Part omelet, part flatbread, and 100% satisfying vegan zucchini omelets (soccatas, chickpea flour omelets). Made with 3 ingredients, they have 7 g protein each and are naturally grain-free, vegan, and gluten -free.
Mini Socca (Soccatas) are Chickpea Flour Omelets
You may have tried mysocca recipe, orchocolate mocha socca,or perhaps this may be the first time you have ever read about socca. Whichever the case may be, it’s time for a new variation: individual, 3-Ingredient, individualzucchini soccatas.
These soccatas are everything you want for a lazy weekend breakfast/brunch, an straightforward summer supper, or a make-ahead lunch or breakfast for busy weekdays. Equal parts pancake, omelet, and flatbread, they are especially-fast and straightforward to prepare and oh so satisfying, nutritious and satisfying.
That’s my kind of recipe, always!
Recipe Benefits
These vegan zucchini omelets are:
- High in protein (7 grams per serving)
- Made with only 3 ingredients (plus water, and salt to taste)
- Grain-free
- Vegan(egg-free, dairy-free)
- Gluten-free
- Reliable for any meal or snack of the day
- Satisfying hot, warm or cold
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post.Toggle betweenUS Customary(volume) andMetric(weights) for preferred measurement option.
Here is what you need to make the soccatas, besides the aforementioned water and salt:
What is Socca?
Socca is one of the easiest recipes, ever, and yet it tastes very special (as in, am I in Provence, or a luxury spa?). While considered a quick bread, of sorts, it has a unique taste and texture that is slightly egg-y in consistency.
You can eat socca in wedges, with a bit of (traditional) lemon and sea salt, use it as an almost instant pizza crust, and/or add any herbs, spices or other adornments to suit your fancy.
The base of these soccatas, and all other socca recipes, is a chickpea flour batter. It consists of chickpea flour, water, salt (and optional pepper) and a bit of olive oil.
Step by Step Instructions
Note that the complete instructions are also in the recipe card below.
Step One: Make the Batter
Begin by making a chickpea flour batter.
If your chickpea flour looks especially lumpy, it is well worth taking an extra minute to sift it prior to mixing the batter (it is difficult to whisk out the hard little lumps)
Step Two: Add the Zucchini
Next, add a small mountain of coarsely grated zucchini. Specifically, 2 cups (about 10 oz/284 g). Batter, done.
Step Three: Cook the Vegan Zucchini Omelets
While socca is typically prepared by pouring all of the batter into a skillet and baking, these soccatas (vegan zucchini omelets) are made by ladlinghalfof the batter at a time into a hot, oiled pan. Use a spoon to spread the batter into a 7-inch circle, more or less.
Reduce the heat to medium-low and cook for 4 to 5 minutes until the center looks softly set. Slide a spatula under, flip, and cook for about 4 minutes longer until golden brown and cooked through. Repeat with the remaining batter, re-oiling the pan.
I meant to use my cast iron pan for this photo shoot–it is well seasoned, making it nonstick. Instead I used stainless steel, which required much more spatula nudging for the flips!
Step Four: Eat!
You can eat the soccatas immediately, hot or warm, but they are also delectable when completley cooled, or even chilled.
Option: Bake a Full-Size Vegan Zucchini Omelet
If you are not in the mood to stand over the stove, I’ve also provided an option in the recipe notes for baking a full-size zucchini socca. You never know what the day may bring, so it’s good to have options.
I’ve kept this recipe plain, but fanciness is both welcomed and encouraged. Add fresh or dried herbs, chiles, spices, lemon zest, additional vegetables, and/or whatever else you like. You cannot go wrong!
Another Plant-Based Egg Recipe
If you like this recipe, you definitely need to look at my Vegan Scramble, which is made from blended green pumpkin seeds (pepitas). You will love it, too!
Vegan Pumpkin Seed Scramble (soy-free, oil-free)
Happy cooking, everyone!
3-Ingredient Zucchini Soccatas {chickpea flour pancakes / omelets}
- Prep Time: 3 minutes
- Cook Time: 10 minutes
- Total Time: 13 minutes
- Servings: 2 7-inch soccatas
Ingredients
- 1/2 cup 60 g chickpea flour (sifted if lumpy)
- 1/2 cup 125 mL water
- 1/4 teaspoon fine sea salt or to taste
- Optional: 1/4 teaspoon freshly cracked black pepper
- 3 teaspoons olive oil divided use
- 2 cups coarsely grated zucchini about 10 oz/ 284 g
Method
- In a medium bowl , whisk the chickpea flour , water, salt, optional pepper, and 1 teaspoon of the olive oil until smooth (no lumps).
- Add the zucchini to the batter, stirring to combine.
- Heat 1 teaspoon of the remaining olive oil in a medium size nonstick skillet (e.g., well seasoned cast iron) set over medium-high heat. Add half of the batter, nudging with a spatula into a 7-inch (17.5 cm) circle. Reduce heat to medium low and cook for 4 to 5 minutes until the center looks softly set. Use a pancake turner to flip the soccata. Cook for 4 minutes longer until golden brown and cooked through.
- Repeat with remaining oil and batter. Serve soccatas hot, warm or cold.
Notes
Storage: Store the completley cooled soccatas in an airtight container in the refrigerator for up to 3 days. Baked Option: Position oven rack to 6 inches below broiler. Preheat oven to 450F (225C). Place a 9-inch cast iron skillet on the top rack. When the oven reaches 450F and the skillet is very hot, add the remaining 2 teaspoons olive oil ; let heat for 30 seconds, then add all of the batter. Cook for 7 to 9 minutes until set and the socca is pulling away for the edges of the pan. Keep the skillet in the oven. Switch the oven setting to Broil (HIGH). Broil for 1 to 4 minutes, checking regularly, until dark golden brown at edges and browned in spots on the surface of the socca. Remove from oven (be careful skillet will be very hot) and cut into wedges.
