Delicious, high-protein vegan frittata with no tofu

vegan frittata no tofuWhen my boyfriend and I decided to go egg-free this past summer, there was one dish we were pretty worried about: our frittata.

 

Frittata is a delightful Italian omelette full of potato, onion, and greens. Shaun had one every morning for breakfast, and we’d often make them on the weekends. They were perfect to pack up before a road trip or flight, and a super easy picnic to share with friends.We were obsessed with it, and didn’t know if we could find good replacement vegan omelette.

 

We went on a search for possible vegan egg replacements, and I was pretty worried because a lot of them use tofu. I try to reduce soy in my diet as much as possible, and I wanted something just as easy as eggs.

With a little more digging, we found we could use my *favorite* ingredient: chickpea flour. I use chickpea flour as a high protein, gluten free flour in my ginger cookies and apple cider muffins, but I actually first learned about chickpea flour from one of my favorite bloggers, David Lebovitz.

 

David introduced me to socca, a French chickpea flour flatbread. It’s the perfect accompaniment for dips and spreads, to create a little burrito with sautéed greens, or event to make a gluten free pizza! (Seriously, make some socca now. But I guess that’s for another post).

 

I’d experimented before with making a thick socca, and when we thought about including our regular frittata fillers inside the batter, I realized we could have a really delicious vegan frittata on our hands.

 

How to make your vegan frittata

You start by sautéing the onions and potatoes in olive or coconut oil on medium heat. You can also include any spices you’d like here – our favorites are fennel and cumin seeds.

 

Meanwhile, mix up the chickpea flour batter – it’s super easy – simply mix chickpea flour, water, and a little salt! Once the potatoes have softened, throw on your favorite greens – we’ll use arugula, beet greens, kale, or anything we have on hand – and let them wilt down.

 

Pour the batter over your veggies, and mix them up in the pan to get everything to start cooking. As the batter starts to set, you can cover the pan and keep the temperature to a low heat.

 

The only hard part about this frittata is flipping it (which was just as hard with eggs too!).

 

Here’s how we flip our vegan frittata:

  1. Slide a spatula underneath the frittata and slide it out onto a plate (cooked side facing down).
  2. Place the frying pan upside down on top of the fritatta, like you’re shutting the fritatta between the plate and pan.
  3. Flip the plate on top, frying pan underneath, so now the uncooked side of the fritatta is facing down.
  4. Replace on the heat!

 

It’s the best way to make sure everything doesn’t break apart, and while it’s not easy – you’ll get the hang of it!

 

The best part about this frittata is that it stays great in the fridge up to a week. My boyfriend takes slices and microwaves it throughout the week, adding just a little extra salt and pepper. Hot sauce, tahini, or avocado have also been great toppings in my experience 😀

 

This is a super simple breakfast that is great to have in your arsenal, whether you’re vegan or not. So go on get cooking!

 

Delicious, high-protein vegan frittata with no tofu
 
Prep time
Cook time
Total time
 
Author:
Serves: 5 servings
Ingredients
  • 1 tbsp olive oil
  • ½ large onion, sliced thin
  • 1 potato, sliced thin
  • Handful of Spinach, kale, arugula, or your favorite lettuce green
  • Salt & Pepper to taste
  • 1 tsp fennel seed (optional)
  • 1 tsp cumin seed (optional)
  • 1¼ cups chickpea flour
  • 1½ to 2 cups water
  • Tahini and sliced avocado (optional)
Instructions
  1. Heat olive oil in a large frying pan at low-medium heat.
  2. Add diced onion and cook for ~3 min until they “sweat” or lightly start to brown
  3. Sprinkle with salt, pepper, fennel, cumin, or any other spices you'd like to add.
  4. Add sliced potato
  5. Sprinkle with more salt.
  6. While the potato cooks (about 4-7 minutes), make the chickpea batter: mix chickpea flour with ~1/4 tsp salt and 1½ cups water. You want a relatively thin batter: if you spoon up some batter it should fall off the spoon easily. If the batter is too thick, add water ¼ cup at a time until you reach the desired consistency.
  7. Add a handful of spinach to the potatoes, mix, and let the greens wilt and cook down.
  8. Add the chickpea batter, mixing the batter and the vegetables together until the batter starts to set.
  9. Cover and let cook for about 3 minutes.
  10. Once the batter has almost hardened all the way through, use the plate flip method described above!
  11. Let the frittata cook for another 1-2 minutes, until the liquid is gone (you can test this by sticking a fork in the center and seeing if there is liquid).
  12. Remove to a plate, and let cool.
  13. Top with tahini and avocado (optional), give an extra sprinkle of salt/pepper if it's needed or desired, and serve!

 

 

  Thanks for reading, and have a wonderful day,   samantha attard sig

 


samantha attard happy healthy humanSamantha Attard, PhD, is the founder of Happy Healthy Human. Sam is a performance coach and yoga instructor who helps people eat, move, and live with intention. Learn more here.

 

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