Italian Vegan Chickpea Flour Frittata - Plant-Based, Oil-Free, Gluten-Free Breakfast Recipe

Chickpea Flour creates a healthy, vegan batter that can be used to replace eggs for this plant-based recipe.  Summer vegetables are lightly sautéed with Italian herbs oil-free flavor.  Serve this frittata for an elegant, gluten-free brunch or healthy breakfast.  Add a side salad or roasted potatoes for a satisfying dinner-for-one.

EASY          Servings: 2                    Ready In: 30 minutes

 Italian Chickpea Flour Vegan Frittata - Healthy, Oil-Free, Gluten-Free, Plant-Based Breakfast and Brunch Meal for One Recipe

Italian Chickpea Flour Vegan Frittata - Healthy, Oil-Free, Gluten-Free, Plant-Based Breakfast and Brunch Meal for One Recipe

 Basan flour (aka chickpea or garbanzo bean) flour can be found in Indian markets.  This gluten-free flour is full of healthy, plant-based vegan protein and fiber

Basan flour (aka chickpea or garbanzo bean) flour can be found in Indian markets.  This gluten-free flour is full of healthy, plant-based vegan protein and fiber

  Chef Katie Cooking Tip:  Let the frittata set a few minutes before transferring to the oven.  You'll know it's set when you start to see bubbles on top and you can easily slide a spatula underneath

Chef Katie Cooking Tip:  Let the frittata set a few minutes before transferring to the oven.  You'll know it's set when you start to see bubbles on top and you can easily slide a spatula underneath

   Chef's Double-Up Tip:  It's a good idea to double-up the pepper, onion, zucchini saute mixture used in this recipe.  You can use the extras for a second frittata or toss into pasta for another easy dinner.

Chef's Double-Up Tip: It's a good idea to double-up the pepper, onion, zucchini saute mixture used in this recipe.  You can use the extras for a second frittata or toss into pasta for another easy dinner.

 Enjoy slices of this healthy frittata has an easy, travel-friendly snack.  Simply wrap in foil then pop in a toaster oven or microwave a couple of minutes to warm.  

Enjoy slices of this healthy frittata has an easy, travel-friendly snack.  Simply wrap in foil then pop in a toaster oven or microwave a couple of minutes to warm.  


Ingredients

For the Chickpea batter:
1 cup chickpea flour*
1 teaspoon baking powder
½ teaspoon salt
¼ teaspoon black pepper
1 tablespoon nutritional yeast
1 ¼ cup water

For the veggies:
1 small zucchini **
½  red bell pepper **
½  sweet onion **
3 cloves garlic
1 tablespoon fresh thyme
¼ cup fresh basil, chiffonade


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Procedure

Preheat your oven to 350F

To make the Frittata chickpea batter:  In a medium bowl, whisk together the chickpea flour, baking powder, salt, pepper, and nutritional yeast.  Add 1 ¼ cup water and whisk well to combine.  Set aside while preparing the veggies.

To oil-free saute the vegetables**:  Heat a small non-stick pan over medium heat.  Dice the zucchini, bell pepper, and onion.  Add the vegetables to the pre-heated pan and cook over medium heat.  Saute for 7-8 minutes, stirring a few times, until the onions begin to brown around the edges and the peppers are soft.  Mince the garlic and add to the pan.  Add the fresh thyme and fresh basil.  Cook 1-2 more minutes, just until the garlic softens.  

To make the Frittata:  Remove the sautéed vegetables from the pan.  Clean out the pan and wipe dry.  Return the pan to medium heat.  Pour the chickpea batter into the pan.  Let cook 2 minutes, until the bottom is set.  Add the sautéed vegetables and cook 2-3 more minutes, just until the bottom is golden brown.  Transfer the whole pan to the preheated oven.  Bake at 350F, 12-15 minutes, until slightly poofed and cooked all the way through.  You can use a paring knife to cut into the center – it shouldn’t be runny at all.

Remove from the oven.  Transfer from the pan, slice into wedges.  Garnish with fresh basil and serve.


Servings: 2
Yield: 1 frittata


Chef's Tips

* Chef’s Ingredient Tip:  Chickpea flour is sometimes also called Garbanzo bean flour.  In Indian markets, it’s called Besan.  For a gluten-free, Celiac-safe frittata, double-check to make sure your flour is certified gluten-free.

** It’s not a bad idea to double-up the vegetables used for this recipe.  You can cook 2 zucchini, a whole bell pepper, a whole onion, and 6 cloves of garlic.  You’ll only need half of this mix for this recipe.  However, you can use the extra veggies to make another frittata or toss with cooked pasta, cannellini beans, or roasted red potatoes for another dinner.

Yield: 1 Frittata


Step-by-Step Photos:

Nutrition Facts

Serving size: 1/2 of a recipe (14.9 ounces).

Amount Per Serving
Calories 252.68
Calories From Fat (12%) 31.38
% Daily Value
Total Fat 3.75g 6%
Saturated Fat 0.42g 2%
Cholesterol 0mg 0%
Sodium 814.83mg 34%
Potassium 852.38mg 24%
Total Carbohydrates 41.58g 14%
Fiber 8.74g 35%
Sugar 13.15g
Protein 15.01g 30%
Calcium 63.78mg 6%
Iron 252.74mg 1404%
Vitamin A 1485.59IU 30%
Vitamin C 0.05mg <1%