The Best Vegan Frittata | Egg-Free, Soy-Free, Easy Recipe

This savory vegan chickpea flour frittata is a delicious healthy meal that’s perfect for breakfast, brunch, lunch, or even dinner! If you love quiche, you will also enjoy this eggless frittata! The recipe is plant-based, gluten-free, soy-free (no tofu), low-fat, and easy to make!

After my vegan quiche recipe turned out to be a success and people asked for a crustless quiche version, I figured, it’s time for an egg-free frittata recipe. And here it is, the best vegan frittata recipe I tried so far. Even vegetarians, and meat-eaters like this hearty vegan dish!

What Is A Frittata?

Frittata is an Italian dish containing lots of eggs. It’s similar to an omelet (or omelette), scrambled eggs, a Spanish tortilla, or a crustless quiche. Traditional versions sometimes contain meat (bacon, salami), parmesan cheese, and various vegetables. My vegetable frittata, of course, neither contains eggs, meat nor cheese. The Italian word “frittata” can be translated to “fried”, however, a frittata can be also cooked in the oven as opposed to a tortilla.

Simple Ingredients

Chickpea flour: Instead of eggs that are filled with lots of cholesterol and fat, I used chickpea flour. Chickpea flour is also known as garbanzo bean flour, besan flour, or gram flour. It’s a wonderful flour that can be used to “veganize” traditional egg dishes. I use it in my homemade gluten-free tortillas, and also in my vegan quiche recipe.

Tapioca flour/starch: You can use arrowroot flour instead of tapioca flour. Cornstarch might work too but I had the best result with tapioca flour. Why? Well, tapioca flour makes the frittata slightly “gummy” similar to eggs. I tried making the frittata without tapioca flour (only with chickpea flour) and it came out drier and the texture was not as good. Therefore, I recommend using tapioca flour or arrowroot flour.

Veggies: A zucchini frittata is quite popular and since I love zucchini it’s of course part of my recipe. I also used peppers, sweet potato, tomatoes, and peas (not very common but still delicious). Feel free to use other vegetables of choice, for example, spinach, broccoli, asparagus, mushrooms (I know, not a vegetable), etc. Making a frittata is a great way to use up all the leftover veggies that you have!

Other ingredients: Most of the other ingredients are just spices like an Italian spice mix, salt, black pepper, smoked paprika, and a little cumin for an earthy flavor. I also added nutritional yeast for a cheesy flavor but you can skip it if you don’t have it. Maybe add a little soy sauce for that umami flavor.

Kala Namak

It’s a spice, also known as black salt. It’s simply perfect in this dish because it adds an eggy flavor. You can read more about Kala Namak in this blog post where I describe where it comes from and why it’s so awesome! If you don’t have it or can’t order it online, you can use more salt. I would also recommend adding a pinch of garlic powder and onion powder in addition

The list of ingredients with measurements and nutrition facts (calories, etc.) can be found in the printable recipe card below.

How To Make Vegan Frittata?

This recipe is very simple and can be made in two ways. Either in the oven (most convenient method) or on the stovetop. Make sure to also check out the step-by-step photos below for visual instructions.

STEP 1: Start with the veggies: Heat oil in an oven-proof skillet (I recommend also greasing the sides of the skillet). Add onion, peppers, and sweet potato, and fry over medium heat for about 5-6 minutes, stirring occasionally. Next add zucchini, tomato, peas, and garlic and fry for a further 3-4 minutes, then turn off the heat.

STEP 2: Preheat oven to 350 degrees Fahrenheit (175 degrees Celsius). Skip this step if you are going to make the frittata on the stove (see instructions “Stovetop Method” below).

STEP 3: To make the batter you will need a medium to large bowl. Add chickpea flour, tapioca flour, nutritional yeast, baking powder, and all spices. Stir with a spoon or whisk to combine. Then add 1 cup of water in 3 portions, stirring continuously until there are no lumps.

STEP 4: Pour the batter into the skillet and stir to cover the veggies with it. Decorate with more veggies (optional).

STEP 5: Bake in the oven for about 30-35 minutes. I have a gas oven and it took exactly 35 minutes, however, every oven is different, so check after 30 minutes. The edges of the frittata should be golden brown and you should spot some cracks in the middle.

STEP 6: Let cool for some minutes, then cut into slices. Garnish with fresh herbs and enjoy! Read the serving suggestions below under “Tips & Variations”.

Stovetop Method:

Follow the same steps (1-4)  as above but instead of baking the frittata in the oven, cover the skillet with a lid. Cook on low to medium heat for about 12-15 minutes.

Grease a large plate with a little oil. Place it on top of the skillet and carefully flip both, the skillet and the plate. Transfer the inverted frittata back to the skillet, add a lid and cook for a further 10 minutes on low to medium heat. Invert the frittata on a plate and garnish with fresh herbs. Enjoy.

Tips & Variations

Serving suggestions: Serve with Pan-Roasted Potatoes or Oven-Baked Potato Wedges. Top with avocado or guacamole (recipe included in the Potato Wedges blog post.

Garnish: Garnish with parsley or fresh herbs of choice. Sprinkle with red pepper flakes or drizzle with hot sauce like Sriracha if you like it spicy.

How to store? Store leftovers covered in the refrigerator for up to 4 or 5 days. Reheat in a skillet or in the oven (350 degrees Fahrenheit (ca. 175 °C) for 10-15 minutes).

Can I freeze it? Yes, it freezes well for up to 2 or 3 months! Let cool completely and store in freezer bags or freezer-safe containers of choice.

Enjoy it cold or warm: This vegan frittata tastes even better the next day. I often eat it cold as a side dish to a salad. For example this Vegan Potato Salad.

Sweet potato frittata: I love using sweet potato, however, you could use regular potatoes (e.g. Yukon Gold) instead. Just make sure to grate them because they cook much faster this way!

Baking dish: If you don’t have an oven-proof skillet like a Cast Iron Pan, simply use a casserole dish or any oven-proof dish of choice. Don’t forget to grease it with a little oil. You can also use a muffin tin to make frittata muffins.

Low-Fat & Soy-Free

It always makes me so happy when a recipe turns out very flavorful without lots of fat. This recipe is low in fat, as it doesn’t contain eggs and furthermore, just 1 tablespoon of oil to fry the veggies. I wouldn’t recommend skipping it, otherwise, you will have a hard time getting the frittata out of the skillet.

The frittata is also soy-free since I used chickpea flour as opposed to tofu. I am not saying that the tofu-based frittata versions are bad or anything (because they aren’t), however, so many people have a soy-allergy, so it’s great to have an alternative to tofu.

This Recipe Is:

• Vegan (eggless, dairy-free)
• Free of cholesterol
• Gluten-free
• Low-fat
• Protein-rich
• Flavorful
• Hearty
• Easy to make
• Perfect for breakfast, brunch, lunch, or dinner
• Great for meal prep, or to take to uni, school, work

Should you give this vegan frittata a try, please leave a comment below, and don’t forget to tag me in your Instagram or Facebook post with @elavegan and #elavegan because I love to see your remakes!

Vegan Frittata

Author: Michaela Vais

This savory vegan chickpea flour frittata is a delicious healthy meal that's perfect for breakfast, brunch, lunch, or even dinner! If you love quiche, you will also enjoy this eggless frittata! The recipe is plant-based, gluten-free, soy-free (no tofu), low-fat, and easy to make!

5 from 7 votes

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 35 minutes mins

Total Time 55 minutes mins

Course Breakfast, Brunch, Dinner

Cuisine Italian

Servings 8 slices

Calories 144 kcal

Ingredients

 

1x2x3x

For The Veggies:

• 1 tbsp oil
• 1/2 large (100 g) onion diced
• 1 medium (120 g) bell pepper diced
• 1 small (120 g) sweet potato grated
• 1/2 cup (80 g) zucchini diced
• 1/2 cup (80 g) tomato diced
• 1/2 cup (75 g) peas thawed
• 2-3 cloves garlic minced

For The Batter:

• 1 cup (240 ml) water or vegetable broth
• 1 1/4 cup (150 g) chickpea flour (*see notes)
• 1/4 cup (30 g) tapioca flour (*see notes)
• 2 1/2-3 tbsp (20 g) nutritional yeast optional
• 1 tsp baking powder
• 1 tsp sea salt
• 1/4 tsp Kala Namak (black salt) or use more sea salt
• 3/4 tsp Italian spice mix
• 1/2 tsp black pepper or to taste
• 1/4 smoked paprika
• 1/4 tsp ground cumin

Instructions

 

Veggies

• You can watch the video in the post for visual instructions.

  Start by heating oil in an oven-proof skillet. Also, grease the sides of the skillet. Add onion, peppers, and sweet potato. Fry over medium heat for about 5-6 minutes stirring occasionally. Also add zucchini, tomato, peas, and garlic. Fry for a further 3-4 minutes, then turn off the heat.
• Preheat oven to 350 degrees Fahrenheit (175 degrees Celsius). Skip this step if you are going to make the frittata on the stovetop (see "Stovetop Method" below).

Batter

• Make the batter in a medium to a large bowl. Add chickpea flour, tapioca flour, nutritional yeast, baking powder, and all spices. Stir with a whisk to combine. Then add water in 3 portions, stirring continuously until there are no lumps.
• Pour the batter into the skillet and stir to cover the veggies with it. Decorate with more veggies (optional).
• Bake in the oven for 30-35 minutes. I have a gas oven and it took exactly 35 minutes, but every oven is different, so check after 30 minutes. The edges of the frittata should be golden brown and you should spot cracks everywhere.

Stovetop Method

• Follow the same steps above but instead of baking it in the oven, cover the skillet with a lid. Cook on low to medium heat for about 12-15 minutes.
• Grease a large plate with a little oil. Place it on top of the skillet and carefully flip both, the skillet and the plate. Transfer the inverted frittata back to the skillet, add a lid and cook for a further 10 minutes on low to medium heat.
• Invert the frittata on a plate and garnish with fresh herbs. Enjoy warm or cold!
• Store leftovers covered in the refrigerator for up to 4-5 days. You can also freeze it.

Notes

• Chickpea flour: If you have a Vitamix, or any other powerful blender, you can make your own chickpea flour from dried chickpeas. 
• Tapioca flour: You can use arrowroot flour instead of tapioca flour. Cornstarch might work too but I had the best result with tapioca flour, texture-wise, and flavor-wise.
• Veggies: Feel free to use other vegetables of choice, for example, spinach, broccoli, asparagus, mushrooms (I know, not a vegetable), etc.
• Baking dish: If you don't have an oven-proof skillet like a Cast Iron Pan, simply use a casserole dish or any oven-proof dish of choice. You can also use a muffin tin! Don't forget to grease it with some oil.
• Serving suggestions: Read the blog post above for serving suggestions and to see step-by-step photos.
• Nutrition facts are for one of eight slices.

Nutrition Facts

Vegan Frittata

Amount per Serving

Calories

144

% Daily Value*

Fat

 

3

g

5

%

Saturated Fat

 

1

g

5

%

Carbohydrates

 

23

g

8

%

Fiber

 

4

g

16

%

Sugar

 

5

g

6

%

Protein

 

7

g

14

%

* Percent Daily Values are based on a 2000 calorie diet.

Nutrition information is an estimate and has been calculated automatically

Equipment

Cast iron pan*

Simple and Delicious Vegan Cookbook by ElaVeganCLICK HERE to order!

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