- Prep-time: / Ready In:
- Makes 3 6-inch omelets
- Serving size: 1 omelet
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This wonderful egg-free omelet is easy to make and is good for breakfast, lunch, or dinner.
Find this recipe and more in the Forks Over Knives Recipe App.
By Ann Crile Esselstyn, M.Ed., and Jane Esselstyn, R.N.,
Last Updated:
Ingredients
- 1 cup chickpea flour
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ¼ teaspoon white pepper
- ¼ teaspoon black pepper
- 1/3 cup nutritional yeast
- ½ teaspoon baking soda
- 3 green onions (white and green parts), chopped
- 4 ounces sautéed mushrooms (optional)
- Optional toppings: Tomatoes, spinach, salsa, hot sauce, microgreens
Instructions
- Combine the chickpea flour, onion powder, garlic powder, white pepper, black pepper, nutritional yeast, and baking soda in a small bowl. Add 1 cup water and stir until the batter is smooth.
- Heat a frying pan over medium heat. Pour the batter into the pan, as if making pancakes. Sprinkle 1 to 2 tablespoons of the green onions and mushrooms into the batter for each omelet as it cooks. Flip the omelet. When the underside is browned, flip the omelet again, and cook the other side for a minute.
- Serve your amazing Chickpea Omelet topped with tomatoes, spinach, salsa, hot sauce, or whatever heart-safe, plant-perfect fixings you like.
Nutritional Information:
Per serving (1 omelet): 185 calories, 27 g carbohydrates, 15 g protein, 3.3 g total fat, 0.4 g saturated fat, 0 g cholesterol, 244 mg sodium, 7.9 g fiber, 4.5 g sugar
Note: Nutritional information is provided as an estimate only.
Comments (103)
(5 from 50 votes)So so good!! Enjoyed it with cumin in it and filled it with hummus and sautéed garlic and spinach
Curious: How do you make sautéed mushrooms (or have omelette not stick) without oil? Thanks!
Hi Claire, Thanks for your question! Mushrooms give off liquid when cooked, which stops them from sticking to the pan. With the omelet, we recommend cooking in a non-stick pan. Be sure to get the pan up to heat before adding the omelet, as this will help it not stick. For more cooking without oil tips, we've got this useful guide. Hope that helps. https://www.forksoverknives.com/how-tos/nonstick-kitchen-tools-for-oil-free-cooking/. https://www.forksoverknives.com/wellness/plant-based-cooking-how-to-cook-without-oil/
Delicious food
This is really delicious and quite filling! Printed and now in recipe binder!
I totally agree about the measurement method. Give us the weights, please! I am mie able to work out for how people I am cooking that way too! Please be realistic enough to know we don't all over the world use American cups... S
Is there a way to NOT USE so many ultra-processed ingredients? Everything is a powder for this pancake...........
Hi ADT, You could experiment with freshly minced garlic and finely chopped onion. Or leave the onion and garlic powder out altogether. Hope that helps. Happy omelet making!
This is very similar to "torta di ceci" or "cecina" from Italy, where it's baked instead of fried in a pan, but it's amazing. I would suggest, having made cecina a few times, that letting the batter sit for a day, or overnight makes it come out much, much better. Yummy as all get-out, though.
Oy, why do recipe authors set themselves up for bad reviews by not giving a weight instead of or in addition to the cup measurements? Half of the comments seem to stem from people likely using too much chickpea flour. There are two main methods of measuring by cups: scoop + level and fluff, spoon, level. If you get an unsatisfactory result in any recipe just showing cups, try the other method. It'll likely be better. To the authors and editors of Forks over Knives: give a weight and make things easier for everyone!
I make up a batch of the dry ingredients and keep them in a mason jar. To make one ‘nomlette’ use 1/4 cup and 1/4 cup of water, mix well and let stand for a few minutes while the pan heats up. I love steamed spinach, salsa and avocado on top. We have a locally made commercial product available here in Halifax, Nova Scotia . It’s called ‘Eggcitables’ and I have been using it, and loving it for a few years. This recipe is very similar, and of course cheaper to make.
I made this recipe .... it was ok but you really had to flip the chickpea omelet pancake on both sides or it did not get cooked all the way through instead of cook it on the bottom and fold it over. I was disappointed a bit... it was a dense chickpea pancake that tasted like a giant stuffing ball! And you really can get 2 chickpea omelets out of the batter recipe in my opinion. I have made socca before and its better to me im taste.Idk, this recipe is just ok.
Omelet? I agree with everyone who said pancake. I use it as bread! Really great with a veggie burger!
This is an Americanized version of an Indian standard, besan chilla. Google that and you'll find a ton of recipes with different spices and veggies added. You can make it flat like a pancake with the veggies mixed into the batter, or thin and stuffed like an omelette. Nutritional yeast, black salt, and baking soda are optional, just use a little less water if you leave the nutritional yeast out. The batter is thick, so it doesn't pour like eggs do. Instead, scoop it into your skillet and then flatten/smooth it out into a thin circle with a spatula. It will cook through quickly and taste great! Tip: chickpea flour at the health food store is expensive. Try your local Indian market if you have one. Ask for Besan. Same thing (just ground chickpeas) but it is ground a bit finer, which I prefer for this recipe, and is much less expensive. Also, I use zero oil in this recipe and cook in a nonstick pan. Turns easily and never sticks.
Interesting recipe. It turned out mostly well. I did end up breaking some pancakes since it took a couple of them before I got the hang of working with such thick dough. I cooked mushrooms and spinach that I added to the pancakes before flipping them over. Quite filling.
Definitely more pancake than omelette, and I guess I didn't use enough oil in my pan because it burnt and it wouldn't cook through. Even some parts that were more cooked through just did not have a good texture.
I used the exact measurements straight into the blender, no problem with mixing. I used chickpea flour by Bob's Mills. I also used the black salt and it really gave it an egg taste! Loved it thank you!
Of course you can, you can also add kala namak
Kala namak and black salt the same?
SO delicious and easy to make.
Kala namak (black salt) is a good egg flavor. I use it in my tofu "egg" salad for sandwiches. And socca, from south of Grance, is basically the same thing; chickpea pancake. I make it in a hot iron skillet and cook the top under the broiler. There's no nute yeast in socca, but nute yeast is good for added flavor.
Can I do this without nutritional yeast as it does not agree with my stomach
Sure! Go ahead and customize it to your tastes
Your ratios we're spot on! I wound up mixing halved grape tomatoes and chopped bell peppers into the batter. Great quick lunch for the hubs before work!
Wow we lived this!!! Found it best to sauté the veggies first, i did peppers, onions and jalapeños. Make the batter them mix the veggies in the batter then put it in the pan, it set up much better tahan pouring the batter over the veggies. I topped it with avocado picked onions and hit sauce! Delicious! Thanks for a great recipe! Wish i could add a pic!!!
I love this recipe! I saute veggies and plant based meat beforehand. The key to keeping it whole "omelette " style is to use a nonstick well oiled skillet. Test the edges of the omelette by lifting sides with a rubber spatula. The omelette should be bumpy and slightly dry before turning. I add more oil as needed to prevent sticking. Perfect omelette!
This is like a pancake. Please put your mind set on making a pancake than omelet. Use a non stick pan to make your life easier. Its good but the texture throws me off.
Casey, my son struggles with the texture as well! So for him I make small one bite pancakes and cook them until they’re a little red/brown on the both sides and he said the texture is gone. Hope this helps you have a better experience eating them ❤️
Hands down one of my favorite breakfast meals! I saw some struggled with how much water they needed! As an experienced baker, never add all of your wet ingredients at once always a little by little. There are so many factors that can effect that. Your altitude and how humid/dry where you’re at. I needed just under 1 cup of water for my batter. Hope this helps don’t give up it’s worth trying again so good
As others, one cup water definitely was not enough to make a batter, it was just dry and wouldn't stick together. Then I put too much water and it stuck to the pan and fell apart. Why does it seem to work for some people and not others? I love eggs and am having a hard time finding anything to eat for breakfast (as I am gluten-intolerant AND type-1 diabetic), so protein is one of the only things I can eat without my sugars going to 300. This receipt gave me hope and excitement and totally bums it out it doesn't work!
Try Just Egg, really good. I also like tofu scramble as a breakfast burrito.
I like this recipe - but I wonder if I am doing something wrong - 1 cup of water is not enough to make a batter - I keep adding water - maybe 1 1/2 cups more and still end up making it like scrambled eggs because it doesn't pour out like pancakes. Any suggestions?
https://youtu.be/TR-6KdobOtA Chick pea flour omelette recipe from an Indian lady. Hope you like the recipe.
I've started making these when I tried to recreate just egg. Tho I just always winged it and never really followed a recipe. I'd just throw together a batter. I make mine thinner sometimes and add some cashew cheese in the middle and fold it into neat squares. They store well in the fridge and make great breakfast sandwiches throughout the week with Tempeh breakfast sausage I make up. Kala Namak salt and boom...better than any fast food breakfast sandwich.
I made these into pancakes, got six pancakes out of the recipe. I first sautéed mushrooms, green onions and fresh minced garlic and mixed it into the batter, plus added one flax egg (1 tablespoon ground flaxseed, 3 tablespoons water). And I forgo the nutritional yeast. After plating, I sprinkled a bit of green salt on two of them. The other two topped with a bit of Gochu Jang. Thank you for the inspiration …very tasty will definitely make again!
I batch prepare the dry mix in Mason jars, take out as much as I’m going to use. Great to have on hand for surprise guests, to stretch a meal, etc. Genius!
Love this idea! Thanks for sharing
I made these and the chick pea flour "pancake" was great using a non-stick pan !! Definitely making again !! I did add extra pepper to my taste.
Super easy and delicious, a recipe that subs as a higher protein, starch-type base to replace rice or potato.
I’ve used this recipe for years, not realizing it’s FOK. I really like it. I do add a thin scrape of tomato paste to the inside before adding other fillings. For my non-WFNO vegan family members I also add a sprinkling of Daiya cheese.
I had to add more water. Delicious flavor. Finally got it to not stick to the pan--yes my pan was super hot, kinda burned in some areas, so im still working on it--ive come a long way from a goopy sloppy sticky mess. that being said, will this work in the oven? chickpea frittata? what would i need to add to make it an oven recipe? 350?
Has anyone tried batch cooking and freezing these? Curious about using them to meal prep breakfasts.
Tried the recipe. Was perfect. I added the cooked veggies to the batter and it cooked great. More like a pancake than omelette. Very tasty!
I would call this more of a pancake. Next time I will add the veggies to the batter. Overall, good taste (subbed broccoli). Ate it with grainy mustard. The dill was a nice touch.
And will heed the “makes 3-6 small omelettes”.
I had to make this 3 times to get it right but it was well worth it! First, the pan has to be hot...I used a little cooking spray to make sure it didn't stick (like it did the second time) but not sure that would even be needed if it was hot enough. I love it with salsa or my eggplant/red pepper spread plus lots of veggies. Filling and delicious! It's become my "go to" for an easy, quick breakfast or any meal of the day.
I followed the recipe and the consistency was thick, not a pancake batter consistency. Although I greased the fry pan, it would stick to spatula and fell apart when I flipped. It doesn’t seem to cook all the way. I ended up making more like scrambled goulash. I even made a second batter in case I accidentally didnt measure correctly but came out same both times.
Did you use all the batter at once? The recipe indicates that it’s for making 3 individual omelettes. I have made similar chickpea flour tortillas and I know they do take a while to cook…. I may consider adding a flax egg when I try this recipe out…
I made a Mexican pizza for breakfast by using the omelet on the bottom, 1/4 cup of refried beans in the middle and 1/4 cup fresh salsa on top. So good! Thanks again Forks Over Knives for a great plant based recipe!
Can these be made in a small batch and then reheated each morning?
I loved how simple it is to prepare for an oil free, super tasty meal. Will make this again and again ❤️
Thank you so much!!. So delicious.
Look great
Love this recipe!!! Doubled up on the green onions. Stuffed it with sautéed vegetables and some shredded vegan cheese that spilled over the plate.
This recipe was great!!! We're super new to this lifestyle change and I was really craving an omelet this am. Thank you so much definitely a keeper for us!
Loved my omelette, had no nooch so used some vegan apple wood instead. Worked really well, after flipping added some sautéed mushrooms vegan ham and a sprinkling of some more apple wood then folded over and covered with a lid until cheese had melted was perfect, thankyou ✌️
Success! We topped with salsa, sprouts, and black beans. Definitely part of my breakfast menu from now on.
Do you think it would work with Almond flour?
MAJOR FAIL. I poured a cup of the omelet batter into the fry pan and it instantly, thickly coated and stuck to the non-stick pan. It wouldn't even scrape off. Since the recipe didn't say a word about putting any lubricant ("butter", oil, water) in first, I didn't.
Not relevant to this particular recipe but I have learned over the years that adding nutritional yeast and garlic to the batter will cause sticking. I had to strip my cast iron twice before I figured out what was happening. Only use garbanzo flour and baking soda in the batter. Add everything else after pouring the batter onto the pan by sprinkling it over. I usually sprinkle yeast first, then everything else. No problems since using seasoned cast iron with just a swipe of oil each time. On most electric stoves I set the heat at about 2.5.
Forgot to mention. The thickness of the batter is very important too. Too thin, and it will stick and burn. My batter pours but needs a little push to get it out of the measuring cup. There should be no foam in the batter.
Oh, and I never flip. I just pour, add the toppings, and fold over when the greens start to wilt and the omelet is dry enough to fold but not so dry that it cracks. We don’t use baking soda but I am going to try that and see if it makes them more crack resistant. As a vegan these are a must to give diversity to dense protein and iron sources in addition to red and cannellini beans, and lentils.
I used my cast iron pan, be careful about the heat. Flipped the omelette with no issues.
Tip: whether it non stick or not the pan must always for any recipe become hot before food/ingredients go into the pan. Next if you are to use any oil it would go in now, and you’d wait for the oil to be hot, lastly you would finally add your food/ingredients. Or else the pan will essentially be less “non stick”
Fantastic recipe. Delicious and easy. Tastes just like an omelet especially if you add some vegan cheddar Thanks!!
Love these omelets. I find there is a bit of a learning curve on the cooking time and when to flip, so no sticking. But once you've got it this works well. Very tasty!
Love this recipe, but I alter it: add a pinch of black salt for eggy flavor, and leave out the nooch. (I have yet to find a brand of nutritional yeast that tastes good to me) Also, I add extra veg!
Thanks for this suggestion because I am out of nutritional yeast until next week! So, I'm trying for Sunday breakfast tomorrow. Thank you Jen.
I love Sari I love Sari nooch. Also Whole Foods has a good one as does Frontier (in spice section of grocery store).
Tastes good but not the consistency of an egg - more like a pancake. Did I do something wrong?
I’d hate to waste all thst if it sticks to the pan. Any suggestions?
I have the same problem with sticking--it becomes one lumpy mess. I would make it all the time if I could get it to look like the picture.
You'll have to buy one non sticking pan only for pancakes. If you prepare other food in it it loses its "non stickiness".
I oil my frying pan very lightly, cut a round of baking paper the size of the base. Line the bottom of the pan and oil the paper slightly. As long as you don't go too deep with your batter the *pancake* won't stick. Just remember to turn it, leaving the paper in place, not flip it
MAJOR FAIL. Since the recipe didn’t say a word about putting any lubricant (“butter”, oil, water) in first, I didn’t. I poured a cup of the omelet batter into the fry pan and it instantly, thickly coated and stuck to the non-stick pan. It wouldn’t even scrape off.
Cast Iron works no sticking
Wait for your non stick pan to be HOT before adding your mixture in to it.
5 stars. Don’t forget a pinch of kalanamak if you’d like some eggy flavor!
What could I substitute for mushrooms? I'm allergic to them.
Substitute any cooked veggies that you like.
My family and I all LOVE this recipe! We eat it often, and not just for breakfast
The recipe looks delicious. Is there any substitute for chickpea flour? It isn’t available where I live.
Nuts.com sells all kinds of flour by mail order. You can grind dried chick peas in a food processor.
Bob's Red Mill makes chickpea flour and they sell online--incredible range of products. Employee-owned great company
I am the odd man out here, I found this to be awful.
Lizzie, I just replied to you, but it went onto another post below. Not sure why. Oh well. Jason
Chickpea flour taste a lot better if you let it rest after putting the liquid in. I make a chickpea flatbread which calls to let rest for 2 hours at room temperature. I know this is for a breakfast and don't see why you couldn't put in the fridge overnight and stir in the morning. Give it a try, it's a lot better
Lizzie, What exactly did you hate? The texture? The taste? Any chance that it's operator error?
There are people who would agree with you. The secret, I think, to reliably tasty chick pea flour recipes is to use TOASTED chick pea flour. It is healthier for you and makes all the difference.
I have used this recipe for years, both as is and as part of my potato casserole. Delicious and I have used many, many delicious variations with sautéed or raw vegetables, and plant-based sauces such as ketchup and thickened ranch dressing (like a mayo) One of my favorites and best FOK recipes.
Larry, what recipe do you use for Ranch dressing?
Potato Casserole- can you share, Please!? Jane@pipia.com
Found it and replied back, but it also went to someone else's post : P
Please share your potato casserole. Sounds yummy
Can't wait to try i
Such a great breakfast option. Love adding different veggies and spices to jazz it up!
This is a really great breakfast idea for any day of the week!
You're not alone. I've only had bad experiences with "fake egg" recipes and am not even going to bother trying this one. I always end up throwing out the "egg" and eating the vegetables. Happy to know I'm not the only one!
Chickpeas—more like chick, please! I love surprising friends and fam with this egg-free omelet!
Found your reply : )) I use JUST egg a LOT, have you tried that one? Truthfully, I like it better than some because it's NOT eggy. Makes a killer frittata!
This was such a nice change up w/ mushrooms and salsa. Followed the recipe. A keeper, Turned out great !
A great savory breakfast recipe.
Great breakfast