Mini Vegan Frittatas (gluten-free, oil free)

These baby frittatas are tasty, healthy, and great for meal prep. They are a perfect addition to your packed lunch, or a perfect snack while you’re on the go. They are made from chickpea flour and are packed with veggies - making them high in plant protein and fibre.

These frittatas are my go-to meal prep at the moment. They are easy to make and store well in the fridge, making for an easily put together lunch or snack. Frittatas are traditionally made from egg, however I use chickpea flour in this recipe. Chickpea flour is an excellent egg alternative - especially when paired with kala namak (black salt) and nutritional yeast. The black salt adds an eggy-like flavour, while the nutritional yeast adds a cheesiness.

Chickpea four is also packed with micronutrients like iron, folate, and magnesium.

I like to pack mine with as many veggies as I can. They are a great way to use up any leftover veg you may have in the fridge. I used red pepper, courgette, peas, and spinach, but you can add anything you fancy! Just make sure to use the same measurements I have used.

Along with being packed with veggies, the frittatas are vegan, gluten-free, and oil free. They are high in dietary fibre, providing 21% of your daily recommended intake (per two), and are also high in protein, providing almost 10g (per two).

I had initially tried using a silicone muffin tray to bake the frittatas, but I find them a bit tricky to get out, and the outside of the frittatas seemed slightly on the dry side. So, I tried using baking paper as my other muffin tray isn’t non-stick. I’m not a huge fan of using baking paper as it’s quite wasteful - but sometimes you just have to! Anyway, if you have a good non-stick muffin tray, i’m sure they’ll come out great. Otherwise, baking paper it is! Just make sure they have cooled enough (20-30 minutes) before you take the paper off, otherwise they might stick.

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Mini Vegan Frittatas

Yield: 12 Frittatas

Author: Emily Maun

Prep time: 15 MinCook time: 40 MinTotal time: 55 Min

These little frittatas are a great addition to your packed lunch. They are packed with veggies, and are high in fibre, plant protein, and low in fat.

Ingredients

• 1 3/4 cups chickpea flour (gram flour)
• 1/3 cup of nutritional yeast
• 1 tsp baking powder
• 1 tsp garlic powder
• 1/2 tsp onion powder
• 1 tsp dried oregano
• 1/2 tsp smoked paprika
• 1/2 tsp kala namak (black salt)
• handful of fresh basil (around 10g, finely chopped)
• 2 cups of water
• 1 cup red pepper (finely chopped)
• 1/2 cup peas (fresh or frozen)
• 1/2 cup courgette (grated)
• handful of spinach (around 35g, finely chopped)

Instructions

1. Preheat the oven to 180 degrees Celsius.
2. Finely chop the red pepper, basil and spinach, and grate the courgette.
3. Add the chickpea flour, nutritional yeast, baking powder, garlic powder, onion powder, oregano, smoked paprika, kala namak, and water to a blender. Blend until smooth.
4. Add the basil, spinach, red pepper, courgette, and peas to a large mixing bowl, before mixing in the chickpea flour mix.
5. Stir until fully combined.
6. Line a muffin tray with parchment paper (unless using a non-stick tray), before adding a heaped quarter cup measure of the mixture to each pocket.
7. Bake in the oven for 35-45 minutes. Use a toothpick to test if the centre of the muffin is cooked. If the stick comes out clean, the frittatas are ready.
8. Remove them from the oven and leave to cool slightly before removing from the paper. Or, if using a non-stick tray, you can turn it upside down and tap lightly until the frittatas come out.

Nutrition Facts

Calories

140

Fat

2 g

Carbs

18 g

Fiber

5 g

Protein

9 g

*Nutritional info is per 2 frittatas

vegan frittata, chickpea frittata, vegetable frittata, gluten-free

snack, lunch, packed lunch

Italian British