High-Protein Vegan Pasta Frittatas (Grain-Free)

Learn how to make high-protein vegan pasta frittatas! With 9g protein each, they are straightforward, egg-free, gluten-free, grain-free, and made in a muffin tin with chickpea pasta and a savory chickpea flour batter.

If you are looking for a portable, protein-packed savory bite for summer picnics, packed lunches, road trips, or straightforward meal prep, these high-protein vegan pasta frittatas are ready to become a new go-to!

Pasta frittatas are staple fare in Naples and Southern Italy, created as a frugal way to use leftovers. I have recreated the dish in miniature form using a muffin tin, and vegan by subbing a plain chickpea flour batter for the eggs. The batter binds everything together, creating tender, golden little pasta cups with a lightly crisp edge and plenty of savory flavor.

For even more plant-based protein, I opt for chickpea spaghetti, which also makes the frittatas naturally grain-free and gluten-free. Everything bakes neatly in a muffin tin, so there is no flipping, fussing, or stovetop babysitting required.

Each mini pasta frittata has9 grams of proteinand5 grams fiber, making them a reliable make-ahead option for lunches, snacks, brunches, lunchboxes, or anytime you want something savory, filling, and straightforward to take with you (that’s about 99% of the time for me!).

Why You’ll Love these High-Protein Vegan Pasta Frittatas

• High in protein:Each mini frittata has 9 grams of plant-based protein, thanks to a double dose of chickpeas from chickpea spaghetti and chickpea flour.
• Vegan (Egg-free and dairy-free):No eggs, cheese, or dairy are needed. A plain chickpea flour batter holds everything together beautifully.
• Gluten-free and grain-free:Made with chickpea pasta instead of wheat pasta, these savory frittatas are naturally gluten-free and grain-free.
• Straightforward to make:The frittatas bake in a muffin tin, which means no flipping, shaping, or standing over the stove.
• Perfectly portable:Pack them for lunches, picnics, road trips, lunchboxes, or post-workout snacks.
• Great warm or cold:Enjoy them straight from the oven, at room temperature, or chilled from the refrigerator.
• Savory and satisfying:Nutritional yeast, Italian herbs, and garlic powder give every bite rich, cheesy, herby flavor without any cheese.
• Meal-prep friendly:Make a batch ahead of time and keep them in the refrigerator for quick, savory protein all week.

Ingredients for the High-Protein Vegan Frittatas

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.

• Chickpea spaghetti:Use 8 ounces of chickpea flour spaghetti for a high-protein, gluten-free, grain-free pasta base. See the notes for other pasta options.
• Fresh broccoli:Chopped broccoli adds color, texture, and savory freshness. Chopped cauliflower can be used instead.
• Chickpea flour:Also known as garbanzo bean flour, besan, or ceci flour, this replaces the eggs and helps bind the frittatas.
• Nutritional yeast flakes:Adds savory, cheesy flavor without any dairy. You can omit it, if needed or desired.
• Dried Italian herbs:An straightforward way to add herby flavor. Herbes de Provence or your go-to dried herb blend will also work.
• Garlic powder:Adds mellow garlic flavor throughout the batter.
• Salt:Use more or less to taste, depending on your pasta and seasoning preferences.
• Warm water:Warm water helps the chickpea flour mix smoothly into the batter, with fewer lumps.
• Olive oil:Adds richness and helps the frittatas bake up tender. Use another oil, if you prefer, or see the notes for an oil-free option.

Step by Step Directions

Note that the complete instructions are also in the recipe card below.

• Break the dry spaghetti in half. Cook according to package directions until al dente, adding the broccoli to the pot during the final minute of cooking. Drain and rinse under cold water until pasta and broccoli are cool.
• Meanwhile, preheat the oven to 425F (215C). Spray 12 cups of a standard sizemuffin tinwith nonstickcooking spray, or line with silicone baking cups.
• In alarge bowl, whisk together thechickpea flour,nutritional yeastflakes, Italian herbs, garlic powder, basil and salt. Gradually whisk in the warm water (gradually to avoid lumps), and then whisk in theolive oil. Stir in the spaghetti and broccoli.
• Divide pasta mixture evenly between prepared cups, pouring any extra batter directly over each cup of pasta and broccoli.
• Bake in the preheated oven for 18 to 23 minutes until set at the centers. If desired, brown tops under the broiler for about 1 minute.
• Cool on a wire rack for 15 minutes before running a knife around the edges of the cups and removing. Serve warm, cold or room temperature.

How to Serve the Vegan Pasta Frittatas

Theese high protein frittatas are reliable for a power lunch on the go, but also great for breakfast, dinner, and snacks. I throw the broccoli in with the pasta during the final minute of cooking, so these are a breeze to assemble, too.

Ingredient Substitutions

• Can I use other oils, besides olive oil?Yes, use the oil you prefer (e.g., avocado oil, melted coconut oil).
• Can I omit the oil and make the recipe oil-free?Yes. Replace the oil with the same volume of water (or non-dairy milk).
• Can I use a different gluten-free flour instead of chickpea flour?No, I do not recommend substituting the chickpea flour. Chickpea flour acts as an egg substitute in this recipe. Other flours do not work in a similar way.
• Can I use a different variety of pasta other than chickpea pasta?Yes. Any variety of spaghetti can be used in place of the chickpea flour spaghetti. If you do not need the recipe to be gluten-free, use regular spaghetti or whole grain spaghetti. Other varieties of gluten-free pasta can also be used.
• Can I use other vegetables, in place of the broccoli or cauliflower?Yes. Consider use chopped spinach, onions, red bell peppers, kale, or shredded or chopped carrots.

How to Store Vegan Pasta Frittatas

Store the grain-free vegan pasta frittatas in an airtight container in the refrigerator for up to five days, or the freezer for up to six months.