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.
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.
This hearty, wholesome recipe is:
- Vegan (egg-free, dairy-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:
- Chickpea flour
- Sweet potatoes
- Spices (I used smoked paprika and garlic powder)
- Neutral oil (e.g., olive oil, avocado oil, safflower oil)
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
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
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
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!
Happy eats, everyone!
More Vegan & Grain-Free Chickpea Flour Egg Dishes:
- 3-Ingredient Chickpea Flour Frittata
- Vegan Hash Brown Omelet Muffins
- Tortilla Espanola Muffins (made with Chickpea Flour)
- Vegan Pasta Broccoli Frittatas (high protein)
- Chickpea Flour Vegetable Frittatas
- Tex-Mex Black Bean Frittatas (high protein)
- Vegan Quinoa Omelet Muffins