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Sweet Potato Kale Chickpea Flour Frittata {vegan, soy-free}

Welcome autumn with this delicious, beautiful and easy sweet potato kale chickpea flour frittata . It is vegan, soy-free, and oh so healthy! Only 152 calories per slice, too.

slice of sweet potato kale chickpea flour frittata on a white plate

A Healthy, Vegan, Make-Ahead Lunch Option

Am I the only one who finds lunch a challenge? I am good with breakfast, possibly because I am still half awake, so, as long as coffee is brewed, my creativity flows and I am easily satisfied. Dinner, too, is in reasonable shape, too, especially since I have input from the peanut gallery (thanks, Nick & Kevin) to guide my choices.

But lunch? Oy vey. 

More often than not, I resort to a second breakfast, a handful of snacks, or I forget about it altogether (not recommended; crazed hunger and grumpiness arrive by about 4 pm).

But I’m learning, and I’m finding what works best is to make a few items at the beginning of the week that I can grab and eat with little, or zero, additional assembly or prep.

A perfect example? This incredibly delicious, nutritious, easy-to-make frittata.

Sweet potato and kale chickpea flour frittata, fresh out of the oven

Recipe Benefits

This hearty, wholesome recipe is:

  • Vegan (egg-free, dairy-free)
  • Grain-free
  • Gluten-free
  • Quick and easy to make
  • High in fiber (3.4 grams per serving)
  • Low in calories (152 per hearty serving)
  • Delicious hot, warm, or chilled

Ingredients for the Recipe

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

I am back to one of my favorite ingredients–chickpea flour–with this recipe. Chickpea flour is something of a miracle ingredient in that, in addition to being an excellent gluten-free and grain-free substitute in all kinds of baked goods, it also works in lieu of eggs in quiches, scramble, and baked egg dishes such as this frittata.

Here is a complete list of what you will need:

You will also need some water and salt. The salt is always optional or adjustable according to your needs and preferences.

How to Make the Sweet Potato Kale Frittata

Step 1: Preheat the Oven

Preheat the oven to 375F (190C). You want the oven hot and ready to go after prepping.

Step Two: Whisk the Chickpea Flour Batter

In a medium bowl, whisk together the water, chickpea flour, paprika, salt, garlic powder, and 2 tablespoons of the olive oil.

Let the batter stand while preparing the filling. This gives the chickpea flour a better chance to hydrate (absorb theater), which in turn leads to a creamier frittata.

Step Three: Prepare the Filling

filling ingredients for sweet potato kale frittata in a cast iron skilet

In a 9-inch cast iron skillet. heat the remaining 1 tablespoon of the oil over medium-high heat.

Add the sweet potato and onion. Cook and stir for 8 to 10 minutes until the vegetables are softened. Reduce the heat to medium and add the kale. Cook and stir for 2 to 3 minutes until the kale is wilted.

Step Four: Add Batter to Skillet

Remove the skillet from heat and pour in the chickpea flour batter. Easy, right?

Step Five: Bake the Frittata

Bake the frittata in the preheated oven for 45 to 50 minutes until set at the center and the edges are beginning to brown.

Step Six: Cool

Transfer the frittata to a wire rack and cool at least 30 minutes before cutting and serving. Serve warm. room temperature or chilled

Sweet potato and kale chickpea flour frittata slice on a white plate

Oh my heaven it is so delicious. I’ve worked and worked on the proportions of chickpea flour, water and oil for this frittata to create an incredibly creamy result that still sets up perfectly.

The frittata is equally delicious warm, room temperature or cold, packs well, and tastes as good on day 1 as it does on days 2, 3 and 4 and 5.

And, good heavens, talk about a nutritious lunch: a hefty wedge has a mere 152 calories, but packs a wallop of vitamin A (almost 200% of your daily needs), a generous portion of vitamin C (50% of your daily needs), plus high fiber, plant protein, and long-lasting carbohydrates.

Can I Use Different Vegetables in the Frittata?

Yes! Almost any combination of vegetable options will work in this go-to frittata. Zucchini, tomatoes, leeks, spinach, bell peppers, you name it. But to get the creativity wheel in motion, give this sweet potato and kale combination a go.

Can I Use Different Herbs or Spices?

I added smoked paprika and garlic powder, too, to take the dish in a Spanish direction. In a word, yum. Rosemary, thyme, ground cumin or any number of herbs or spices would also be delicious.

Lunch, you may become the favorite meal of the day after all!

Happy eats, everyone!

sweet potato and kale chickpea flour frittata slice

Happy eats, everyone!

More Vegan & Grain-Free Chickpea Flour Egg Dishes:

  1. 3-Ingredient Chickpea Flour Frittata
  2. Vegan Hash Brown Omelet Muffins
  3. Tortilla Espanola Muffins (made with Chickpea Flour)
  4. Vegan Pasta Broccoli Frittatas (high protein)
  5. Chickpea Flour Vegetable Frittatas
  6. Tex-Mex Black Bean Frittatas (high protein)
  7. Vegan Quinoa Omelet Muffins
Yield: 8

Sweet Potato & Kale Chickpea Flour Frittata {vegan, soy-free}

slice of sweet potato kale chickpea flour frittata on a white plate

Welcome autumn with this delicious, beautiful and easy sweet potato & kale chickpea flour frittata . It is vegan, soy-free, and oh so healthy! Only 152 calories per slice, too.

Prep Time 15 minutes
Cook Time 1 hour
Total Time 1 hour 15 minutes

Ingredients

  • 2 and 1/2 cups water
  • 1 and 1/4 cups (150 g) chickpea flour
  • 1 teaspoon smoked paprika
  • 1 teaspoon fine sea salt
  • 3/4 teaspoon garlic powder
  • 3 tablespoons (45 mL) olive oil, divided
  • 2 and 1/2 cups peeled, chopped small (or grated) sweet potato
  • 1 medium onion, chopped
  • 4 cups chopped kale

Instructions

  1. Preheat oven to 375F (190C).
  2. In a medium bowl, whisk together the water, chickpea flour, paprika, salt, garlic powder, and 2 tablespoons of the olive oil. Let stand while preparing filling.
  3. In a 9-inch cast iron skillet. heat the remaining 1 tablespoon of the oil over medium -high heat. Add the sweet potato and onion. Cook and stir for 8 to 10 minutes until vegetables are softened. Reduce het to medium and add the kale; cook and stir for 2 -3 minutes until kale is wilted.
  4. Remove skillet from heat and pour in the chickpea flour batter.
  5. Bake in the preheated oven for 45 to 50 minutes until set at the center and edges are beginning to brown. Transfer to a wire rack and cool at least 30 minutes before cutting and serving. Serve warm. room temperature or chilled

Notes

Storage: Store the completely cooled frittata in an airtight container in the refrigerator for 1 week or freezer for up to 3 months.

Nutrition Information

Yield

8

Serving Size

1/8 wedge

Amount Per Serving Calories 152Total Fat 6.4gSaturated Fat 0.9gCholesterol 0mgSodium 238mgCarbohydrates 19.9gFiber 3.4gSugar 3.8gProtein 4.8g

Did you make this recipe?

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Jayne

Friday 27th of August 2021

Please tell me what the other two spoons of olive oil are for i this recip

Sandra Lasenby

Sunday 24th of January 2021

Hello, what if you don't have a cast iron skillet?

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