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    Home » Recipes » Breakfast

    Asparagus Vegan Frittata [Oil Free]

    Published: Mar 22, 2023 by Rosa · This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, meaning if you click through and make a purchase, I may earn a small commission, at no extra cost to you.

    714 shares
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    Vegan frittata pin
    Vegan frittata pin

    A vegan frittata featuring asparagus, peppers and mushrooms with an eggy chickpea flour batter. It’s packed with flavour, and simple to prepare. This will make the perfect addition to your vegan brunch or breakfast.

    Vegan frittata in pie plate with asparagus and red peppers inside.

    This recipe was originally published in April 2019. It has been updated for content and photos.

    Just like my savoury muffins, this vegan frittata uses chickpea flour as its base, it’s low in calories, wonderfully flavourful, and simple to prepare.

    It’s filling, it’s wholesome, and it’s incredibly delicious. Serve it for breakfast or brunch with a side of baked beans, and home fries.

    Jump to:
    • Why you’ll love it!
    • Ingredients
    • Instructions
    • Variations
    • Storage
    • Expert Tips
    • More vegan breakfast recipes
    • 📖 Recipe
    • FAQ

    Why you’ll love it!

    • Chickpea flour works wonders here. It’s the right colour, it’s protein-packed, and it delivers big flavour! So yes, you CAN make a vegan frittata without tofu and without the highly processed “just egg”.
    • The black salt (also known as Kala Namak) maximizes the eggy flavour. If you haven’t used black salt before, it’s quite a magical ingredient. (It smells like eggs and it tastes like them too!)
    • It’s versatile! Switch up the veggies and spices for a new twist each time.
    • Wholesome: This dish is made using nutrient-dense ingredients, so you can feel great about serving this for breakfast, brunch, or dinner.
    • Allergen friendly! This vegan frittata recipe is not only dairy-free, egg-free, and plant-based, but it’s also gluten-free, soy-free, and nut-free.
    Slice of vegan frittata in plate with fork beside it.

    Ingredients

    Here’s what you’ll need to make our tasty vegan frittata.

    Bowl of chickpea flour, cutting board with veggies, and plate of spices.
    See recipe card for quantities
    • Chickpea flour: This makes up the base of your vegan frittata for a protein-packed and nutrient-dense option.
    • Veggies: I like a combo of asparagus, mushrooms and red bell peppers, but you may use any veggies you have on hand. Just stick to 2 cups worth of chopped vegetables of your choice.
    • Spices: Nutritional yeast, garlic powder, onion powder, parsley, turmeric, salt, pepper, red pepper flakes, and of course, black salt. You may adjust any of the seasonings to your taste, or sub as you’d like.

    Instructions

    (This is a summary with step-by-step photos, full recipe measurements and instructions are in the recipe card below.)

    Cutting board with chopped asparagus, mushrooms, and peppers.

    Start by chopping your veggies, for about two cups worth. Set aside. (photo 1)

    Bowl of chickpea flour batter.

    Add all the dry ingredients to a bowl with the water and whisk to combine. (photo 2)

    Pie plate with chickpea flour batter and veggies inside.

    Stir in the chopped veggies and transfer to a pie plate or similar oven-safe dish. (photo 3)

    Pie plate with uncooked vegan frittata inside.

    Smooth out the top with a silicone spatula before baking. (photo 4)

    NOTE: Grease your dish with vegan butter or oil if needed, or line it with parchment paper to prevent sticking.

    Bake the vegan frittata in your preheated oven for 30-35 minutes, or until a toothpick inserted in the middle comes out mostly clean.

    Then let it rest for at least 15 minutes (but a little longer is better) before slicing and serving.

    The rest time will firm up your dish, making it easier to slice.

    Slice of chickpea frittata in plate with remainder in pie plate behind.

    Variations

    Stick to a chickpea flour base, but switch up the spices and veggies according to your taste and whatever you have on hand.

    Some veggies to try:

    • Cherry, grape, or diced roma tomatoes.
    • Sliced or spiralized zucchini.
    • Green onion, Spanish onion, red onion, or leek.
    • Steamed bite-size broccoli florets.
    • Sautéed spinach, kale, rapini, or swiss chard.
    • Fresh herbs like parsley, thyme, dill, or mint.

    You may also add some shredded meltable vegan cheese to the mix.

    Storage

    Keep leftovers in the refrigerator in an airtight container for 3-4 days. You may reheat them on the stovetop or enjoy them cold from the fridge.

    Expert Tips

    • You may use any veggies you like but don’t use more than 2 cups of chopped veggies.
    • Do not overcook your frittata. For best results and texture, bake until a toothpick inserted in the middle comes out mostly clean, but NOT completely dry. It will continue to set as it cools.
    • Let the frittata rest at room temperature for at least 15 minutes (a little longer is better) before slicing and serving. The cool-down time will help your omelette firm up and make the texture, just right. 😉

    More vegan breakfast recipes

    • White plate with tofu scramble, avocado slices, tomato slices and a slice of toast.
      Silken Tofu Scramble [Or Soft Tofu]
    • stack of vegan pancakes with banana slices on top and syrup dripping down.
      The Fluffiest Vegan Pancakes Ever [and SO easy!]
    • plate with large hash browns and fruit scattered around the dish
      Air Fryer Hash Browns From Scratch [Oil Free Option]
    • Plate with two waffles, with banana slices and blueberries on top.
      Vegan Coconut Milk Waffles [Oil Free]

    If you tried this recipe, please let me know about it in the comments below. I always love hearing from you! Don’t forget to Subscribe to This Healthy Kitchen to be among the first to get my new recipes! You can also FOLLOW ME on Facebook, Instagram, Pinterest, and Twitter to see more delicious food and get all the latest updates.

    Buon appetito

    Rosa

    📖 Recipe

    Vegan frittata in pie plate with asparagus and red peppers inside.

    Asparagus Vegan Frittata [Oil Free]

    A vegan frittata featuring asparagus, peppers and mushrooms with an eggy chickpea batter. It's packed with flavour, and simple to make!
    4.91 from 10 votes
    Print Recipe Pin Recipe Rate Recipe Add to Collection Go to Collections
    Prep Time: 10 minutes minutes
    Cook Time: 30 minutes minutes
    Total Time: 1 hour hour
    Course: Breakfast, Main Course
    Cuisine: American, Canadian, Italian
    Servings: 6 Slices
    Calories: 137kcal

    Equipment

    Empty glass pie plate.
    Pie Plate

    Ingredients

    • ½ cup red bell pepper diced
    • ½ cup mushrooms diced
    • 1 cup asparagus ends trimmed, and cut into 1" pieces (if your asparagus are very thick, also cut in half lengthwise)
    • 1.5 cups chickpea or garbanzo flour
    • 1.5 cups water
    • ¼ cup nutritional yeast optional, but recommended for added flavour
    • 1.5 teaspoon garlic powder
    • 1.5 teaspoon onion powder
    • 1 teaspoon dried parsley
    • 1 teaspoon sea salt
    • ½ teaspoon turmeric
    • ½ teaspoon black pepper optional, but recommended
    • ½ teaspoon chili flakes optional, but recommended
    • ½ teaspoon black salt optional, but highly recommended
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    Instructions

    • Preheat your oven to 375℉/190℃ and grease a 9" pie plate or line it with parchment paper.
    • Chop your veggies and set aside. Use two cups of your favourite veggies.
    • Place all the remaining ingredients in a medium mixing bowl and whisk to combine. Then stir in the chopped veggies.
    • Transfer the mixture to your pie plate and smooth out the top with a silicone spatula. Bake for 30-35 minutes, until the edges are brown and the middle is set. A toothpick inserted in the middle should come out mostly clean, but not completely dry.
    • Remove from the oven and let cool for at least 15 minutes before slicing and serving. As the frittata cools it will further set and slice easier.

    Notes

    • You may use any veggies you like but don’t use more than 2 cups of chopped veggies.
    • Do not overcook your frittata. For best results and texture, bake until a toothpick inserted in the middle comes out mostly clean, but NOT completely dry. It will continue to set as it cools.
    • Let the frittata rest at room temperature for at least 15 minutes (a little longer is better) before slicing and serving. The cool-down time will help your omelette firm up and make the texture, just right. 😉
    Leftovers keep refrigerated in a sealed container for 3-4 days. You may reheat or enjoy chilled.

    Nutrition

    Calories: 137kcal | Carbohydrates: 21g | Protein: 9g | Fat: 2g | Sodium: 608mg | Potassium: 406mg | Fiber: 5g | Sugar: 4g | Vitamin A: 622IU | Vitamin C: 17mg | Calcium: 25mg | Iron: 2mg
    DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
    *Nutritional information is an estimate, calculated using online tools and does not include optional ingredients unless otherwise indicated.

    FAQ

    Is there a substitute for chickpea flour?

    There is no substitute for chickpea flour here. But you should have no trouble finding some in any health food store, or Indian market. Note, it may also be called garbanzo bean flour.

    Can I make my own chickpea flour?

    Yes, absolutely. I always make my own from dry, uncooked chickpeas. If you have a powerful blender, like a Vitamix, you may grind raw chickpeas into flour in about 1 minute or less. (NOTE: It will be very loud!)

    Can I make vegan frittata ahead of time?

    Yes. In fact, it’s best to plan ahead to give it time to set and firm up before slicing and serving. You may serve warm, at room temperature, or chilled from the fridge.

    714 shares

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    Comments

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    1. Dana Lasswell

      April 02, 2023 at 2:58 pm

      5 stars
      Delish and easy to modify! Chickpea flour will never be the eggs I used to consume, but such a perfect plant-powered alternative in this recipe! I used all Kala Namak salt for eggy flavor. Thanks!

      Reply
      • Rosa

        April 03, 2023 at 8:36 am

        You’re welcome Dana. So happy you enjoyed it. 🙂

        Reply
    2. Gina

      March 30, 2021 at 8:14 am

      4 stars
      I really liked this recipe and would do again. But I have to admit that I struggle with figuring out if it was “cooked” enough because the consistency changes after it cools. It was delicious as left overs as well.

      Reply
      • Rosa

        March 31, 2021 at 9:49 am

        Glad you enjoyed Gina!

        Reply
    3. Patricia

      March 13, 2021 at 7:38 am

      5 stars
      WOW! This is incredibly simple, versatile, and DELICIOUS. I left out the chili flakes for the kiddo and then added pickled jalapeño on top of mine. Sooo goood! Will be a weekly breakfast staple in our house now.

      Reply
      • Rosa

        March 14, 2021 at 9:20 am

        Thanks so much for sharing Patricia! 🙂

        Reply

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    Hi, I'm Rosa! Welcome to This Healthy Kitchen where you'll find tasty and nutritious, plant-based recipes. I'm an avid home cook who believes food is medicine. Each recipe is made using wholesome ingredients and under 400 calories per serving with many gluten-free and oil-free options. Occasional cheat days included. 😉

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    714 shares