These portable Vegan Chickpea Flour Frittatas are perfect for breakfast on the go or reheating for lunch or a snack. A single batch makes 18 mini frittatas, which are only 72 calories and packed with 5 grams of protein each, will keep you going all week.
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Vegan Chickpea Flour Frittatas
Vegan Chickpea Flour Frittatas
- Total Time: 50 minutes
- Yield: 18 Frittatas 1x
Ingredients
- 1 8-ounce container cremini (baby bella) mushrooms, trimmed and diced
- 1 red bell pepper, seeded and diced
- 1 small yellow onion, diced
- 2 cups lukewarm water
- 1 3/4 cups Anthony’s Chickpea Flour*, packed and leveled
- 1 cup baby spinach, firmly packed
- 1/4 cup Anthony’s Nutritional Yeast, packed and leveled
- 1/4 cup Daiya Vegan Cheddar Style Shreds
- 1 tbsp extra-virgin olive oil, divided
- 1 tsp Anthony’s Tapioca Flour, packed and leveled
- 1 tsp baking powder
- 1 tsp garlic powder
- 1 tsp dried thyme
- 1/2 tsp apple cider vinegar
- 1/4 tsp dried rosemary
- 1/4 plus 1/8 tsp salt, divided
- 1/4 tsp ground black pepper, divided
- 1/8 tsp Indian Black Salt (kala namak)**
Instructions
- Preheat oven to 375 degrees F. Grease non-stick metal muffin pans with a teaspoon of the olive oil or spritz with non-stick cooking spray and set aside. If using an 18-well pan, set oven rack to center position. If using two pans, set racks to center and top positions.
- In a large bowl. combine the chickpea flour, 1/4 teaspoon salt, 1/8 teaspoon pepper, nutritional yeast, baking powder, tapioca flour, garlic powder, kala namak, thyme, and rosemary. Be sure to use a scoop to measure the flour, pack against the side of the bag or container, and level with a knife.
- Prep the onions, mushrooms, and bell pepper, then heat a large sauté pan over medium heat and add a teaspoon of oil and the onions. Cook 3 minutes, then add the mushrooms, remaining teaspoon of oil, and remaining salt and pepper (1/8 teaspoon each). Increase to medium-high heat and cook until mushrooms have reduced, and liquid has cooked off, stirring as needed (5-6 minutes). Add the bell pepper, stir, and cook another 2 minutes.
- Stack and roll the spinach, then thinly slice crosswise. Roughly slice lengthwise, then add to pan (after the peppers have cooked for 2 minutes). Cook one minute to wilt, then remove from heat. Note: there should be very little liquid in the pan at this point.
- Measure the Daiya cheese then dump onto a cutting board and mince. Add the apple cider vinegar to the water and stir, then add to the dry mixture and whisk until combined, scraping the sides and bottom of the bowl with a silicone spatula as needed.
- Once the batter is smooth, fold the minced Daiya shreds in with the spatula. Add the vegetable mixture from the pan and fold together. Let stand for a few minutes then divide between 18 wells of the muffin pans (we used two 12-well metal pans), filling roughly 3/4 full. Go back and divide excess batter mixture between the wells if there is any.
- Bake for 35 minutes on center rack, then remove and let rest 10 minutes before serving or transferring to a cooling rack. If using two muffin pans, rotate the pans between the racks after 20 minutes to ensure even baking. Run a sharp knife all the way around each frittata before removing.
Notes
Cool completely and refrigerate in an airtight container up to 5 days. Reheat in the microwave in 30-second intervals or warm in a toaster oven.
*We use Anthony’s Goods Flours unless otherwise specified. Why? We dig outstanding quality, value, and predictable results, and Anthony’s consistently delivers. Your liquid to flour ratio will vary with other brands.
**Kala namak, or Indian Black Salt adds a savory egg-like flavor to the pancakes due to its unique chemical composition. There are many kinds of black salt on the market but this one smells like hardboiled eggs and is regularly used in vegan “egg” dishes. Though available online for about $10, we picked up a 7-ounce bag at a local international market for only $1.29, and any local Indian grocer should have this staple ingredient. Because kala namak is used sparingly, this bag will last many months to a year. We recommend transferring to a glass airtight container to retain freshness.
Nutrition Estimate Per Serving (1 MINI FRITTATA) – Calories: 72, Fat: 1.8, Saturated Fat: .2g, Polyunsaturated Fat: .1g, Monounsaturated Fat: .5g, Cholesterol: 0mg, Sodium: 77mg, Potassium: 177mg, Carbohydrates: 8.8g total/7g net, Fiber: 1.8 Sugar: 1.6, Protein: 5, Vitamin A: 6.8%, Vitamin C: 19%, Calcium: 2%, Iron: 5% (based on 2,000 calorie diet).
- Prep Time: 20
- Cook Time: 30
- Category: Breakfast, Snacks
- Method: Stovetop and Baking
- Diet: Vegan
