Vegan Chickpea Flour Frittata (High-Protein, Gluten-Free)

Vegan Chickpea Flour Frittata Recipe

Are you in the mood for a filling, savoury, and warm breakfast? An excellent egg substitute that is naturally strong in plant protein and fibre is this vegan frittata cooked with chickpea flour, sometimes referred to as besan or gram flour.

This recipe is a healthy, gluten-free, and high-protein way to start the day. It is filled with vibrant vegetables, fragrant herbs, and healthy spices. It's perfect for breakfast, brunch, or even a light lunch, and it's quite simple to prepare.

Ingredients:

• 1 cup chickpea flour (besan)

• 1¼ cups water

• ½ tsp turmeric powder

• ½ tsp cumin powder

• ½ tsp baking powder

• Salt and pepper to taste

• ½ onion, finely chopped

• ½ tomato, chopped

• ¼ cup grated courgette or chopped spinach

• ¼ cup bell pepper, chopped

• 1 green chilli, finely chopped (optional)

• 1 tbsp chopped fresh coriander

• 1 tsp olive oil or coconut oil for cooking

Instructions:

• Combine chickpea flour, baking powder, cumin, turmeric, salt, and pepper in a bowl and whisk in water until smooth and lump-free.

• Add the coriander, green chilli, and all the chopped veggies and stir. Give the batter five minutes to rest.

• Add a little oil to a cast-iron or nonstick pan and heat it over medium heat.

• Spread the batter evenly like a thick pancake after pouring it into the pan.

• Cook over low heat, covered, until the bottom is golden brown and the top is set, 6 to 8 minutes.

• Cook for a further three to four minutes, or until cooked through, after carefully flipping.

• Serve warm, sliced, with a side salad, salsa, or chutney.

Health Benefits of Vegan Chickpea Frittata

• Chickpea flour is a fantastic substitute for eggs because it is naturally high in protein.
  
• Supports Gut Health: The fibre included in veggies and chickpeas encourages a balanced gut flora and a healthy digestive system.
  
• Anti-Inflammatory Boost: Fresh herbs, cumin, and turmeric have immune-boosting and anti-inflammatory qualities.
  
• Gluten-Free & Egg-Free: Perfect for people who have intolerances or allergies because it doesn't include wheat, dairy, or eggs.
  
• Maintains Your Energy: Plant protein and complex carbohydrates that digest slowly contribute to steady energy levels.

How to Tweak Your Frittata 

• Add seasonal ingredients like peas, sweetcorn, or mushrooms.

• For a dairy-free cheesy taste, add nutritional yeast.

• Use curry powder or smoked paprika to add some spiciness.

• For portable frittata bits, pour the batter into muffin pans and bake for 20 to 25 minutes.

This meal, which is made with chickpea flour, is a tasty, satisfying, and easy way to start the day with high protein. You'll return time and time again to this vegan breakfast winner because of its crispy edges, tender centre, and countless customising options.

FAQs:

Q: Is it possible to keep leftovers?
A: Indeed! Keep in the refrigerator for up to three days in an airtight container. Warm up again in the oven or on a pan.

Q: Is it simple to digest chickpea flour?
A: It contains healthy prebiotic fibre and is easier to digest than entire legumes.

Q: Is this dish suitable for children?
A: Without a doubt. To make it more kid-friendly, simply omit the green chilli and substitute sweet bell peppers, grated carrot, or peas.

Q: Can I use paneer or tofu in the batter?
A: For texture and protein, finely crumbled tofu is a great addition to this recipe. Grated paneer is also a delicious choice for vegans.

Author: Gyanisha Gothi, ANutr AfN Registered Associate Nutritionist Gyanisha Gothi is a Registered Associate Nutritionist (ANutr) with a strong scientific background and a passion for turning complex nutrition research into practical, personalised guidance. With an MSc in Clinical and Public Health Nutrition from UCL (Merit), a BSc in Biochemistry, and additional certifications in Food Allergy & Intolerance Training and Good Clinical Practice (NIHR), she brings a well-rounded blend of academic and clinical expertise. Dedicated to evidence-based practice, Gyanisha supports individuals in improving gut health, strengthening metabolic wellbeing, and making sustainable lifestyle changes delivering a warm, client centred approach at Back to Balance.