No eggs (or soy!) needed for these frittatas! These easy, make-ahead Mini Chickpea Flour Vegan Frittata Bites are gluten-free, allergy-free, grain-free, and perfect for a healthy breakfast or snack! A protein rich and veggie packed recipe the kids will love to eat!
Frittatas, quiches, any baked egg dishes were never a favorite of mine growing up. Honestly, I was just never a big egg person regardless (I always needed my sweets for breakfast, even back then!) Since Strength and Sunshine is a NO EGG establishment, you know I have a few tricks up my sleeve for recreating those old favorites you may be missing! These vegan frittata bites are top 8 allergy-free, so you don’t have to worry about any soy in these either!
What exactly are these vegan frittata bites made with?
The greatest REAL food, vegan, and allergy-free egg substitute on Earth! CHICKPEA FLOUR! Garbanzo bean protein power at your service! There’s nothing the chickpea can’t do in the cooking and nutrition world. These also have even more of a protein boost from some nutritional yeast. From there, these mini frittatas just have some chopped up veggies (your choice! I used bell pepper and mushrooms), non-dairy milk, baking powder, and some seasonings.
Wait, what exactly is a frittata in the first place?
Frittatas are similar to a crustless quiche or like an unfolded omellette (Spanish Omelet). A frittata is an Italian egg dish, made in a skillet, with add-ins like veggies, cheeses, meats, etc. The word “frittata” actually means “fried” in Italian. The only this about these vegan frittata bites is that we’re not frying them up in a skillet, but baking them in a mini muffin tin! Just mix the batter up and bake them for 15 minutes, so they’re super easy and hands-off!
One of my favorite things about these egg-free bites is that you can make them ahead of time and serve them up for breakfasts, snacks, in lunchboxes, even as a side dish to dinners, throughout the week! They’re nice and sturdy so you can freeze them as well and just heat them lightly in a toaster oven (or just nuke them in the microwave like I do with…everything! They are best served warm, but room temperature is just fine; it’s all about preference!
How can you customize the vegan frittata bites?
As I said, I used green bell pepper and mushrooms in my bites. You can use any veggie(s) you’d like! Broccoli, spinach, onions, peas, corn, go for it! The same goes for seasonings. This recipe calls for some fresh parsley, dijon mustard, smoked paprika, black pepper, and onion powder. You can add or subtract any of the spices to fit your needs. The final decision you have is what you’ll be eating them with! Since these are mini and bite-sized, they are PRIME for ketchup dipping, but some mustard, bbq sauce, nightshade-free ketchup, etc. would be mighty delicious too (plain is still an option if that’s your style!)
Mini Chickpea Flour Vegan Frittata Bites
- Preheat the oven to 375°F.
- In a large mixing bowl whisk together the chickpea flour, nutritional yeast, and baking powder.
- Now add in the chopped veggies, dijon, and spices, adding the milk last.
- Mix everything together to form a thick frittata batter.
- Grease a 24-cup muffin pan and place 1 heaping tablespoon of frittata batter into each muffin cup.
- Bake the frittatas in the preheated oven for 15 minutes.
- Remove, let cool a few minutes, before removing from the pan to serve right away or allowing to cool completely on a wire rack before storing in a closed container in the fridge of freezing in the freezer.
So yummy! For kids, adults, vegans, non-vegans, egg allergy folk….anyone! These mini chickpea flour vegan frittata bites will become a staple in your household just like they have become in mine! No one will know just how healthy of a breakfast option they are (ketchup dipping and all!) So what are you waiting for? Go bake these bites up!
So tell me:
+ What veggies will you be adding to your vegan frittata bites?
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