- Prep-time: / Ready In:
- Makes 12 frittatas
- Serving size: 2 mini frittatas
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These veggie-packed mini frittatas make for a savory, satisfying breakfast. Pair them with sides of whole wheat toast and fresh fruit.
Ingredients
- 1½ cups sliced mushrooms (4 oz.)
- 1¼ cups chopped red potatoes (6 oz.)
- ½ cup chopped red bell pepper
- ¼ cup chopped red onion
- 4 cups frozen broccoli florets, thawed and coarsely chopped
- 1½ cups unsweetened, unflavored plant milk, such as almond, soy, cashew, or rice
- 2 tablespoons flaxseed meal
- 1 cup chickpea flour
- 2 tablespoons nutritional yeast
- 1 teaspoon baking powder
- 1 teaspoon dried dill weed
- ¼ teaspoon ground turmeric
- Freshly ground black pepper, to taste
- Chopped fresh herbs, such as chives, tarragon, or parsley (optional)
Instructions
- Preheat oven to 350°F. Line twelve 2½-inch muffin cups with foil bake cups.
- In a large skillet cook mushrooms, potatoes, bell pepper, and onion over medium 10 minutes or until tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking. Stir in broccoli.
- Meanwhile, in a medium bowl stir together milk and flaxseed meal; let stand 5 minutes.
- Stir vegetable mixture and the next five ingredients (through turmeric) into milk mixture. Spoon about ⅓ cup into each muffin cup.
- Bake 25 minutes or until center seems set. Let stand in muffin cups on a wire rack 5 minutes. Remove from cups. Serve warm. Season with black pepper and sprinkle with fresh herbs, if using.
Nutritional Information:
Per serving (2 mini frittatas): 146 calories, 22 g carbohydrates, 9 g protein, 3 g total fat, 0 g saturated fat, 0 g cholesterol, 150 mg sodium, 7 g fiber, 7 g sugar
Note: Nutritional information is provided as an estimate only.
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Comments (51)
(4 from 22 votes)I love so many of the FOK recipes, but this was not one I enjoyed. The end product comes out quite pasty and flavorless. Perhaps with some tweaks it would be better, tripling the herbs/spices, and using less milk to chickpea flour ratio?
Can these be made ahead ? Kept in fridge for a few days?
Hi Jeannie, Yes these will keep in the fridge in an air-tight container for a few days.
I'm going to try this, but I will use only 1 cup of plant milk (for 1 cup chickpea flour). In my experience, the max liquid to chickpea flour ratio is 1:1. Reading through the comments several people say the muffins were too wet after the stated cooking time. I'll also add 0.5g of kala namak for the hint of eggy taste.
I’m curious to know how if the 1:1 ratio fixed the seemingly undercooked (wet) problem that others have mentioned. Let us know!
I made the following substitutes: used almond flour instead of chickpea and panko instead of flaxseed (didn’t have any flaxseed). I used purple potatoes instead of red. I also put the veggies in the pan and then poured the mixture over the top. Overall everyone loved it. It was a bit runny in the middle but having the mixture on top (which didn’t flow down like I had thought) left a sort of bread topping so it looked like more of a soufflée . Big hit. Great as leftovers. Will make again.
Loved it! such a cute size, and has that 'quiche eggy' taste i loved, but without the egg or other processed items. very clever.
What do they mean when they say "(through turmeric)"?
Nevermind...hahaha. New amateur chef here! ♀️ ♀️
American way of saying to stop at that item. 1-10 could be said as one through 10. :)
I mix & match different veggies in this recipe. It always turns out delicious. My only qualm is that making cupcake-sized frittatas makes it too easy to eat all of them quickly! After enjoying my frittata cupcakes with my family for a day or two, I returned to this recipe, determined to make a dutch-oven’s worth! As the recipe requires a lot of prep before baking, I chopped and sautéed everything the night before, and let the ingredients get to know each other in the fridge overnight. I baked at 175*C with the dutch oven closed (lid on) for 20min. & then another 20min after removing the lid. It was still pretty runny through the center (I’d imagined that I could flip it onto a cutting board, but it still wanted to pour in the middle), so –after serving some to an awaiting hungry relative– I popped it back into the oven at a lower temperature for another 10min. to let it dry out somewhat more.
I won’t cook these again. I wasted many ingredients and they came out really moist on the inside! I even added 20 minutes to get the insides cooked. YeahNo the turnout looks nothing like the picture!
Modified to use the vegetables I had on hand (skipped the broccoli and mushrooms). Found that cubing the potatoes as small as possible was nice so you aren't biting into a mouthful of a potato. The chickpea flour mix baked very well. I will definitely double or triple the recipe next time I make this!
Delicious
Its a good idea but missed in the execution. These were still gummy in the middle after 30 minutes. I cooked for another 30 and although they were marginally more set, these were a little bland and flavour was off (maybe the chickpea flour). They needed much more onion, or salt or some other seasoning as they were a little bland. Next time, I think I will try using torn up bread instead of chick pea flour and a pinch of Himalayn black salt (for the egg-y flavour)
I also did not like the taste or consistency. It needs seasoning and it was very pasty tasting. I tried cooking it longer but it didn't help.
How many carbs does one serving have?
I don’t do tofu or any soy. What can be a substitute?
This recipe doesn't expressly call for either. You can use any variety of plant based milks instead soy.
Can I use oat milk?
What can I substitute for the chickpea flour?
These were amazing!!! They hit the spot for a savory breakfast that I can easily take on the go. I used lightly steamed fresh broccoli and added some kala namak for that "eggy" flavor and was very pleased with the results! This recipe going to be in my regular rotation now :)
I was going to try Kala Namak and just went to buy it on Amazon, then I read this; It is recommended not to consume more than 6 grams of Kala Namak salt per day. It should not be consumed more than 3.5 grams a day by people with high blood pressure. 6 grams of black salt contains approximately 300 milligrams of sulfur
Two teaspoons is considered 1 gram of table salt, so 6 grams would be 6 teaspoons of salt. A sprinkle of the kala namak should be fine in reference to the concern over the sulfur content
Krista, 2 tsp salt is 11 grams not 1 gram. So 6 grams of Kala Namak is just under 1 tsp salt. Def only would use a small sprinkle if anyone has high blood pressure.
Well worth the time and effort for a savory breakfast! I sub in whatever vegetables I have in hand and add cayenne to give it a kick. Also use vegetable broth to sauté the vegetables which adds enough salt for us. Thank you!!
baked in a glass pie dish for about 25-30 minutes and sliced it up to freeze for breakfasts, turned out wonderfully! none of the flavors were too strong and it resembled a quiche pretty well
First time making and tasted great!
I don't like nutritional yeast, I find it too strong. Can I leave it out?
You may leave it out, Cath. You may also sub other spices + seasonings, or perhaps use a ground nut/seed mixture (in a "parmesan" style). For other ideas: https://plantprosperous.com/nutritional-yeast-substitutes/
Thank you for the substitute options. My husband has Crohn's and Nutritional yeast, yeast of any kind, is a BIG no-no in our house. I appreciate the substitute ideas.
The recipe doesn’t have salt in it.
Just wanted to know if it would change anything if I left the mushrooms out? My wife won't eat them. (Or maybe substitute with something else like soy curls or something?)
I don’t like mushrooms either. I’m going to try it with zucchini to replace some mushrooms.
Very tasty!
What is the caloric count and nutritional information on this recipe? I didn't see it. Thanks!
Hi Andrea, we have not included calorie information in our recipes to avoid encouraging nutrient tallying and calorie counting, which can create more problems than they solve. With a whole-food, plant-based diet, it's recommended to eat until comfortably satiated instead of counting calories. The higher water and fiber content of whole plant-based foods allows our bodies to more accurately gauge how much food we need to eat. You may find Jeff Novick’s “The Caloric Density Approach to Nutrition and Lifelong Weight Management” article helpful: http://www.forksoverknives.com/the-calorie-density-approach-to-nutrition-and-lifelong-weight-management/
Could I make this in a baking dish instead of individual cups?
You may try it, Betsy! Please note that this recipe is formatted for the cup sizes, so measurements, bake time, etc. may vary for baking in a full dish. We wish you the best with it!
Should I cook the potatoes before I put them in with the vegetables?
Hi Onyx, please note in Step 2: "In a large skillet cook mushrooms, potatoes, bell pepper, and onion over medium 10 minutes or until tender, stirring occasionally and adding water, 1 to 2 Tbsp. at a time, as needed to prevent sticking."
I followed the recipe to the letter, but didn’t care for the flavor or the consistency.
Excellent flavor
Delicious!
Hi. Thanks for this recipe. Can I use silicone baking cups? In place of the foil bake cups.
I used silicon just take care when removing them ☺️
Can I use a different flour? I do not have chickpea. Maybe sorghum or oat?
Chickpea flour is special in that it creates an eggy texture like in a quiche. So I would doubt you’d get the same with oat or sour gram which would be more like regular flour. I often use the Indian version of chickpea flour (Besam or Gram) as it is super fine and creates a better texture.
Sharon, our whole grain flour guide is a helpful resource for substituting: https://www.forksoverknives.com/how-tos/types-whole-grain-flour-guide-whole-wheat-flours/
That dill and veggie combination was delicious! A great breakfast to start your day!
Made a big batch to freeze. Easy back-to-nonvirtual-school breakfast!