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Gluten Free Recipe: Vegan Frittata

  Posted on   by   No comments – There are not a lot of vegan restaurants in our area. One in San Francisco serves a frittata that my husband enjoys. He’s allergic to eggs and he delights in eating something that seems like it contains eggs but doesn’t. I always have a taste of his frittata, hoping I’ll like it, but they use a smoky flavor that isn’t to my taste. My goal was to play around with garbanzo bean flour and master a healthy vegetable frittata that both of us enjoyed. This recipe succeeded and now husband says he likes it better than the restaurant version – high praise! hope you like it too, please let me know. –

Individual Gluten Free Vegetable Frittatas with Lemon Cashew Cream
Makes about 14 individual frittatas, about 5 to 7 servings


For the frittata:

Grease muffin tins with organic healthy oil such as tea seed, coconut or avocado
2 cups organic kale – remove ribs and chop rather fine
3 Tbs. + 3 tsp healthy cooking oil, tea seed, coconut, avocado, divided
2 cloves organic garlic, minced
Salt, to taste
1 large organic tomato, diced, or use a small can of organic diced tomatoes
1 cup Daiya cheddar cheese or mozzarella – or follow my recipe for cashew cheese here
2 cups organic garbanzo/fava bean flour
3 cups cold water
2 tsp. sea salt
1 tsp. organic garlic powder
1 tsp. organic dried thyme or oregano
½ tsp. organic turmeric
¼ tsp. organic ground nutmeg

For the lemon cashew cream:

1 cup organic cashews, raw, soaked for several hours
3/4 cup water
Zest of one organic lemon, Meyer is preferable
Juice of half an organic lemon (optional: use the whole lemon to taste)
Salt and pepper to taste


Lemon cashew cream
1. Combine all ingredients in a food processor. Mix until the cream is thickened and smooth.
2. Taste and add more lemon juice, salt and pepper to taste.


1. Preheat the oven to 450 degrees. Grease muffin tin with the oil and place it on a cookie sheet. You will have enough to fill about 14 total muffin cups.
2. Heat 3 tsp. of oil in a skillet over medium heat. Add the garlic, kale and salt to the skillet. Saute about 3 minutes until the kale is a bright green. Set aside to cool.
3. Dice the tomato and shred the cheese as needed.
4. In a large bowl, mix the flour and the water with a whisk. Add the oil, herbs and salt and whisk until it is a smooth batter. This takes a minute.
5. Lay out all the filling ingredients and add some kale, tomatoes and cheddar to each muffin tin cup equally.
6. Use a measuring cup with a spout to pour the batter into the muffin tins. Fill them ¾ to 7/8 full, you need to leave a little room at the top.
7. Mix each tin carefully with a teaspoon to ensure all is distributed equally. You can add a very small amount of the filling on top for some color.
8. Bake for 20 to 25 minutes or until the quiches look browned and crispy on top.
9. Remove them from the oven and let the muffin tin cool for at least 10 minutes. Letting them cool will help them be removed from the tin more easily. Using a knife loosen around the edges, remove each frittata and serve with the Lemon Cashew Cream and a healthy salad.

I hope you enjoy this gluten free recipe for vegan frittata. It’s healthy, delicious and beautiful!

Buon Appetito!