This Gluten-Free Vegan Mushroom and Spinach Frittata is a savory and satisfying breakfast or brunch option that’s completely egg-free and dairy-free. Made with a chickpea flour batter and packed with nutrient-rich vegetables, this frittata is a protein-packed dish that’s easy to prepare and versatile enough for any time of day.
Why You’ll Love This Recipe
- Egg-Free Alternative: The chickpea flour batter replicates the texture of traditional frittatas without using eggs.
- Protein-Packed: Chickpea flour and fresh veggies make this dish a nutrient-dense option.
- Gluten-Free and Vegan: Perfect for those with dietary restrictions or allergies.
- Customizable: Add your favorite veggies, herbs, and spices to suit your taste.
Ingredients
For the Frittata:
- 1 cup chickpea flour
- 1 cup water
- 2 tablespoons nutritional yeast (optional, for a cheesy flavor)
- 1/2 teaspoon turmeric powder (for color)
- 1/2 teaspoon garlic powder
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1 cup mushrooms, thinly sliced
- 1 cup fresh spinach, roughly chopped
- 1/4 cup red onion, finely chopped
- 1 tablespoon olive oil (or any neutral cooking oil)
Optional Garnishes:
- Fresh parsley, chopped
- Vegan cheese, shredded
- Cherry tomatoes, halved
Ingredient Breakdown
Chickpea Flour
The star of this vegan frittata, chickpea flour provides protein, fiber, and a dense texture that mimics eggs.
Mushrooms and Spinach
These veggies add earthy flavor, a boost of nutrients, and vibrant color to the dish.
Nutritional Yeast
Optional but highly recommended, it adds a savory, cheesy flavor without dairy.
Instructions
Step 1: Preheat the Oven
- Preheat your oven to 375°F (190°C). Grease or line a 9-inch pie pan or oven-safe skillet.
Step 2: Prepare the Batter
- In a mixing bowl, whisk together the chickpea flour, water, nutritional yeast, turmeric, garlic powder, salt, and black pepper until smooth. Let the batter rest for 5 minutes to thicken slightly.
Step 3: Sauté the Vegetables
- Heat olive oil in a skillet over medium heat.
- Add the red onion and mushrooms. Cook for 3-4 minutes, stirring occasionally, until the mushrooms release their moisture and begin to brown.
- Add the spinach and cook for 1-2 minutes, until wilted. Remove from heat.
Step 4: Combine and Bake
- Spread the sautéed vegetables evenly in your prepared pan.
- Pour the chickpea batter over the vegetables, ensuring everything is evenly coated.
- Bake for 25-30 minutes, or until the frittata is firm and golden on top.
Step 5: Cool and Serve
- Let the frittata cool for 5-10 minutes before slicing. Garnish with fresh parsley, vegan cheese, or cherry tomatoes if desired.
Picture Gallery
Tips and Variations
- Add More Veggies: Include bell peppers, zucchini, or sun-dried tomatoes for extra flavor and texture.
- Make It Spicy: Add a pinch of chili powder or red pepper flakes for a bit of heat.
- Use Fresh Herbs: Mix in chopped basil, thyme, or dill for an herbal boost.
- Meal Prep: Make the frittata ahead of time and store slices in the fridge for up to 3 days.
Nutritional Information (Per Serving – 1 Slice)
- Calories: 130
- Protein: 6g
- Carbohydrates: 16g
- Fat: 4g
- Fiber: 3g
- Iron: 10% of the daily value
- Vitamin A: 15% of the daily value
This vegan frittata is a healthy, low-calorie option packed with plant-based protein and fiber.
Conclusion
This Gluten-Free Vegan Mushroom and Spinach Frittata is a delicious and satisfying dish that’s perfect for breakfast, brunch, or even dinner. Its fluffy texture and rich flavor make it a crowd-pleaser for vegans and non-vegans alike. Whether you enjoy it fresh out of the oven or reheated for a quick meal, this frittata is sure to become a go-to recipe.
Have you tried this recipe? Share your favorite veggie combinations or serving suggestions in the comments below! Don’t forget to tag us on social media with your frittata creations—we’d love to see them.
Frequently Asked Questions
1. Can I make this frittata in advance?
Yes! The frittata can be made ahead and stored in the fridge for up to 3 days. Reheat slices in the oven or microwave.
2. Can I freeze this frittata?
Absolutely! Let the frittata cool completely, then wrap individual slices in plastic wrap and store in a freezer-safe bag for up to 2 months.
3. What other flours can I use instead of chickpea flour?
Chickpea flour works best for this recipe, but you can try a mix of rice flour and tapioca starch for a similar result.
4. Can I make this oil-free?
Yes! Use a non-stick skillet and a little water or vegetable broth to sauté the vegetables instead of oil.
5. What should I serve with this frittata?
Pair it with a fresh green salad, avocado toast, or roasted potatoes for a complete meal.
Disclaimer: The nutritional information provided is an estimate based on standard ingredient values and typical serving sizes and is for informational purposes only. Variations in ingredients, brands, preparation methods, and portion sizes may result in differences in the actual nutritional content of your dish. This recipe is not intended to replace professional dietary advice or medical guidance. Individual dietary needs vary, so always consult a registered dietitian, nutritionist, or healthcare provider for specific concerns. By using this recipe, you agree that the creators are not responsible for any outcomes, including inaccuracies or adverse reactions.