Savory Chickpea Frittata Muffins for Meal Prep

Dietary note: suitable for vegetarian, vegan, and gluten-free diets.

Chickpea frittata muffins are savory, oven-baked muffins made from chickpea (garbanzo) flour, water, and vegetables. They’re inspired by simple vegan frittatas that replace eggs with chickpea flour to create a firm, flavorful base.

Chickpea flour works well as an egg substitute and is common in Mediterranean and Indian cooking for savory, egg-free dishes.

These muffins are soft, colorful, and packed with flavor. They’re ideal for a make-ahead vegan breakfast, brunch, picnic, or quick lunch.

You can use most vegetables; the examples below use a pea-and-carrot filling, and suggestions include broccoli or cauliflower variations.

Quantities are listed in the recipe box below.

Chickpea flour

Also called garbanzo bean flour; naturally gluten-free and the main binder for this egg-free batter.

Nutritional yeast

Adds a savory, cheesy note. Grated parmesan works as a substitute if not vegan.

Olive oil

Extra virgin olive oil gives good flavor; avocado oil can be used instead.

Curry powder

Provides color and warmth. Turmeric is an easy substitute.

Baking powder

Helps the muffins rise and become lighter. Omitting it will produce denser muffins.

Salt & black pepper

Use sea or kosher salt and freshly ground black pepper. Kala Namak (black salt) can be added if you want an eggy aroma, but it’s optional.

Vegetables

Most vegetables work well; cook and season them first. Aim for around 14 ounces / 400 grams of vegetables total.

• Option 1: red onion, frozen peas, and grated carrot.
• Option 2: cauliflower florets (steamed or sautéed).
• Option 3: broccoli florets (steamed or sautéed).

Measurements in the recipe box below include both US and metric options.

1. Cook the vegetables

Heat olive oil in a skillet. Sauté thinly sliced red onion, grated carrot, and pressed or grated garlic on medium heat for about 4 minutes, until the onion is translucent.

Add frozen peas and a few tablespoons of water, season with salt and pepper, and cook 5–10 minutes until the peas are tender. Drain any excess liquid before adding to the batter.

2. Prep the muffin pan

Preheat the oven to 370°F (190°C). Line a 12-muffin tin with parchment or muffin liners. If using parchment, cut 12 squares about 5×5 inches (12×12 cm).

3. Make the batter

In a bowl combine chickpea flour, water, olive oil, nutritional yeast (or parmesan), salt, pepper, curry powder (or turmeric), and baking powder. Blend with an immersion blender or in a standing blender until smooth.

Fold the cooked, drained vegetables into the batter, then divide the mixture between the lined muffin cups.

Bake at 370°F / 190°C for 25–30 minutes, until set and lightly golden. Allow the muffins to cool on a rack for about 20 minutes before serving.

These colorful savory muffins work well for breakfast, brunch, potlucks, picnics, or a packed lunch. They stay soft and moist for several days.

Pair them with a meal-prep-friendly salad for a complete meal, such as coleslaw, vegan pasta salad, broccoli salad, or a simple lentil or bean salad.

Use any cooked vegetables you enjoy. Key tips: cook and season the vegetables first and keep the total vegetable weight near 14 ounces (400 g).

Broccoli or cauliflower muffins

Chop into small florets and steam for a short time or sauté until tender. Season and fold into the batter, then bake 25 minutes at 190°C (370°F).

Make ahead: Excellent for meal prep; the muffins freeze and refrigerate well.

Refrigerator: Cool completely, store in an airtight container in the fridge for up to 5 days.

Freezer: Cool completely, place in a freezer-safe bag, and freeze up to three months.

Thaw & Reheat: Defrost in the fridge or microwave. Reheat 1–2 minutes in the microwave for a warm muffin.

If you enjoy these muffins, try other vegan breakfast ideas like zucchini muffins, sweet potato muffins, vegan French toast, crepes, or fluffy pancakes.