Here’s an easy meal prep or lunch box idea. These egg-free mini frittatas are full of veggies and made with gram (chickpea) flour, which is not only gluten free but highly nutritious.
Gram flour is high in protein, so a great swap for eggs and it also contains magnesium, folate and is high in fibre too.
What’s even better is that they are super simple to make. You simply mix the ingredients add the veggies and bake for 25 mins.
what ingredients do you need for egg-free mini frittatas:
- Chickpea (gram) flour
- Garlic powder
- Onion powder
- Baking powder
- Nutritional yeast
- Soya milk
- Olive oil
- Red bell pepper
- Red onion
- Coriander or parsley
- Salt & pepper
They are great to prep in advance and add to lunch boxes or keep in the fridge for easy snacks. With over 5g of protein per piece, you would probably have 2-3 each, so up to 15g of protein per serving.
Keep in the fridge and they’ll last for 3 days.
Try them yourself and let me know in the comments what you think.
Recipe Tips:
- You can mix up the veggies you use for these. Just keep the quantities similar. Try and avoid very wet veggies like tomatoes and courgette as they can make them too soggy.
- I use organic soya milk as I like the extra protein content but they would also work with any other milk.
- Make sure you really grease the tin for these or they will stick. You can also use cupcake cases for easy removal.
Egg-Free Mini Frittatas
These little egg-free mini frittatas are a great option for breakfast or lunch and handy to have in the fridge for easy snacks. Easy to prep, quick to bake and packed full of veggies too!
Equipment
- le creuset muffin tray
Ingredients
- 1½ cups chickpea flour gram flour (175g)
- 1 tsp garlic powder
- 1 tsp onion powder
- 1 tsp baking powder
- ¼ cup nutritional yeast (15g)
- ½ tsp sea salt and a few grinds of black pepper
- 2 cups soya milk (500ml)
- 1 tbsp olive oil
- 1 large red bell pepper
- 1 small red onion
- 3 tbsp chopped coriander or parsley
Instructions
- Preheat the oven to 180C (160C fan) or 350F.
- Add the dry ingredients to a large bowl and pour in the milk and oil and mix well.
- Chop the vegetables into small chunks and finely chop the herbs. Add them to the bowl and mix well. Spoon into a greased cupcake tray (I like to add a bit more veg to the top too).
- Bake for 25 mins. Allow to cool for 10 minutes in the tin before gently removing.
Notes
- The nutritional content is for one frittata. For a serving you probably need 2-3.
- You can mix up the veggies you use for these. Just keep the quantities similar. Try and avoid very wet veggies like tomatoes and courgette as they can make them too soggy.
- I use organic soya milk as I like the extra protein content but they would also work with any other milk.
- Make sure you really grease the tin for these or they will stick. You can also use cupcake cases for easy removal.
Nutrition
Calories: 88kcalCarbohydrates: 8.9gProtein: 5.2gFat: 3.2gSaturated Fat: 0.2gFiber: 0.5g
Tried this recipe?Let us know how it was!
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