3-Ingredient Chickpea Flour Frittata (oil-free, gluten-free) (2024)

3-ingredient chickpea flour frittata made with chickpea flour, cashews, & vegetables! It is oil-free, grain-free, gluten-free, versatile & easy.

Dinner Tonight: Use Chickpea Flour in Place of Eggs

How about something super-simple for supper tonight? The leftovers are perfect for breakfast–and lunch–tomorrow.

The dish is hearty, but not heavy, homey, yet fancy, and endlessly versatile, too.

It’s my 3-Ingredient Chickpea Flour Frittata.

Ingredients for the Chickpea Flour Frittata

The exact amounts of each ingredient are indicated in the recipe card at the end of the post.

The ingredients for this vision of spring? Essentially, THREE:

1. Chickpea flour
2. Raw cashews (I have alternative options)
3. Vegetables (chopped or shredded, raw or cooked, whatever you can rustle up)

You’ll need some tap water, too. Salt is adjustable/optional, according to your preferences. If you would like to add herbs and spices, have at it. Oh, the delicious options that await!

Let’s make this, shall we?

Step By Step Instructions

Step One: Preheat Oven & Prep Baking Pan

Preheat the oven to 375F (190C). Spray a 9-inch (22.5 cm) pie pan or tart pan with nonstick cooking spray, or lightly oil with vegetable oil.

You can also use a similar sized square baking pan (e.g., 9-inch square), cast iron skillet, or casserole dish.

Step Two: (Quick) Soak and Drain the Cashews

Cashews add creaminess and fat to this frittata; no oil required! But they need to be soaked before blending into a batter, so do this first.

While the oven preheats, cover the raw cashews with boiling water. Let stand for 10 to 15 minutes until plump, and then drain.

Step Three: Gather Your Vegetables

Get ready to clear out your pantry, refrigerator and freezer! For this particular frittata, I used a combination of red bell pepper, asparagus, kale, onion, and Roma tomato, but the options are countless and you can use whatever you have available.

RAW VEGETABLES

No need to pre-cook, just chop, slice, shred or spiralize. For example, onions, bell peppers, tomatoes (small cherry or grape tomatoes can be added whole), asparagus, broccoli, leafy green (think kale, mustard greens, spinach), zucchini, and more.

Harder vegetables (e.g., broccoli, thick asparagus) should be chopped relatively small, and carrots should be shredded or spiralized. I do not recommend raw potatoes, sweet potatoes or eggplant.

COOKED VEGETABLES

Give your leftovers new life! Roasted, steamed, boiled, almost anything goes! Small cubes of roasted potatoes, sweet potatoes, butternut squash, or spicy roasted chickpeas are great for giving the frittata extra heft.

FROZEN OR CANNED VEGETABLES

Defrost and drain, then measure and add. Corn with some dried basil and red bell pepper? Yes, please. Or perhaps some artichoke hearts, spinach and dill? I know you can dream up some amazing combinations.

Step Four: Place the Vegetables in the Baking Dish

Add the vegetables to the prepared baking pan. Artisty is not required, but do distribute evenly.

Step Five: Blend the Batter

Measure or weigh the chickpea flour. If using cups to measure, lightly spoon the flour into the measuring cups to avoid packing the flour.

Place the chickpea flour, fresh water and the drained cashews in a blender.

If you are ok with salt, I recommend adding 1/2 teaspoon. You can add more or less according to your needs and preferences. Process on high speed until completely smooth.

Optional Turmeric for Egg Color

If you want the batter to have a brighter yellow color, add about 1/4 teaspoon ground turmeric. It is completely optional!

Step Six: Pour the Batter over Vegetables

Pour the batter over the vegetables in the baking dish. Once poured, give the pan a few taps on the countertop so that the batter is evenly distributed between the vegetables.

Step Seven: Bake

Bake the frittata in the preheated oven for 42 to 45 minutes or until the surface begins to crack and a toothpick inserted near the center comes out with only moist crumbs attached.

Note that the frittata will look dry when it first emerges from the oven. That’s as it should be. It will look moist and egg-y as it cools. If you like, you can brush the surface with a bit of water or spritz with cooking spray.

Let the frittata cool for at least 15 minutes. It can be served warm, cooled to room temperature, or chilled and eaten cold.

Cut. Eat. Enjoy. Repeat!

May this simple, flexible recipe bring you many delicious meals in the days, weeks and months ahead!

How to Store Chickpea Flour Frittata

Store the cooled frittata at room temperature for up to 1 hour. Loosely cover and refrigerate for up to 2 days.

Can I Use Something Other than Raw Cashews?

I have a hefty bag of raw cashews in my deep freezer. Most people do not, as my husband likes to remind me every time he has to sort through various bags of ingredients to get to the ice cream.

So, I have options! Here are several substitutions for the raw cashews:

• Other nuts or seeds: An equal amount (45 g) raw pecans, walnuts, macadamia nuts, Brazil nuts, almonds, pepitas, or hemp hearts, soaked and drained.
• Nut butter: 3 tablespoons almond butter or cashew butter (umm, no need to soak)
• Roasted nuts : An equal amount of roasted nuts (feel free to pick these out of trail mix, cans of mixed nuts, etc. :)), soaked and drained
• Oil + Additional Chickpea Flour: 2 and 1/2 tablespoons oil (e.g., olive) + 1 and 1/2 tablespoons chickpea flour

Happy Baking!

More Vegan & Grain-Free Chickpea Flour Egg Dishes:

• Vegan Hash Brown Omelet Muffins
• Sweet Potato Kale Chickpea Flour Frittata
• Tortilla Espanola Muffins
• Pasta Broccoli Frittatas (high protein)
• Chickpea Flour Vegetable Frittatas
• Tex-Mex Black Bean Frittatas (high protein)
• Vegan Quinoa Omelet Muffins

Vegan Chickpea Flour Frittata (3-ingredients, oil-free}

Yield: 8 servings

Prep Time: 5 minutes

Cook Time: 45 minutes

Total Time: 50 minutes

3-ingredient chickpea flour frittata made with chickpea flour, cashews, & vegetables! It is oil-free, grain-free, gluten-free, versatile & easy.

Ingredients

• 1/3 cup (45 g) raw cashews (see notes for options)
• 1 and 1/4 cups (150 g) chickpea flour
• 3 to 4 cups chopped raw or cooked vegetables (see notes for details)
• 1 and 1/2 cups (375 mL) water
• Optional/adjustable: 1/2 teaspoon fine sea salt

• Optional: 1/4 teaspoon ground turmeric (for color)

Instructions

1. Preheat oven to 375F (190C). Spray a 9-inch (22.5 cm) pie or tart pan with nonstick cooing spray.
2. Place the cashews in a small bowl; add enough boiling water to cover. Let stand for 10 to 15 minutes.
3. While the cashews soak, gather and chop the vegetables you plan to use (see the notes for ideas). Spread in the prepared pan.
4. In a blender, process the chickpea flour, water, drained cashews, and optional salt & turmeric until completely blended and smooth. Pour over the vegetables in the pan (tap the pan on counter 1 or 2 times to distribute the batter).
5. Bake in the preheated oven for 42 to 45 minutes until the top is beginning to crack and a toothpick inserted near the center comes out with only moist crumbs attached (the surface will look dry).
6. Let cool on a wire rack for 15 minutes before servings (or cool completely, or chill).

Notes

Storage: Store the cooled frittata at room temperature for up to 1 hour. Loosely cover and refrigerate for up to 2 days.

Nutrition Calculation: 1.25 cups (150 grams) of chickpea flour + 1/2 cup (45 grams) equals 706 calories, or 88 calories per 1/8 of recipe. The nutrition will vary according to the vegetables used. I calculated the ingredients I used for this recipe, which are 2/3 cup chopped onion, 1 cup chopped red bell pepper, 1 cup chopped asparagus, 1 cup packed kale leaves, 1/3 cup sliced tomato and 1/2 teaspoon salt.

Add Spices & Herbs: Add any number of spices and herbs (dried or fresh) to suit your tastes!

Vegetable Suggestions

1. RAW VEGETABLES: Chop, slice, shred or spiralize a wide range of vegetables, such as onions, bell peppers, tomatoes, asparagus, broccoli, leafy green (think kale, mustard greens, spinach), zucchini, and more. Harder vegetables (e.g., broccoli, thick asparagus) should be chopped relatively small, and carrots should be shredded or spiralized. I do not recommend raw potatoes, sweet potatoes or eggplant.
2. COOKED VEGETABLES: Use just about any cooked (cooled) vegetables. Small cubes of roasted potatoes, sweet potatoes, butternut squash, or spicy roasted chickpeas can be added for extra heft.
3. FROZEN OR CANNED VEGETABLES: Defrost and drain, then measure and add. Consider canned or frozen corn, canned or frozen artichoke hearts, canned (well drained) diced tomatoes, frozen greens, frozen bell pepper medleys, frozen broccoli and more.

Cashew Alternatives:

1. Other Nuts or Seeds: An equal amount (45 g) raw pecans, walnuts, macadamia nuts, Brazil nuts, almonds, pepitas, or hemp hearts, soaked and drained.
2. Nut butter: 3 tablespoons almond butter or cashew butter (umm, no need to soak)
3. Roasted Nuts: An equal amount of roasted nuts (feel free to pick these out of trail mix, cans of mixed nuts, etc. :)), soaked and drained
4. Oil + Additional Chickpea Flour: 2 and 1/2 tablespoons oil (e.g., olive) + 1 and 1/2 tablespoons chickpea flour

Nutrition Information

Yield 8Serving Size 1/8 of frittata
Amount Per ServingCalories 109Total Fat 3.8gSaturated Fat 1.1gSodium 159.1mgCarbohydrates 14gFiber 3gSugar 4.1gProtein 5.5g

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