Mediterranean healthy chickpea frittata (Protein-Rich & Mediterranean)
This Simple Chickpea Frittata is light, savory, and naturally egg-free, made with chickpea flour for a soft, custardy texture. It’s packed with plant protein, gentle herbs, and olive oil—perfect for breakfast, brunch, or a quick dinner. Mild and non-spicy.
⏱ Time & Servings
Prep: 10 minutes
Cook: 20–25 minutes
Total: ~35 minutes
Serves: 4
🧾 Ingredients
1 cup chickpea flour (besan)
1 cup water
2 tbsp olive oil
½ tsp salt
¼ tsp black pepper
½ tsp dried oregano or thyme
½ tsp baking powder (for lightness)
Veg Add-ins (choose 1–2):
½ cup sautéed mushrooms
½ cup spinach (chopped)
¼ cup red onion, thinly sliced
¼ cup cherry tomatoes, halved
2 tbsp olives, sliced (optional)
Optional Finish
Fresh parsley or basil
Feta or vegan feta (sprinkle on top)
👩🍳 Instructions
1. Preheat Oven
Heat to 190°C / 375°F. Lightly oil an oven-safe skillet or baking dish.
2. Make Batter
Whisk chickpea flour, water, olive oil, salt, pepper, herbs, and baking powder until smooth. Rest 5 minutes.
3. Add Veggies
Fold in your chosen vegetables.
4. Cook
Pour batter into skillet/dish. Bake 20–25 minutes until set and lightly golden on top.
5. Serve
Cool slightly, garnish with herbs, and slice.
📝 Notes & Tips
Batter should be pourable, like pancake batter—add a splash of water if thick.
Sauté watery veggies first to avoid sogginess.
Delicious warm or at room temperature.
❓ frequently Asked Questions FAQs
Can I cook it on the stovetop only?
Yes—cook covered on low heat 15–18 minutes until set.
Is it gluten-free?
Yes, naturally.
Meal prep friendly?
Keeps well refrigerated up to 3 days.
🥗 Nutrition information
Calories: 190
Protein: 9 g
Carbs: 18 g
Fat: 9 g