eggless frittata muffins sliced
Print Recipe
5 from 2 votes

Allergen Friendly Egg-less Frittata Muffins

These allergen friendly eggless frittata muffins are the perfect make-ahead breakfast option. They are crispy on the outside, soft and moist in the middle.
Prep Time15 mins
Cook Time30 mins
Total Time45 mins
Course: Breakfast, Snack
Cuisine: American, Canadian, Mediterranean
Keyword: gluten free, nut free, refined sugar free, vegan
Servings: 12 muffins
Calories: 107kcal
Author: Rosa

Equipment

Ingredients

  • 1 tbsp grape seed or avocado oil
  • 1/2 small yellow onion finely chopped
  • 1 red or orange bell pepper finely chopped
  • 4 cremini mushrooms finely chopped
  • 1 green onion finely chopped
  • 2 cups chickpea/garbanzo flour I grind raw chickpeas in my Vitamix
  • 4 tbsp nutritional yeast
  • 1 tsp sea salt
  • 1/4 tsp black pepper
  • 1/2 tsp garlic powder
  • 1/2 tsp turmeric
  • 1 tsp baking powder
  • 2.5 cups water
  • coconut oil for greasing (or cooking spray)

Instructions

  • Preheat the oven to 400 degrees F and grease your muffin tray with the coconut oil.
  • Heat the oil in a large skillet over medium heat, and add the chopped onion, bell pepper and mushrooms. Cook for 5-7 minutes, until reduced. Remove from heat and add the green onion and mix into the veggies.
  • Meanwhile, in a large bowl, add the chickpea flour, nutritional yeast, seasonings and baking powder and whisk to combine. Then pour in the water and mix well.
  • Evenly divide the veggie mixture between your 12 muffin cups, about 1 heaping tablespoon per muffin. Then add the chickpea mixture over top each one, filling to the top. (I used my 1/4 measuring cup to divide the mixture.) Then, using a spoon, stir each muffin gently, to ensure the chickpea mixture reaches the bottom of each muffin cup.
  • Bake for 30 minutes and remove from the oven. Let cool for 5-10 minutes before gently removing from the tray and serve warm, or at room temperature.

Notes

Do not use paper muffin cups in place of greasing your muffin tray. The mixture will get stuck to the paper cup and you will lose a lot it this way.

Nutrition

Serving: 1Muffin | Calories: 107kcal | Carbohydrates: 14g | Protein: 6g | Fat: 2g | Sodium: 211mg | Potassium: 328mg | Fiber: 3g | Sugar: 3g | Vitamin A: 330IU | Vitamin C: 13.5mg | Calcium: 33mg | Iron: 1.3mg