives, for a Mediterranean version.
Thank you so much for this recipe!!!
Yay! So happy you dig them, Anna! Chickpea flour is pretty great stuff 🙂
I wanted to mix this the night before to speed up my prep time the next morning for Easter morning. Would it turn out the same if I prepped it the night before, put it in the refrigerator, and then baked it the next morning?
Yes! The results are even better if the batter rests for several hours 🙂
I have made this recipe adding different ingredients each time (Brockley Cauliflower roasted with oil salt and herbs, onions, courgettes – some peppers, and put it all into the mix) Amazing and quick – we go through it quick too !!!! thank you for sharing <3
You are so welcome, Mandy!
I made these with spinach and roasted red peppers. They not only taste delicious but also make me feel full in a good way. I will make these on a regular basis and thank you for the recipe.
Yippee! So glad to hear, Sandy! 🙂
I just have one word to say… AWSOME!
these are so great ! we tried it this morning , i was a little scared because on the smell they had before they were cooked, but they ended up tasting so great!
Thanks for sharing this with us
Yay!!!!!!!!
Can’t wait to try these, but just checking – oven at 500 for real? Hardly ever need an oven that hot so I want to make sure it’s not a mistake! Thanks!
Hi Jenny! Yes, 500F is correct, but watch carefully, esp if , as you mentione , you haven’t had your oven that high in awhile (a lot of ovens run hot, sometimes by a lot, esp at higher temperatures). Feel free to try them at 450 the first time if you are nervous 🙂 Enjoy!
I made these tonight and they are so good!
whoohoo, thanks Susan!!!
These were awesome. Get ready to have a lot of hits! I posted your link to a Facebook group!
Fantastic, thanks SO MUCH for sharing, Nora!!!
can this be made as a casserole instead of individual muffins? if so, do i need to change anything with the recipe?
Sure! Make in a 9 inch square pan or pie plate, reduce cooking time by about about 10 minutes (it will vary depending on the material of the pan, so start checking early 🙂
sorry I re-read the directions and missed an important step of bake for 12 min..opening door to release steam, close door and bake for 10-15….read to quickly and only baked for 15.
Phew! 🙂
I would seriously get YOUR oven checked. 500F for twenty minutes should turn ANYTHING that small into a little cup of charcoal. Good lord. That can not be right.
No, the 500F is correct, unless your oven runs exceedingly hot!
500 worked perfectly!!
My husband and I are trying to get back on track after the holidays, these are an ideal grab and go breakfast and so easy to make, thank you!
I am so glad you and your husband are enjoying them, Teresa! I love ot keep them in the refrigerator for snacks, too 🙂
Delish! I added Daiya mozzarella and some coconut bacon bits to satisfy the meatasauruses in the group. Success!!! Thanks so much! 🙂
Brilliant additions, Dana!!!
I can’t even! I can’t stop eating these. I just fried my ipad heating up the burner and dropped an expensive bottle of seseame oil but it doesn’t seem to matter because these are like eating unicorns (in a good way).
You are cracking me up, Heather!!! 🙂 🙂 🙂
I made these with Kale and Sun Dried tomatoes. They were delicious.
Wow, that sounds delicious, Debbie. Did you cook the kale or add it raw?
LOVE THIS! I went a step further and flaked cooked salmon and maple beans along with green onion, white onion, Parsley, Thyme, Turmeric, Basil, Coriander and Chili powder in the batter and was amazing! Family loved it. I used less water because I am used to making Socca Bread with Chickpea Flour so I know the texture I am going for. Great Recipe!
I’ve made this recipe twice now and it’s been delicious both times! I love how easy and versatile it is!! I’m packing some away as snacks for a hike tomorrow!!
I am so glad, Tracey! Perfect hiking food 🙂
Please, can I use a silicone muffin tin tray? Will the baking time change?
Hi Marselle,
A silicone muffin tray will work great. No need to adjust cooking times 🙂
Thank you 🙂
Hi
Thank you for this awesome recipe.I have already made it 3 times.But 2 tsps of salt was too much for me.I reduced it to 1/2 tsp and it came out perfect.And I used canola oil instead of olive oil.My husband liked it so much that he got me another muffin pan to make a bigger batch:-).What all should I keep in mind when doubling the recipe; like baking temperature,time etc?
Thank you.
Hi Peekaboo! Yay, so glad you like them! These double perfectly, no need to adjust baking times 🙂
Thankyou sooooooooooo much for sharing this recipe . I have just become vegan after being vego for some 25 years or so , and finding decent recipes that actually work and are cheap quick and easy , are almost impossible to find . This have worked out beautifully . I add some savoury / nutritional yeast to mine and they are awesome . Thanks again , Jenjen
You are sooooooo welcome in return, Jenny! 🙂
Hi, this recipe looks awesome. I just wanted to double check that the oven should be on 500F? Thanks!
yes, 500 🙂 Be careful if your oven runs hot (adjust down accordingly)
These are unbelievable (no frickin’ eggs!). Congratulations on this recipe!
You are so welcome, Bella! I agree, I am completely addicted to them !
Wow, I am so impressed with these! Thanks for the recipe! What a perfect meal and snack for my gluten- and dairy-free toddler. I made them with sauteed zucchini, onions and sun-dried tomatoes and they were delicious! I also added 1 portion of egg replacer, which made them very light on the inside, but perhaps the recipe doesn’t even need it. I’ll try them again without it to see. Thanks for this great idea!
You are so welcome, Diane!!!!
Love these!!!! So easy. This is definetly a new staple. Thanks for posting!
GReat to hear, Antonietta!!!
I know these are vegan, but I’m not so can you add cheese too these? Can you suggest how much?
Sure–perhaps a cup of shredded cheese or 1/4 cup to 1/3 cup grated Parmesan.
I got some chickpea flour at an Indian grocery store around the corner . It was only $1.89 for a 1.5 lb bag. Made these with some leftover cooked veg and spices. Really great. Thanks for the recipe–so good and very frugal, too.
I took the plunge and bought chickpea flour and made these. They are so good! My husband can not believe that they do not have eggs. These are perfect for lunches. I had one at about 4 before an afterwork run. Perfect!
These are AMAZING!!!!!!!!!!!!! Thanks for the great recipe, Camilla!
This is the best recipe ever. EVER! I have already made FOUR batches since you posted these. I am vegan but my boyfriend is not but we both are completely obsessed with these.
My son’s swim team thanks you. Made a triple batch and they inhaled them after practice. Brilliant recipe!
This is a lifesaver! My younger daughter cannot have eggs but she can have dairy so I made some plain ones with Parmesan cheese for the kiddos and added kale and sundried tomatoes for the grown-up ones. I think it took about 5 minutes flat to get two batches in the oven. A lifesaver!
Great! So happy to hear you and the family are enjoying these, Jennifer.