How to Make Vegan Frittatas and Omelets with Chickpea Flour

Frittatas and omelets are a delicious and nutritious breakfast option that can be enjoyed by everyone, including vegans. Many recipes on the web for frittatas and omelets use tofu and soy but fortunately, there are other options that can be used to create a satisfying and flavorful breakfast dish.

In this blog post, we’ll share a vegan frittata and omelet, neither uses tofu or soy as an ingredient.  Instead, we’re using chickpea flour as the base to make our breakfast meal.

Chickpea flour, (also known as gram flour, garbanzo bean flour or besan), is a nutritious flour that offers several health benefits.

Here are some of the nutritional benefits of chickpea flour

1. High in protein: Chickpea flour is an excellent source of plant-based protein, with one cup of chickpea flour containing around 21 grams of protein. This makes it a great option for vegans or anyone looking to increase their protein intake.
2. Rich in fiber: Chickpea flour is also high in fiber, with one cup containing around 10 grams of fiber. Fiber is important for digestion and can help lower cholesterol levels and improve blood sugar control.
3. Contains essential vitamins and minerals: Chickpea flour is a good source of several essential vitamins and minerals, including iron, magnesium, potassium, and folate. These nutrients are important for maintaining healthy bones, muscles, and organs.
4. Gluten-free: Chickpea flour is naturally gluten-free, making it a great option for people with celiac disease or gluten sensitivity.
5. Low in fat: Chickpea flour is low in fat, with one cup containing only around 6 grams of fat. This makes it a good option for people who are watching their fat intake.

These recipes are easy to make and can be customized to suit your tastes and preferences.  If you don’t have the veggies on hand listed in the recipes below, chop up whatever you have in the fridge.

 Vegan Frittata Recipe

Ingredients:

• 1 cup chickpea flour
• 1 cup water
• 1/4 cup nutritional yeast
• 1 tsp garlic powder
• 1 tsp onion powder
• 1/2 tsp baking powder
• Salt and pepper, to taste (Remember this mixture is going to condense, so don’t over salt)
• 2 tbsp olive oil
• 1 small onion, chopped
• 1 small bell pepper, chopped
• 1 small zucchini, sliced
• Handful of cherry tomatoes, halved (or handful of chopped tomatoes)
• Fresh herbs, for garnish (optional)

Instructions:

1. Preheat the oven to 375°F.
2. In a large bowl, whisk together the chickpea flour, water, nutritional yeast, garlic powder, onion powder, baking powder, turmeric, salt, and pepper until smooth.
3. Heat the olive oil in a large oven-safe skillet over medium heat. Add the onion, bell pepper, and zucchini, and sauté until tender, about 5-7 minutes.
4. Pour the chickpea batter over the vegetables in the skillet. Scatter the cherry tomatoes over the top.
5. Transfer the skillet to the oven and bake for 20-25 minutes, or until the frittata is set and golden brown on top.
6. Garnish with fresh herbs, if desired, and serve hot or at room temperature. Good paired with salsa or guacamole.

Vegan Omelet Recipe

Ingredients:

• 1/2 cup chickpea flour
• 1/2 cup water
• 1/4 tsp baking powder
• Salt and pepper, to taste
• 1 tbsp olive oil
• 1 small onion, chopped
• 1 small bell pepper, chopped
• Handful of mushrooms, sliced
• Handful of spinach leaves
• Vegan cheese, for topping (optional)

Instructions:

1. In a medium bowl, whisk together the chickpea flour, water, baking powder, turmeric, salt, and pepper until smooth.
2. Heat the olive oil in a nonstick skillet over medium heat. Add the onion, bell pepper, and mushrooms, and sauté until tender, about 5-7 minutes.
3. Add the spinach leaves to the skillet and cook until wilted, about 1-2 minutes.
4. Pour the chickpea batter into the skillet, spreading it evenly over the vegetables. Cook for 5-7 minutes, or until the bottom is golden brown and the top is set.
5. Use a spatula to fold the omelet in half. Sprinkle vegan cheese over the top, if desired, and cook for another 1-2 minutes, or until the cheese is melted.
6. Slide the omelet onto a plate and serve hot.

Conclusion

Vegan frittatas and omelets are a delicious and healthy breakfast option that are easy to make and can be customized to suit your tastes and preferences. These recipes are perfect for vegans or anyone looking for a plant-based alternative to traditional egg-based frittatas and omelets. Chickpea flour is a nutritious and versatile ingredient that can be used in a variety of dishes, including frittatas, omelets, and baked goods. It offers several health benefits and is a great addition to a healthy and balanced diet.

Give them a try and enjoy a delicious breakfast that’s both nutritious and satisfying.  Drop me a line and let me know how you customized the recipes.