Vegan Savoury Frittata Bites

Let’s talk research studies. Many scientific experiments have proven over a very long time that animal proteins are associated with an increased risk of several different types of diseases. It’s still mind blowing to me that people are not made more aware of the research findings but that’s a whole other story!

Eggs have a general reputation for being ‘healthy’. Yes, they have a few things in them that are good for you but the negatives of eating them outweigh the positives. Recent studies have shown that due to the cholesterol, they increase the risk of heart diseases. And another study has shown an increase in cancer rates, specifically two times the prostate cancer risk in men who eat at least two eggs a week. Some nutrition experts are confused at how much to eat eggs and animal foods. I don’t eat any because I have done my research. Some people cut down their animal foods which can definitely decrease one’s risk of diseases. But what I found very interesting in Dr. Michael Gregor’s book ‘How Not to Die’ was research done about the maximum amount of animal food consumption that would have zero health consequences. The study found that half an ounce of animal products per week would be that magic number that wouldn’t raise your risk of cancers, heart disease, diabetes, etc. That number is including dairy. To put it into perspective, that would be only a quarter cup of milk per week and NO other animal products. (These studies are cited in Dr Michael Greger’s book.)

With all this mind, I thought I would share my Savoury Vegan Frittata Bites since they are high protein, high nutrients, and DELICIOUS! I say ‘Frittata’ because they are reminiscent of eggs with the savoury taste and the yellow colour. But they are definitely more muffin-y.

The main ingredient uses chickpea flour, which is essentially ground up whole chickpeas. Legumes are incredibly healthy, and great sources of protein, fiber, vitamins, and minerals. Some anti-legumers will tell you to avoid nuts and beans because of the phytic acid. Actually, phytic acid isn’t all that bad. It may block some vitamin/mineral absorption in that meal, but if you’re eating a whole foods diet rich in vitamins and minerals, it’s not a big deal. Also, there are ways to reduce the phytates like soaking/sprouting.

The method to make the frittata bites is pretty simple. Just throw everything into one bowl, mix, and throw into a muffin pan! The veggies I used for this recipe are red onions, zucchini, and sun-dried tomatoes. Feel free to use whichever veggies you have on hand. It’s zucchini season so my garden is full of them, and sun-dried tomatoes give this recipe a sweet, tomato flavour.

These Frittata Bites are:

  • Savoury
  • Delicious
  • Easy
  • Nutritious
  • Flavourful


Savoury Vegan Frittata Bites

High protein and high fiber breakfast, lunch, or snack!
Prep Time10 mins
Cook Time30 mins
Total Time40 mins
Course: Breakfast, Main Course, Snack
Cuisine: American
Keyword: Frittata, No egg, Plant-based, Vegan
Servings: 9 bites
Author: The Friendly Cookie


  • 1 cup zucchini
  • 1/2 cup red onions diced
  • 1/2 cup sun-dried tomatoes
  • 2 tsp salt
  • 1 tsp pepper
  • 2 tsp turmeric
  • 1 tsp oregano dried
  • 2 tbsp olive oil
  • 1 cup chickpea flour
  • 1 cup plant-based milk
  • parsley for garnish


  • Preheat oven to 400 degrees.
  • Mix all of the above ingredients in a bowl, except parsley
  • Pour into a greased muffin pan. Makes approximately 9 bites.
  • Bake for approximately 25-30 minutes or until a toothpick inserted comes out clean.
  • Enjoy! These can also be frozen and reheated!


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