Egg-Free Mini Frittatas for Brunch or Easy Breakfasts
Frittatas are perfectly suited for weekends, brunch and guests, so that’s exactly what I whipped up today.
These are not Martha Stewart’s frittatas, although I think she would be pleased to eat one (or two, or three). They are packed with fresh vegetables and herbs (all of which you can customize to your liking), but a chickpea flour batter takes the place of eggs and nutritional yeast adds the umami cheesi-ness instead of cheese.
Chickpea flour is already a great source of plant-based protein, as is nutritional yeast, which makes these an especially great option for plant protein-rich snacking, as well as relaxed, weekend noshing.
How to Make Muffin Tin Chickpea Flour Vegetable Frittatas
To keep the preparation extra-simple (no one wants complicated on a weekend morning), I threw all of the chopped vegetables into one skillet with a bit of olive oil. With a few minutes of cooking and stirring, they are softened enough to be added to the chickpea batter.
As for the batter? Chickpea flour, salt, a bit of olive oil, water and fresh herbs (I used parsley), whisked to blend. It’s a cinch. Add the warm vegetables straight into the batter, divide among muffin cups, and bake.
Here’s another winning point for these frittatas: just about everyone can eat them, since they are egg-free, nut-free, dairy-free, and grain-free.
They are so delicious, and versatile, too. I love recipes that I can change again and again according to what’s in the refrigerator, what looked good at the market, or what was on sale. This is just such a recipe.
Even food snobs will be charmed. Explain that chickpea flour is a traditional ingredient in Provence and Southern Italy, as well as throughout Southeast Asia. They are eating something special.
But the proof of the pudding is in the eating. I have no doubts that these will prove a major success at your house, too. Now excuse me while I go eat a few of these and drink excessive amounts of coffee while visiting with my guests. Here’s to weekend eats!
More Vegan & Grain-Free Chickpea Flour Egg Dishes:
- 3-Ingredient Chickpea Flour Frittata
- Sweet Potato Kale Chickpea Flour Frittata
- Chickpea Flour Tortilla Espanola Muffins
- Chickpea Flour Pasta Broccoli Frittatas (high protein)
- Vegan Hash Brown Omelet Muffins
- Tex-Mex Black Bean Frittatas (high protein)
- Vegan Quinoa Omelet Muffins
Scrumptious chickpea flour vegetable frittatas, made with chickpea flour in place of eggs! They are vegan, grain-free, & only 77 calories each.
- 1 cup (120 g) chickpea flour
- 2 tablespoons (18 g) nutritional yeast
- 1 teaspoon baking powder
- 1/4 teaspoon fine sea salt
- 1 and 1/2 cups (375 mL) water
- 1/2 cup chopped fresh parsely, basil or cilantro
- 1 tablespoon olive oil
- 1 and 1/4 cups chopped broccoli
- 1 cup chopped mushrooms
- 1 medium carrot, peeled and finely shredded
- 2/3 cup chopped tomato (about 1 medium)
- 1/4 cup chopped green onions (about 2 small)
- Preheat oven to 375F. Grease or spray 8 cups of a standard muffin tin.
- In a large bowl, whisk together the chickpea flour, nutritional yeast, baking powder and salt. Slowly whisk in water until blended and smooth. Whisk in the parsley. Let stand while preparing vegetables.
- Heat the olive oil in a large skillet set over medium-high heat. Add all of the vegetables. Cook and stir for 4 to 5 minutes until softened. Remove from heat and stir into the chickpea batter (no need to cool vegetables).
- Divide batter evenly between prepared cups (they will be almost completely full to the top).
- Bake in preheated oven for 25 to 30 minutes until set at center and slightly browned on top. Cool in tin on cooling rack for at least 10 minutes. Run a knife around edge of each cup and remove pucks. Serve warm, room temperature or chilled.
Storage: Store in an airtight container in the refrigerator for up to 3 days or in the freezer for up to 2 months. These will keep at room temperature throughout the day if you are packing them for lunch, a hike or a picnic.
- Category: Lunch
- Method: Baking
- Cuisine: American
- Serving Size: 1 frittata
- Calories: 77
- Sugar: g
- Sodium: 219 mg
- Fat: 2.6 g
- Saturated Fat: 0.4 g
- Carbohydrates: 9.3 g
- Fiber: 2.1 g
- Protein: 2.6 g
- Cholesterol: 0 mg
Keywords: muffin tin, vegan frittata, chickpea flour frittata, chickpea flour eggs, vegan frittata, egg-free, dairy-free, gluten-free, grain-free