Mini Vegan Quinoa Frittatas
Mini Vegan Quinoa Frittatas- made with protein packed quinoa and chickpea flour, these mini frittatas are an easy and delicious way to sneak in your veggies! (gluten-free)
Howdy from Texas, y’all! If you follow me on Instagram then you might have seen some of the delicious food we’ve been eating in Austin so far. We arrived Saturday morning and immediately started stuffing our faces with vegan tacos and cupcakes. Then we checked in to our hotel and took a nap. You know how that goes.
That also explains why I’m a little late to publishing this post. I might have been distracted with eating all the things and catching up with our Texas peeps but I didn’t forget about these mini quinoa frittatas.
I’m aware that they aren’t the most visually appealing thing on the planet. In fact, I was kind of lost on how to style them for these photos so please excuse me for the lack of creativity. What they might lack in the looks department, I promise they make up for in flavor.
The recipe is based off of my chickpea frittata which uses a base of garbanzo bean flour as the main binder and source of protein. I wanted to create something that was more portable and also give it an extra boost of protein by adding cooked quinoa.
Altogether, the recipe takes less than an hour from start to finish and it gives you a total of 6 servings. Between that and cost efficient price of chickpea flour and quinoa, that’s a lot of bang for your buck! By the way, I linked to them on Amazon for reference but they’re actually much cheaper at the grocery store.
For the veggies, I used my go-to mixture of green onion, mushrooms and kale (plus red pepper for color) but feel free to play around with whatever add-ins you like.
For the best texture I recommend preparing these in advance and reheating when ready to serve. They firm up as they cool so it’s difficult to remove them from the pan while they’re still hot but if you can be patient, I promise it will be worth it.
Mini Vegan Quinoa Frittatas
Yield: 12 frittatas
Prep Time: 15 minutes
Cook Time: 30 minutes
Total Time: 45 minutes
- 1/4 cup + 2 tablespoons extra virgin olive oil, divided
- 2 cups finely chopped mushrooms (I used cremini)
- 1/2 cup finely chopped green onions (approx. 1 small bunch)
- 1 red bell pepper, stem removed and finely chopped (about 1/2 cup)
- 3 garlic cloves, minced (about 1 tablespoon)
- 3 cups finely chopped kale (stems removed) or spinach
- 1 teaspoon salt
- 1/4 teaspoon pepper
- 1 teaspoon dried oregano
- 1 teaspoon dried parsley
- 1 cup cooked quinoa (about 1/3 cup dry)
- 1 cup garbanzo bean flour (I like Bob’s Red Mill)
- 1 and 1/4 cups water
Preheat the oven to 400°F then lightly grease or line a muffin tin for 12 frittatas.
In a large skillet, warm 2 tablespoons olive oil over medium heat. Add the mushrooms, green onion and bell pepper and cook for about 5 minutes. Add the garlic and kale then continue to cook for 5 more minutes, until kale is wilted and vegetables are softened. Remove from heat and set aside.
In a large bowl, combine garbanzo bean flour, seasonings, remaining olive oil and water. Stir until everything is well incorporated. Add the cooked vegetables and quinoa then stir to combine. Transfer the mixture to the muffin tin, filling each about 3/4 of the way full. Bake in the oven for 25 to 30 minutes, until light golden brown and firm. Set aside to cool for at least 15 minutes before removing from the pan. They will firm up and be easier to remove from the pan if you allow them to cool completely. Reheat when ready to serve, and enjoy!