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Chickpea Flour Mini Quiches {vegan, grain-free, gluten-free}

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Today is the last day of my month of portable power food (I’ll do a round-up of all of the recipes in a separate post), all of which I designed for staying on track through January in particular, but all year round, too.

I’ve written only one savory option so far (Paleo Almond Flour Mushroom Muffins), so I am squeezing in one more on for this final post of the series. As good as the other recipes are, I have saved the best for last. It is extraordinary. Rock-your-world-worthy. A  year from now, you will have made the recipe more times than you can count.

I’m talking about my Mini Chickpea Flour Quiches.

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Here is a brief list of their attributes:

*Super-easy to make
*Super-fast to make
*Extremely frugal (aka cheap :))
*Vegan (egg-free and dairy-free)
*Gluten-free
*Grain-free
*Soy-free
*Portable
*Make-ahead
*Endlessly versatile flavor combinations
*Filling and satisfying
*Low in calories
*High in protein (8 grams per quiche)
*High in fiber (7.2 grams for the basic batter–even more once you add vegetables)

*And, most importantly, incredibly DELICIOUS! Creamy and custardy like traditional quiche, plus the outside edges are slightly crisp like a traditional crust.

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It’s all about the chickpea flour. Chickpea flour is simply finely ground dried chickpeas. It goes by many names, such as garbanzo bean flour, besan, cici flour and gram flour, and is used in cuisines all over the world, including India, Pakistan,Myanmar (Burma), France, Spain, Italy, Morocco, and throughout the Middle East. It is naturally gluten-free and grain-free and can be used in many ways similar to wheat flour, but also in extraordinary ways to make creamy and crispy savory and sweet dishes.

Chickpea flour is a very inexpensive gluten-free flour. You can find it in the health food section of most grocery stores, at natural food stores (including the bulk food section) , and in many Southeast Asian and Middle Eastern markets. Keep in mind, though, that if you are following a strict gluten-free diet, you’ll want to buy a certified gluten-free brand, like Bob’s Red Mill (it is the most commonly available option anyway).

To make these quiches, simply mix chickpea flour with water, olive oil, salt, plus any herbs and spices you like. Add some vegetables of your choice (cooked vegetables work best, or finely chopped/ shredded raw vegetables), ladle into greased muffin cups, and bake. That’s it!

The resulting “quiches” are great travelers for breakfast, lunch or snacks on the go, plus they keep well in the refrigerator for up to a week or the freezer for several months.

Real men (and women and children) do eat quiche; make these and see.

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Chickpea Flour Quiches {vegan, grain-free, gluten-free}
 
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Prep time
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Recipe by::
Recipe type: dinner, snack, lunch, breakfast
Serves: 12
Ingredients
  • Essential Batter:
  • 3 tablespoons olive oil
  • 2-1/2 cups (300 grams) chickpea flour
  • 3 cups water
  • 2 teaspoons fine sea salt (use 1-1/4 tsp if using table salt)
  • ½ teaspoon freshly ground black pepper (or hot sauce of choice)
  • Filling:
  • 1 to 1-1/2 cups chopped lightly cooked vegetables OR finely chopped /shredded raw vegetables
  • 1 to 2 cloves garlic, minced (optional, but really good)
  • Herbs (fresh or dried) and spices of choice
Instructions
  1. Preheat the oven to 500°F. Grease the cups of a 12-count standard muffin tin with oil.
  2. In a large bowl, whisk the flour, water, 3 tablespoons oil, salt and pepper until blended and smooth. Stir in the vegetables (I used ⅔ cup chopped roasted peppers and ¾ cup steamed kale in the photos) and garlic.
  3. Divide the batter evenly among the prepared cups.
  4. Bake for 12 minutes.
  5. Crack open the oven door to release steam. Close the door and bake for 10 to 15 minutes longer, until golden brown.
  6. Transfer the pan to a wire rack and cool for 15 minutes. Carefully remove the quiches from the pan. Serve warm or let them cool completely before serving.
Notes
*The nutrition calculations were completed using the essential batter, not any additional vegetables.

*Store the quiche in an airtight container in the refrigerator for up to 1 week or in the freezer for up to 3 months.

*Full-Size Quiche: Pour the batter into a greased 9-inch pie plate. Bake for 30 to 35 minutes.
Nutrition Information
Serving size: 1 quiche Calories: 182 Fat: 6 g Saturated fat: 0.8 g Carbohydrates: 25.3 Sugar: 4.5 g Sodium: 322 mg Fiber: 7.2 g Protein: 8 g Cholesterol: 0

 

Related posts:

Vegan Korean Vegetable Pancakes / Pajeon {Baked, Grain-Free} Grain-Free Mushroom-Rosemary Breads {vegan} #84: Grain-Free Pasta Frittatas (vegan+glutenfree) Broccoli, Rice & Cheese Casserole Minis {vegan}

Reader Interactions

Comments

  1. This is a lifesaver! My younger daughter cannot have eggs but she can have dairy so I made some plain ones with Parmesan cheese for the kiddos and added kale and sundried tomatoes for the grown-up ones. I think it took about 5 minutes flat to get two batches in the oven. A lifesaver!

  2. My son’s swim team thanks you. Made a triple batch and they inhaled them after practice. Brilliant recipe!

  3. This is the best recipe ever. EVER! I have already made FOUR batches since you posted these. I am vegan but my boyfriend is not but we both are completely obsessed with these.

  4. These are AMAZING!!!!!!!!!!!!! Thanks for the great recipe, Camilla!

  5. I took the plunge and bought chickpea flour and made these. They are so good! My husband can not believe that they do not have eggs. These are perfect for lunches. I had one at about 4 before an afterwork run. Perfect!

  6. I got some chickpea flour at an Indian grocery store around the corner . It was only $1.89 for a 1.5 lb bag. Made these with some leftover cooked veg and spices. Really great. Thanks for the recipe–so good and very frugal, too.

  7. I know these are vegan, but I’m not so can you add cheese too these? Can you suggest how much?

    • Sure–perhaps a cup of shredded cheese or 1/4 cup to 1/3 cup grated Parmesan.

  9. Wow, I am so impressed with these! Thanks for the recipe! What a perfect meal and snack for my gluten- and dairy-free toddler. I made them with sauteed zucchini, onions and sun-dried tomatoes and they were delicious! I also added 1 portion of egg replacer, which made them very light on the inside, but perhaps the recipe doesn’t even need it. I’ll try them again without it to see. Thanks for this great idea!

  10. These are unbelievable (no frickin’ eggs!). Congratulations on this recipe!

  12. Thankyou sooooooooooo much for sharing this recipe . I have just become vegan after being vego for some 25 years or so , and finding decent recipes that actually work and are cheap quick and easy , are almost impossible to find . This have worked out beautifully . I add some savoury / nutritional yeast to mine and they are awesome . Thanks again , Jenjen

  13. Hi
    Thank you for this awesome recipe.I have already made it 3 times.But 2 tsps of salt was too much for me.I reduced it to 1/2 tsp and it came out perfect.And I used canola oil instead of olive oil.My husband liked it so much that he got me another muffin pan to make a bigger batch:-).What all should I keep in mind when doubling the recipe; like baking temperature,time etc?
    Thank you.

    • Hi Peekaboo! Yay, so glad you like them! These double perfectly, no need to adjust baking times 🙂

  14. Please, can I use a silicone muffin tin tray? Will the baking time change?

  16. LOVE THIS! I went a step further and flaked cooked salmon and maple beans along with green onion, white onion, Parsley, Thyme, Turmeric, Basil, Coriander and Chili powder in the batter and was amazing! Family loved it. I used less water because I am used to making Socca Bread with Chickpea Flour so I know the texture I am going for. Great Recipe!

  18. I can’t even! I can’t stop eating these. I just fried my ipad heating up the burner and dropped an expensive bottle of seseame oil but it doesn’t seem to matter because these are like eating unicorns (in a good way).

  19. Delish! I added Daiya mozzarella and some coconut bacon bits to satisfy the meatasauruses in the group. Success!!! Thanks so much! 🙂

  20. My husband and I are trying to get back on track after the holidays, these are an ideal grab and go breakfast and so easy to make, thank you!

    • I am so glad you and your husband are enjoying them, Teresa! I love ot keep them in the refrigerator for snacks, too 🙂

  21. I would seriously get YOUR oven checked. 500F for twenty minutes should turn ANYTHING that small into a little cup of charcoal. Good lord. That can not be right.

  22. sorry I re-read the directions and missed an important step of bake for 12 min..opening door to release steam, close door and bake for 10-15….read to quickly and only baked for 15.

  23. can this be made as a casserole instead of individual muffins? if so, do i need to change anything with the recipe?

    • Sure! Make in a 9 inch square pan or pie plate, reduce cooking time by about about 10 minutes (it will vary depending on the material of the pan, so start checking early 🙂

  24. These were awesome. Get ready to have a lot of hits! I posted your link to a Facebook group!

  26. Can’t wait to try these, but just checking – oven at 500 for real? Hardly ever need an oven that hot so I want to make sure it’s not a mistake! Thanks!

    • Hi Jenny! Yes, 500F is correct, but watch carefully, esp if , as you mentione , you haven’t had your oven that high in awhile (a lot of ovens run hot, sometimes by a lot, esp at higher temperatures). Feel free to try them at 450 the first time if you are nervous 🙂 Enjoy!

  27. I just have one word to say… AWSOME!
    these are so great ! we tried it this morning , i was a little scared because on the smell they had before they were cooked, but they ended up tasting so great!
    Thanks for sharing this with us

  28. I made these with spinach and roasted red peppers. They not only taste delicious but also make me feel full in a good way. I will make these on a regular basis and thank you for the recipe.

  29. I have made this recipe adding different ingredients each time (Brockley Cauliflower roasted with oil salt and herbs, onions, courgettes – some peppers, and put it all into the mix) Amazing and quick – we go through it quick too !!!! thank you for sharing <3

  30. I wanted to mix this the night before to speed up my prep time the next morning for Easter morning. Would it turn out the same if I prepped it the night before, put it in the refrigerator, and then baked it the next morning?

    • Yes! The results are even better if the batter rests for several hours 🙂

  31. I’ve been looking for an easy vegan quiche!! I can’t believe how simple the recipe is, and how delicious these are!!
    I added in red onion, mushroom, sun dried tomato, kale and olives, for a Mediterranean version.
    Thank you so much for this recipe!!!

    • Yay! So happy you dig them, Anna! Chickpea flour is pretty great stuff 🙂

  32. Hi Camilla,
    These are brilliant! When cooking a full-size quiche, is it still necessary to open the oven after 12 minutes to release steam? Thank you for your creativity – what a wonderful alternative to eggs!

  33. Mine came out a tad on the dry side. I added sauted broccoli, onion and garlic and a pinch of nutritional yeast. Any ideas as to what I could have done wrong?

    • Hi Jenny,

      I’m so sorry they came out dry! It is easily remedied next time. Many ovens run hot (esp at high temps), so (1) decrease oven temp a bit (perhaps 475F) and or decrease the cooking time. IT can vary from oven to oven. You want them just set , otherwise they can overcook (and turn into biscuits–been there) 🙂

  34. Looking for low carb pastry recipes I came across this. Was intrigued but didn’t trust that they wouldn’t rise, so added a teaspoon of ground chia seeds. I needn’t have bothered! They puffed up beautifully, I spite of the fact that I halved the ingredients for the batter part. Just as well, as I would have had too much for my little silicon cups. I cooked mine in the toaster oven on 240C (as hot as it will get) for 20 mins and they were perfect. Mine contained onion flakes, and mushrooms, carrot and asparagus pre chopped in the food processor. I then took that mixture out and made the batter in the fp, and returned the veggies for an extra whiz. It came out very tasty with some grated Parmesan and caraway seeds too. I can see this will become a staple in this house and will be sharing on the 8 week blood sugar diet forum too!

    • So glad you gave these a try, Virginia! Thank you thank you for sharing the recipe with others!

      • Hi. Just tried this as a large quiche as my youngest is allergic to eggs. I added chopped cooked sausage and bacon and mixed peppers. We found it a bit stodgy. Any ideas how we could make it lighter. Thanks x

  36. Just wondering about the calorie count on these. 100 grams of chickpea flour has 387 calories; 1 tbsp of olive oil is 120. So I get a total of 1521 calories for the whole recipe which comes to 127 calories apiece, not 182? They’re really easy and totally delish!

    • Hi Jill,

      Absolutely! You can use the sprouted flour in any chickpea flour recipe. The flavor is great! 🙂

      • They turned out awesome! I sauteed potatoes, assorted peppers, onion, carrot, celery, sun dried tomatoes, and black beans they I filled each muffin cup with sauteed mixture. I then poured in flour mixture. I also used black pepper, basil, turmeric, garlic and topped with some shredded cheese 🙂 So happy right now!!!!

  38. I am thrilled to throw this together for my 10 month old! However, does anyone know how well they freeze??

    • Hi Lauren! They freeze very well. I have frozen them for up to 2 months and they were still super-yummy when thawed and gently reheated (although I like them cold and room temp, too) . They work well as minis, too, which might work especially well for your little one.

  39. Also, I wanted to substitute the EVO with ghee. I’m assuming that will change the consistency because of how dense the fat is?

  41. Mmm this came out great. I love that it’s so easy to throw together and very versatile. I just threw in a whole bunch of fresh spinach and nothing else, maybe half a 6 oz box or so, because that was all I had. Next time I’d like to try this with a harder vegetable like asparagus, portabello mushrooms, and/or butternut squash pieces. I don’t usually keep fresh garlic around so I just used 1/2 tsp garlic powder and sprinkled in some dried parsley, and was so impressed with both the texture and flavor.

    I baked it in a 9″ pie pan and just cut it up into 4 really big pieces like you can with a normal quiche, which I always loved the concept of but never liked the eggy flavor. No annoying crust-making here either: it automatically browns and crisps on the bottom and sides! I’m freezing one quarter then having the other two leftovers for breakfast with some Thai pepper sauce, and lunch or dinner will be with the last of my yellow pea soup.

    This is gonna be a keeper to say the least 🙂

    • Wow! Rachel, you have inspired me! Thank you so so much for posting. I need to make this in a 9-inch pie pan soon; cold quiche always reminds me of summer picnics. 🙂

  42. Hello,

    I left a comment but it seems to have disappeared, apologies if it ends up being a double post.

    I followed the above directions step by step (I am quite new to cooking), and while the outside was golden crispy, the inside was still gooey/uncooked/batter-like.

    I am using a cast iron muffin pan,… could this be the reason?

    The oven is brand new, and I am confident the 500F setting is accurate,

    Lastly, most oils cannot be heated more than 350F. What oil can I use to coat the muffin pan that can withstand 500F?

    Thanks in advance, Nick

    • HI Nick!

      Hmm, I am not sure about why the centers was still uncooked, but yes, the cast iron could be answer. I have never made these in a cast iron muffin tin. You can keep cooking them until the centers are just set.

      Any neutral oil with a relatively high smoke point is fine. The oil will not be heating up and staying at 500F; the pan will need to get hot, the batter has to warm up, etc (i.e., oil not going to 500F). As for which oil, this is a great 101 primer from serious eats (one of the best websites for all cooks, new to experienced! ) You will love it: All the best, Nick! (my son is a Nick, too :))

  43. Help! I have made these a few times and love them, but they always stick and are very hard to get out of the muffin tin. I usually end up breaking a few in the process, and have scratched up my tin a little trying to get them out. I spray liberally with olive oil before putting the batter in. Should I be using a different kind of oil? Is my oven maybe too hot? Is my muffin tin bad? Any advice would be very appreciated.

    • Hi Gabs! Oh shoot, that is so frstrating, so sorry! I have been there, and your post (along with some emails I have received about other muffin tin recipes) is pushing me to write a “muffin tins matter” post. For really high temps, a heavy muffin tin makes all of the difference. You don’t have to spend a lot, either; I have been able to buy some excellent ones (plural, since I use muffin tins so much :)) at discount stores such as Tuesday Morning (my favorite place for lower cost higher quality cookware–generally can get a great heavy duty muffin tin for 6 to 8 dollars), Ross, TJ Maxx, etc). Silicone lines are also great–no worries about sticking or overbrowning! Hope this helps!

  44. I made these without oil, and baked them in ungreased silicone muffin cups at 450f for 45 minutes. My boyfriend and I love them, and I’ll be keeping this recipe for use often! Let me know if you want to see a photo!

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