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  • Juanita Weaver-Reiss

Gluten free Chickpea Flour Fittatas

I am always trying new recipes and ways of preparing foods. This recipe uses chickpea flour instead of eggs as the base for a mini quiche.

It is a food that could be used as a snack or as part of a breakfast.

It is easy to make too, which I really liked. Easy peasy recipes are my favorite kind to make. I am in and out of the kitchen quickly.

Mini Chickpea Flour Frittatas

  • Prep Time: 10 min

  • Cook Time: 35 min

  • Total Time: 45 minutes

  • Yield: 12


  • 1 3/4 cups chickpea flour (aka, garbanzo bean flour, gram flour)

  • 1/4 cup nutritional yeast, optional

  • 1 teaspoon baking powder

  • 1 teaspoon garlic powder

  • 1 teaspoon dried basil

  • 3/4 teaspoon sea salt (see notes)

  • 2 cups water

  • 3 cups various vegetables - Use an assortment of diced zucchini, mushrooms, peas, green bell peppers, finely chopped broccoli or carrots. Fresh herbs would be great too!


  1. Preheat oven to 375 degrees F. If not using a non-stick muffin tin, lightly grease with oil (see notes) or use muffin liners.

  2. Mix ingredients. In a large mixing bowl, combine the chickpea flour, optional nutritional yeast, baking powder, salt, garlic powder, and basil. Whisk in the water (batter will be runny, but that’s normal).

  3. Add your chosen vegetables. Mix to combine.

  4. Using a 1/4 measuring cup, scoop the batter into the muffin tin, filling all the muffin liners.

  5. Place in the oven, on the center rack, and bake for 35 – 45 minutes (depending on the veggies used). Do the toothpick test by sticking it in the center of a muffin, if it comes clean, frittatas are ready. If cooking for 35 minutes and the center seems soggy, let them cool, and they will stiffen up nicely.

  6. Remove from oven, turn out frittatas, and place on a cooling rack to cool.

  7. Leftovers can be stored, covered, in the refrigerator, or on the counter. Reheat in a toaster oven or microwave.

How To Store Leftovers

Store cooled chickpea muffins in an airtight container in the refrigerator for up to 5 – 7 days. For longer storage, they will keep well in freezer-safe containers or baggies in the freezer for up to 2 – 3 months. Let thaw before reheating. Reheat muffins are fantastic and can be warmed up in the toaster oven or microwave.

This muffin would be perfect for someone who is doing the Leap diet. The vegetables can be added according your individual needs.

The baking powder can be made from scratch. Nutritional yeast would need to be left out until later in the diet when untested foods are added.

Sides you could eat with the muffins

  • Sweet potato fries

  • Avocado spread

  • Mixed vegetables

Do you feel you are tethered to the bathroom because of your IBS?

Want this instead?

  • The freedom to leave the house without worrying about where a bathroom is

  • Being able to take a walk without worrying about no bathroom being available


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