These frittatas are made from the very versatile pulse, the chickpea. Chickpea flour is essentially dried, ground chickpeas—fancy that? Chickpea flour can be used to make pancakes or flatbreads as well as these little eggless frittatas. Eating more plant-based foods with lower GHG and other emissions is better for the environment.

If chickpea flour isn’t already, it definitely should be a cupboard staple as it’s high in plant-based protein and fibre, making it great way to get more of both into your diet! And thanks to the chickpea flour, you can make little frittatas without an egg in sight. Serve with a pea and pumpkin seed pesto. They can be made in advance and will keep in the fridge for about 5 days and they also freeze well. 


  • 250 grams chickpea flour 
  • 1 teaspoon baking powder 
  • 1 teaspoon sea salt  
  • Good pinch of black pepper 
  • 325 millilitres water 
  • 2 tablespoons olive oil 
  • 2 teaspoons Dijon mustard 
  • 300 grams mushrooms, sliced  
  • 100 grams greens, washed  
  • 5 spring onions, sliced 
  • Small bunch of soft fresh herbs, chopped 
  • 2 teaspoons nigella (onion) seeds (optional) 

Makes 18 mini frittatas 


  1. Preheat the oven to 200 celsius (fan) and prepare a 12-hole and a 6-hole muffin tin by brushing the inside with oil. 
  2. Combine the chickpea flour, water, 1 tbsp of olive oil, baking powder, salt and pepper using a whisk. Allow this to sit while you get on with cooking the vegetables. 
  3. Heat the remaining oil in a frying pan and first cook the mushrooms, allowing them to brown slightly before adding the spinach, spring onion, and cook for an additional 2-3 minutes and toss through the chopped herbs. 
  4. Add the cooked veg to the bottom of the muffin cups then fill with the chickpea batter. Giving each a stir to ensure the batter gets under the veg. 
  5. Once filled, sprinkle nigella seeds on top and place the trays in the oven. Bake for 25-30 minutes. Allow the frittatas to cool for 10 minutes before running a knife around the edge and removing from the tray. 

This recipe is by Natural Chef, food writer and stylist, Nena Foster.

Food savvy tip:

Fill your frittata with whatever veg is in season, check out our guide to eating seasonally.

Hungry for more? 

Try Nena's green pesto dip to go with these.  


Or, try this easy tomato passata as a dip.