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Chickpea Asparagus Frittata [Vegan+GF+Oil Free]

asparagus frittata cooked in pan on cutting board

This perfect for brunch, asparagus frittata is tasty, full of fresh spring veggies and completely wholesome. This eggless frittata uses chickpea flour to make it, not only a healthier choice, but also an allergen friendly option. Plus, it is gluten free, vegan, oil free and nut free, making this perfectly suitable for any and all diets. The best part? Only 141 calories for a generous slice! So if you’re watching your caloric intake, this is a great, filling option, without any guilt attached.

vegan asparagus frittata slice on plate with spinach salad

How do you make asparagus Frittata without eggs?

Chickpea flour is really an amazing ingredient. It so perfectly replaces the egg in both texture and flavour. Believe me, I was not convinced until I first tried it with these Allergen Friendly Eggless Frittata Muffins I made a while back. But they were so well received by all my family and friends that I just had to make another chickpea flour frittata variation. If you want to take this to the next level and add even more eggy flavour, I highly recommend a sprinkle or two of black salt over top. This amazing ingredient actually smells and tastes like eggs. It’s really quite incredible! I use black salt in my Chickpea Salad Sandwich and it really takes it from yum to mouthwatering!

asparagus frittata sliced on plate with fork cutting in to take a bite

How do you prepare vegan asparagus frittata?

First, chop up all your veggies. I start by quartering my leeks lengthwise while they are still bunched, to make it easier. Then thinly slice them. Since leeks are pretty good at hiding dirt in between their layers, make sure to give them a good wash. I toss my chopped leeks into a colander and wash them in the sink under running water to get out all the grime. After washing and chopping your veggies, add them to a 12″ pan that is deep enough to fit your frittata batter later. The one I used is about 5″ deep. Also, make sure your pan is oven safe, and non stick so you don’t run into trouble later. Sauté the veggies in water (or oil if preferred) until softened and reduced. This will take about five minutes.

leek and asparagus in large skillet

While the veggies are cooking, prepare your chickpea flour batter by combining the flour, water and all the seasonings in a large bowl. Whisk well to ensure everything is nicely incorporated and combined.

chickpea flour batter in bowl for frittata

Then, when the veggies are cooked, remove the pan from the heat and pour in your batter that you just made. Place the pan in your preheated oven in the center rack and bake.

asparagus frittata in large skillet before baking

Your asparagus frittata is ready when the edges are nice and brown and the center is set. Give the pan a little jiggle to test that the center is cooked. Remove from the oven and allow your frittata to cool at room temperature for at least 30 minutes before you try slicing and serving. This time will help firm up the frittata, making the texture just right, and also easier to slice.

vegan asparagus frittata in pan on cutting board

Vegan asparagus frittata tastes amazing served at room temperature, or even chilled. So if you’re planning ahead, you can definitely make this the day before and chill in the fridge, then serve cold. You and your guests will love this eggless brunch treat. Enjoy!

wedge of asparagus frittata on plate with asparagus in background

Want more great brunch recipes? You might also like these!

asparagus frittata pin

asparagus frittata cooked in pan on cutting board

Chickpea Asparagus Frittata [Vegan+GF+Oil Free]

Course: Breakfast, Main Course
Cuisine: American, Italian
Keyword: gluten free, nut free, oil free, sugar free, vegan
Prep Time: 10 minutes
Cook Time: 50 minutes
Total Time: 1 hour
Servings: 8 Slices
Perfect for brunch, this eggless asparagus frittata uses chickpea flour in place of eggs to make an allergen friendly, delicious omelette for all to enjoy.
Pin Recipe Print Recipe

Ingredients

  • 1 leek quartered lengthwise & thinly sliced
  • 1 red onion thinly sliced
  • 1 bunch asparagus ends trimmed, then cut into 1" pieces (if your asparagus are very thick, also cut in half lengthwise)
  • 2 cups chickpea/garbanzo flour
  • 4 cups water
  • 1 tsp salt
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1/2 tsp turmeric

Instructions

  • Preheat your oven to 375 degrees F.
  • Add your leek, onion, and asparagus with a tablespoon or two of water to a deep, 12" nonstick, oven safe pan. Sprinkle with salt and pepper and sauté the veggies until softened, about 5 minutes, adding more water as needed to prevent sticking. Remove from heat and set aside.
  • Meanwhile, combine all remaining ingredients in a large bowl and whisk well to combine. Pour this mixture into your pan and place in the center of your oven. Bake for 40-45 minutes, until edges are brown and the middle is set.
  • Remove from the oven and let cool for at least 30 minutes before slicing and serving. As the frittata cools to room temperature, it will further set and make slicing easier.

Notes

Serve your frittata at room temperature, or chilled.
 
Calories: 141kcal | Carbohydrates: 22g | Protein: 8g | Fat: 2g | Sodium: 320mg | Potassium: 407mg | Fiber: 4g | Sugar: 5g | Vitamin A: 625IU | Vitamin C: 5.5mg | Calcium: 40mg | Iron: 3mg
DID YOU TRY THIS RECIPE?Mention @this.healthy.kitchen on IG and tag #thishealthykitchen!
*Nutritional information is an estimate, calculated using online tools.

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43 Comments

    • rosa

      Hi Erin, I haven’t tried this one on stovetop but since it makes quite a thick frittata, I would try it but halve the recipe or it will be very difficult to flip. I’d love to hear how it turns out if you try it this way.

  1. Pam

    I’ve tried this recipe thanks, but I used two cups of water, not four. I can’t imagine how long it would take to cook it with four cups.

  2. Kelly Anthony

    5 stars
    What a great alternative for a classic frittata with all the same flavors. Frittatas remind me of spring brunches with my girlfriends. I can’t wait to make this for them.

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