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Part omelet, part flatbread, and 100% delicious 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.
Table of Contents
- Mini Socca (Soccatas) are Chickpea Flour Omelets
- Recipe Benefits
- Ingredients
- What is Socca?
- Step by Step Instructions
- Step One: Make the Batter
- Step Two: Add the Zucchini
- Step Three: Cook the Vegan Zucchini Omelets
- Step Four: Eat!
- Option: Bake a Full-Size Vegan Zucchini Omelet
- Another Plant-Based Egg Recipe
- Related Recipes
- 3-Ingredient Zucchini Soccatas {chickpea flour pancakes / omelets} Recipe
Mini Socca (Soccatas) are Chickpea Flour Omelets
You may have tried my socca recipe, or chocolate 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, individual zucchini soccatas.
These soccatas are everything you want for a lazy weekend breakfast/brunch, an easy summer supper, or a make-ahead lunch or breakfast for busy weekdays. Equal parts pancake, omelet, and flatbread, they are super-fast and easy to prepare and oh so delicious, 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
- Perfect for any meal or snack of the day
- Delicious hot, warm or cold
Ingredients
The exact amounts of each ingredient are indicated in the recipe card at the end of the post. Toggle between US Customary (volume) and Metric (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 directions 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 ladling half of 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 simple, 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 check out 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!
Related Recipes
- Individual Zucchini Bread Baked Oatmeal (oil-free)
- Healthy Zucchini Oat Bread (oil-free)
- Chickpea Flour Zucchini Muffins (oil-free, grain-free)
- 4-Ingredient Zucchini Skillet Flatbreads
- Coconut Flour Zucchini Cookies (grain-free)
- Coconut Flour Zucchini Brownies {oil-free, grain-free}
- Zucchini Oat Breakfast Cookies
- Vegan Almond Flour Zucchini Muffins {grain-free, oil-free}
3-Ingredient Zucchini Soccatas {chickpea flour pancakes / omelets}
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
Instructions
- 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
Nutrition
Delicious! I am going to make them with grated carrots and maybe Brussels sprouts, too. I love these as a way to have vegetables in the morning. I added black salt for some extra eggy flavor. So happy with these!
Hey! Made these today, but no matter how long I was frying them they remained raw inside. 🙁 any ideas why they didn’t cook properly? Thanks!
Hi Pet,
I am sorry you had difficulty getting these cooked. It sounds like they may have been very thick if the middles were not getting cooked. But still, even if a little bit thicker, they will cook through in a few minutes (lower the temperature and let the steady low heat cook them through). If the center is especially thick, press flatter with a spatula.
hi Camilla, can you suggest a substitute flour for this recipe? I am on the Candida diet and this flour is inflammatory. thanks, Craig
Hi Craig,
I totally understand. The problem is that a socca/soccata is by definition a chickpea flour pancake. So it will not be the same with any other flour. Nevertheless, I think you could get a good result (more pancake/bread-like) with oat flour (an equal amount). Cheers!
can these be made with oat flour? My store didn’t gave chickpea flour unfortunately. Thanks
Hi Teri,
I’m sorry but no, they only work as “omelets” with chickpea flour which has an egg like consistency. You could use, oat flour, though, to make them more like savory pancakes.
I order my chickpea flour in bulk (it’s not always in regular supermarkets, except (sometimes) in the health food section)
Best soccata I’ve had so far, the zucchini add a certain sweetness to the strong flavour of the chickpea flour. I don’t have a skillet, so I used a stainless steel pan too – they turned out great either way. Love it!
Whoohoo! That is high praise indeed, Iggy! I love the way that the zucchini improves the texture and flavor, too. So happy to hear you like it.
Stunning, so easy and served up with homemade spicy tomato relish. I’ll eat it for breakfast lunch and tea 😀
Recipe
I LOVE these. I’ve tried to mix up the veggies always keeping at the 2 cup amount and always with some zucchini. I’ve used spinach, button mushrooms, corn, and caramelized onions with sweet peppers. YUMMY!
Yay, yay and yay! I love that it is a success, Heather! Carmaelized onions sound soooo good 🙂 😊
Easy and delicious!! Thanks!!!!
Yay, so glad it was a yummy and easy success, Katharine 🙂
Hi Camilla! I tried this recipe after saving it a long time ago, and it came out delicious!!! Thank you so much for all your amazing recipes!
These are so good!!! Thank You so much!!! : )
I am working my way through most your garbanzo bean recipes…This one is FABULOUS! We’ve had it twice in 3 days time for breakfast with plans for another tomorrow. I am going to up the flour to 3/4’s since I split it with my husband. We add green onions and cilantro to the batter. Absolutely scrumptious!
I am so thrilled you love it, RubyTwoShoes!!!
Hi, I tried this recipe and I liked it a lot, I use it as the basis of my chickpea flour pan “frittata”. I add 1/2 tsp baking powder and some parmesan cheese. I also found that ways to make it creamiee are potato flakes (the ones used to make instant puree) or pumpkin puree. Adjust water as needed.
Brilliant, Didina!
When will your chickpea cookbook be available?
Hi Gillian! It came out about 4 years ago 😊
Just found this site today, and have placed an order for your book! Really looking forward to getting it, thanks for all your work.x
Welcome, Susan! Thank you so much for the book order 🙂