My straightforward, frugal and so-satisfying vegan lentil frittata bars are just the thing to pack for lunch or make ahead for an straightforward dinner. High in protein (6 grams per bar) and a cinch to make (with a chickpea flour batter in lieu of eggs), the recipe is also gluten-free and oil-free.
Chickpea Flour as an Egg Replacement
The “egg” in these egg-free frittata bars is made from an straightforward, convenient, frugal ingredient: chickpea flour.
When whisked with water, chickpea flour can work in a multitude of recipes that call for eggs, including frittatas, like this one.
Recipe Benefits of Vegan Lentil Frittata Bars
A few details regarding this humble recipe include the following:
- Vegan (no eggs, no dairy)
- Grain-free
- Gluten-free
- Oil-free
- Nut-free
- Seed-free
- High in protein (6 grams per bar)
- High in fiber (3 grams per bar)
- Low calorie
- Straightforward to make
- Frugal
- Reliable for portable lunches (or breakfast!)
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.
The ingredients needed to make these bars:
For the batter:
- Chickpea flour
- Water
- Garlic powder, dried herbs, salt & pepper
For the filling:
- Cooked, drained lentils (canned or kitchen-made)
- Shredded zucchini
- Shredded carrot
- Chopped red bell pepper
If you do not want to make lentils from scratch, look for canned lentils in the same section of the store as canned beans. They are becoming much more available in the U.S. than in the past.
The herbs and garlic in the batter, as well as the vegetables in the filling, can be altered to suit your tastes, or to accommodate what you have on hand.
How to Make Vegan Lentil Frittata Bars
Note that the complete instructions are also in the recipe card below.
Step One: Preheat Oven and Prepare Pan
Preheat the oven to 350F (180C). Generously spray an 8-inch (20 cm) square pan with nonstick cooking spray.
Step Two: Whisk the Frittata Batter
In a large bowl, whisk the water, chickpea flour, dried herbs, garlic powder and salt & pepper until blended and smooth. Use the whisk to break up any small lumps in the chickpea flour.
Step Three: Add the Filling
Add the cooked drained lentils, zucchini, carrot and red bell pepper to the bowl with the chickpea batter.
Stir until combined.
Step Four: Pour Batter into Prepared Pan
Pour the frittata bater mixture into the prepared pan, smoothing the top. That is it for the prep-work!
Step Five: Bake
Bake the bars in the preheated oven for 42 to 47 minutes until set and golden brown. Transfer the pan to a cooling rack and cool completely.
If making the bars ahead of time (for future eating), place the cooled pan of frittata in the refrigerator and chill until cold. It will be easier to remove the frittata and cut into bars when cold.
Step Six: Cut into Bars
Run a butter knife around the edge of the pan and then cut the frittata into bars, squares, or larger dinner size portions. It can be served cold, or you can rewarm if you prefer.
Option: Cut Into Snack Size Bites
Cut the bars into smaller cubes for great savory, protein-packed snack bites!
Storage for the Vegan Lentil Frittata Bars
Store in an airtight continuer, in the refrigerator for up to 5 days or the freezer for up to 3 months.
Frequently Asked Questions
- I Do Not Have an 8-Inch Square Pan. What Can I Use Instead?You can use a 9-inch (22.5 cm) square pan. Bake the frittata for about 5 to 7 minutes less time. You can also use a round 9-inch (22.5 cm) cake pan. Baking time will be about the same as for an 8-inch pan.
- How Far in Advance Can the Frittata Bars Be Made?You can make the tofu up to 5 days ahead. Leave it in the original dish, or cut into bars or bites, and store in an airtight container in the refrigerator until ready to use.
- What Variety of Lentils Should I Use?You can use any variety of lentils (.g., red lentils, brown lentils, green lentils, black lentils) in this recipe. Use what you have, or what you prefer!
- Can I Use Canned Lentils?Yes! Use one 15 ounce can of lentils, Drain and rinse before using.
Tip for Straightforward Removal
If you like, line the baking pan with parchment paper (leaving an overlap on the sides) in addition to spraying with nonstick cooking spray. It will make removing the bars even easier.
I hope that you enjoy these! Happy baking!
Vegan Lentil Frittata Bars
- Prep Time: 10 minutes
- Cook Time: 45 minutes
- Total Time: 55 minutes
- Servings: 12 bars
Ingredients
- 1 cup chickpea flour
- 1 1/2 cups water
- 1 teaspoon garlic powder
- 1 teaspoon dried Italian herbs
- 1/2 teaspoon salt
- 1/8 teaspoon black pepper
- 1 1/2 cups cooked, drained lentils (see note)
- 1 small zucchini grated
- 1 medium carrot peeled and grated
- 1/2 of a medium red bell pepper seeded and chopped
Method
- Preheat the oven to 350F (180C). Generously spray an 8-inch (20 cm) baking pan with nonstick cooking spray .
- In a large bowl , whisk the chickpea flour , water, garlic powder, dried herbs, salt and pepper until blended and smooth.
- Add the lentils, zucchini, carrot, and bell pepper, stirring until combined. Pour into the prepared pan, smoothing the top.
- Bake in the preheated oven for 42 to 47 minutes until golden brown and set. Cool completely on a cooling rack . If making in advance, chill until cold (it is easier to cut into reliable bars when chilled0.
- Run a knife around the edge of the pan and cut the frittata into 12 bars or squares. Serve cold or rewar, as desired.
Notes
Storage: Store in an airtight container in the refrigerator for 5 days or the freezer for up to 3 months. Lentil Options: Use any variety of lentils you like. You can cook your own lentils (follow directions on package; it will take about 1/2 cup dried lentils to yield 1 and 1/2 cups cooked lentils). Alternatively, look for canned lentils where canned beans are shelved or steamed lentils (sometimes in produce department). Vegetables : Feel free to vary the types of vegetables according to what you have on hand. In general, use about 2 cups of vegetables.
