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3 ingredient chickpea flour frittata made with chickpea flour, cashews, & vegetables! It is oil-free, grain-free, gluten-free, versatile & easy.
Table of Contents
- Dinner Tonight: Use Chickpea Flour in Place of Eggs
- Ingredients for the Chickpea Flour Frittata
- Step By Step Instructions
- Step One: Preheat Oven & Prep Baking Pan
- Step Two: (Quick) Soak and Drain the Cashews
- Step Three: Gather Your Vegetables
- Step Four: Place the Vegetables in the Baking Dish
- Step Five: Blend the Batter
- Optional Turmeric for Egg Color
- Step Six: Pour the Batter over Vegetables
- Step Seven: Bake
- Cut. Eat. Enjoy. Repeat!
- How to Store Chickpea Flour Frittata
- Can I Use Something Other than Raw Cashews?
- More Vegan & Grain-Free Chickpea Flour Egg Dishes:
- Vegan Chickpea Flour Frittata (3-ingredients, oil-free} Recipe
Dinner Tonight: Use Chickpea Flour in Place of Eggs
How about something super-simple for supper tonight? The leftovers are perfect for breakfast–and lunch–tomorrow.
The dish is hearty, but not heavy, homey, yet fancy, and endlessly versatile, too.
It’s my 3-Ingredient Chickpea Flour Frittata.
Ingredients for the Chickpea Flour Frittata
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 for this vision of spring? Essentially, THREE:
- Chickpea flour
- Raw cashews (I have alternative options)
- Vegetables (chopped or shredded, raw or cooked, whatever you can rustle up)
You’ll need some tap water, too. Salt is adjustable/optional, according to your preferences. If you would like to add herbs and spices, have at it. Oh, the delicious options that await!
Let’s make this, shall we?
Step By Step Instructions
Note that the complete directions are also in the recipe card below.
Step One: Preheat Oven & Prep Baking Pan
Preheat the oven to 375F (190C). Spray a 9-inch (22.5 cm) pie pan or tart pan with nonstick cooking spray, or lightly oil with vegetable oil.
You can also use a similar sized square baking pan (e.g., 9-inch square), cast iron skillet, or casserole dish.
Step Two: (Quick) Soak and Drain the Cashews
Cashews add creaminess and fat to this frittata; no oil required! But they need to be soaked before blending into a batter, so do this first.
While the oven preheats, cover the raw cashews with boiling water. Let stand for 10 to 15 minutes until plump, and then drain.
Step Three: Gather Your Vegetables
Get ready to clear out your pantry, refrigerator and freezer! For this particular frittata, I used a combination of red bell pepper, asparagus, kale, onion, and Roma tomato, but the options are countless and you can use whatever you have available.
RAW VEGETABLES
No need to pre-cook, just chop, slice, shred or spiralize. For example, onions, bell peppers, tomatoes (small cherry or grape tomatoes can be added whole), asparagus, broccoli, leafy green (think kale, mustard greens, spinach), zucchini, and more.
Harder vegetables (e.g., broccoli, thick asparagus) should be chopped relatively small, and carrots should be shredded or spiralized. I do not recommend raw potatoes, sweet potatoes or eggplant.
COOKED VEGETABLES
Give your leftovers new life! Roasted, steamed, boiled, almost anything goes! Small cubes of roasted potatoes, sweet potatoes, butternut squash, or spicy roasted chickpeas are great for giving the frittata extra heft.
FROZEN OR CANNED VEGETABLES
Defrost and drain, then measure and add. Corn with some dried basil and red bell pepper? Yes, please. Or perhaps some artichoke hearts, spinach and dill? I know you can dream up some amazing combinations.
Step Four: Place the Vegetables in the Baking Dish
Add the vegetables to the prepared baking pan. Artisty is not required, but do distribute evenly.
Step Five: Blend the Batter
Measure or weigh the chickpea flour. If using cups to measure, lightly spoon the flour into the measuring cups to avoid packing the flour.
Place the chickpea flour, fresh water and the drained cashews in a blender.
If you are ok with salt, I recommend adding 1/2 teaspoon. You can add more or less according to your needs and preferences. Process on high speed until completely smooth.
Optional Turmeric for Egg Color
If you want the batter to have a brighter yellow color, add about 1/4 teaspoon ground turmeric. It is completely optional!
Step Six: Pour the Batter over Vegetables
Pour the batter over the vegetables in the baking dish. Once poured, give the pan a few taps on the countertop so that the batter is evenly distributed between the vegetables.
Step Seven: Bake
Bake the frittata in the preheated oven for 42 to 45 minutes or until the surface begins to crack and a toothpick inserted near the center comes out with only moist crumbs attached.
Note that the frittata will look dry when it first emerges from the oven. That’s as it should be. It will look moist and egg-y as it cools. If you like, you can brush the surface with a bit of water or spritz with cooking spray.
Let the frittata cool for at least 15 minutes. It can be served warm, cooled to room temperature, or chilled and eaten cold.
Cut. Eat. Enjoy. Repeat!
May this simple, flexible recipe bring you many delicious meals in the days, weeks and months ahead!
How to Store Chickpea Flour Frittata
Store the cooled frittata at room temperature for up to 1 hour. Loosely cover and refrigerate for up to 2 days.
Can I Use Something Other than Raw Cashews?
I have a hefty bag of raw cashews in my deep freezer. Most people do not, as my husband likes to remind me every time he has to sort through various bags of ingredients to get to the ice cream.
So, I have options! Here are several substitutions for the raw cashews:
- Other nuts or seeds: An equal amount (45 g) raw pecans, walnuts, macadamia nuts, Brazil nuts, almonds, pepitas, or hemp hearts, soaked and drained.
- Nut butter: 3 tablespoons almond butter or cashew butter (umm, no need to soak)
- Roasted nuts : An equal amount of roasted nuts (feel free to pick these out of trail mix, cans of mixed nuts, etc. :)), soaked and drained
- Oil + Additional Chickpea Flour: 2 and 1/2 tablespoons oil (e.g., olive) + 1 and 1/2 tablespoons chickpea flour
Happy Baking!
More Vegan & Grain-Free Chickpea Flour Egg Dishes:
- Vegan Hash Brown Omelet Muffins
- Sweet Potato Kale Chickpea Flour Frittata
- Tortilla Espanola Muffins
- Pasta Broccoli Frittatas (high protein)
- Chickpea Flour Vegetable Frittatas
- Tex-Mex Black Bean Frittatas (high protein)
- Vegan Quinoa Omelet Muffins
Vegan Chickpea Flour Frittata (3-ingredients, oil-free}
Ingredients
- 1/3 cup 45 g raw cashews (see notes for options)
- 1 and 1/4 cups, 150 g chickpea flour
- 3 to 4 cups chopped raw or cooked vegetables, see notes for details
- 1 and 1/2 cups, 375 mL water
- Optional/adjustable: 1/2 teaspoon fine sea salt
- Optional: 1/4 teaspoon ground turmeric, for color
Instructions
- Preheat oven to 375F (190C). Spray a 9-inch (22.5 cm) pie or tart pan with nonstick cooing spray.
- Place the cashews in a small bowl; add enough boiling water to cover. Let stand for 10 to 15 minutes.
- While the cashews soak, gather and chop the vegetables you plan to use (see the notes for ideas). Spread in the prepared pan.
- In a blender, process the chickpea flour, water, drained cashews, and optional salt & turmeric until completely blended and smooth. Pour over the vegetables in the pan (tap the pan on counter 1 or 2 times to distribute the batter).
- Bake in the preheated oven for 42 to 45 minutes until the top is beginning to crack and a toothpick inserted near the center comes out with only moist crumbs attached (the surface will look dry).
- Let cool on a wire rack for 15 minutes before servings (or cool completely, or chill).
Notes
- RAW VEGETABLES: Chop, slice, shred or spiralize a wide range of vegetables, such as onions, bell peppers, tomatoes, asparagus, broccoli, leafy green (think kale, mustard greens, spinach), zucchini, and more. Harder vegetables (e.g., broccoli, thick asparagus) should be chopped relatively small, and carrots should be shredded or spiralized. I do not recommend raw potatoes, sweet potatoes or eggplant.
- COOKED VEGETABLES: Use just about any cooked (cooled) vegetables. Small cubes of roasted potatoes, sweet potatoes, butternut squash, or spicy roasted chickpeas can be added for extra heft.
- FROZEN OR CANNED VEGETABLES: Defrost and drain, then measure and add. Consider canned or frozen corn, canned or frozen artichoke hearts, canned (well drained) diced tomatoes, frozen greens, frozen bell pepper medleys, frozen broccoli and more.
- Other Nuts or Seeds: An equal amount (45 g) raw pecans, walnuts, macadamia nuts, Brazil nuts, almonds, pepitas, or hemp hearts, soaked and drained.
- Nut butter: 3 tablespoons almond butter or cashew butter (umm, no need to soak)
- Roasted Nuts: An equal amount of roasted nuts (feel free to pick these out of trail mix, cans of mixed nuts, etc. :)), soaked and drained
- Oil + Additional Chickpea Flour: 2 and 1/2 tablespoons oil (e.g., olive) + 1 and 1/2 tablespoons chickpea flour
Nutrition
Would this work in one of your unbaked crust recipes?
Hi Natalia,
I would bake the crust first. For a wet custard base, you will want the crust mostly cooked before adding the filling. Cheers 🙂
I want an eggy filling but baked in a crust. Would this filling work in your your chickpea flour crust? If so, same cooking time and raw crust then fill?
I would pre-bake the crust, then add the filling. I have not tried it, but it should work at same temp. Cheers 🙂
We made this with leftover roasted vegetables: butternut squash, red onions, and Brussels sprouts, adding some chopped fresh thyme. Fantastic fall dinner!!!
First time ever making and using chick pea flour! This went really well. I did double the salt and added 1/3 tsp paprika and cayenne pepper to the batter. Used 3 cups of mixed frozen veggies that I nuked in the microwave. The bread texture reminded me of chicken pot pie and that’s how I sold it to my husband. He is new to plant based eating and loved it! Can’t wait to try the chick pea beer bread next 🙂
I am so happy that this was a success for the two of you, Mary-Aileen! I am a huge chickpea flour fan–always excited about new converts 🙂
I made this according to the instructions, using chopped fresh red peppers, cauliflower and onions, and it looked raw. Had to throw it out. Not sure what went wrong.
Hi Susan,
I am sorry your frittata did not turn out properly! That sounds very odd that it looked raw after 45 minutes at 375F. Did you preheat the oven? It definitely sounds like the temperature was not hot enough. I am a big fan of oven thermometers (inexpensive, simply place in oven) to check on oven accuracy. It saves a lot of baking grief.
Hi Camilla, I’m really looking forward to making this! Do you think store bought cashew milk could replace the cashew s and process for this recipe? 🙂
Hi Penny! I hope you do give it a go, it is so simple and tasty 🙂 I’m sorry , but cashew milk would not work as a sub for the cashews in this particular recipe (it needs the fat and fiber from the cashews). However, I do have another frittata recipe that does not use whole cashews (it is for minis, but you can reduce the temperature to 375 and bake as a large frittata). You can use any vegetables that you like in the recipe: Chickpea Flour Mini Frittatas
Thank you soo much!! 🙏
I made it and put it in muffin size tin and they were delish and froze some so I have now some to take to work for lunch with salad or as a muffin with soup
So pleased to hear it, Karen. I love having some made-ahead lunch options, so great idea!
I am super happy with this recipe because of how versatile it is! Made it last night, used up all of my leftover roasted vegetables plus some more defrosted broccoli, and went to town with the spices. I used ginger powder, garlic powder, smoked paprika, and coriander powders, It turned out very tasty! I forgot to spray the pan so it stuck to the rim a bit, but it is an easy problem to fix. 🙂 Thanks Camilla!
You are making me seriously hungry, Hungry Turtle!!! That sounds so delicious. Glad I as able to help you use up your assorted vegetables!
Delicious! Quick to prepare, it was firm and easy to slice. I can’t wait to make it again and try various vegetable combinations. Thank you!
I am so happy to hear, Nico! It’s definitely fun to play around with flavors (made it again yesterday with leftover roasted potatoes, red bell peppers & smoked paprika :))