Easy, tasty, healthy and budget-friendly mini vegan quiches made with chickpea flour! One of my favourite snacks to make and easy to switch up with different fillings and flavourings.
35 calories! I know, right?
Not only are these mini quiches low calorie but they are fat-free, gluten-free, grain-free, vegan and a good source of protein.
Oh, and they're DELICIOUS.
The sun-dried tomatoes give a slight bacon-y flavour, that reminded me of a quiche Lorraine.
SO good. If you can get hold of smoked tomatoes -even better.
These quiches are:
- Only 35 calories and fat-free
- Gluten-free and grain-free
- Vegan, dairy-free and eggless
- Soy-free
- Good source of protein
- Portable, freezer-safe, can be eaten hot or cold
- Takes 8 mins to prepare and 20 mins to cook!
So what are these mini quiches made of, if not eggs?
The secret ingredient is chickpea flour.
And don't worry - this is a very easy to get hold of ingredient.
It's sometimes called Gram or Besan flour and can be found in Asian food shops or in the supermarket in the Asian food section.
A bit like making socca, the chickpea flour is combined with water which creates a firm "cooked egg" texture.
Combined with nutritional yeast and some black salt (if you can get hold of it) you can also create a classic egg taste too.
📖 Recipe
Mini Vegan Quiches
Mini quiches that are perfect for on-the-go breakfasts and snacks. Vegan, gluten-free, low-fat, low-calorie and virtually guilt-free!
Ingredients
- Cooking spray, I used low calorie olive oil spray
- ½ cup chickpea flour
- ¾ cup water
- 3 tbsp nutritional yeast
- A pinch of black salt, optional*
- 1 tbsp dried mixed herbs
- 8 sundried tomatoes, chopped into small chunks**
- ½ medium onion, diced
- 2 garlic cloves, minced
- Salt and pepper, to taste
Instructions
- Preheat oven to 220C / 430F and coat a muffin tin with cooking spray.
- In a bowl, whisk together the chickpea flour, water, nutritional yeast, black salt, herbs and sun dried tomatoes.
- Coat a frying pan with some cooking spray and fry the onion and garlic for a few minutes until softened and beginning to brown. Remove from the pan and add to the bowl.
- Add salt and pepper, to taste.
- Pour the mixture into the muffin tin. You should get 8 mini quiches.
- Bake for 15-20 minutes until the quiches are firm and browned on top.
- Serve warm, freeze for later or keep in the fridge for up to 5 days. Enjoy!
Notes
*Black salt gives an "eggy" taste but is completely optional.
**If using sun-dried tomatoes in oil, you can rinse them in water and use a paper towel to soak up any leftover oil.
Nutrition Information
Yield 8Amount Per Serving Calories 35Carbohydrates 4.8gFiber 1gProtein 2.5g
Jessica says
The mixture was EXTREMELY dry at .5 cups flour and .75 cups water. The instructions say to "pour" into the muffin tin but the mixture was like wet sand, not scrambled eggs. I mashed the clumps together in the muffin tin but they still disintegrated when I scooped them out after cooking. The flavor wasn't awful but the texture is so off-putting that I'll have a hard time finishing this batch. Do I need to double the water next time...?
Jessica says
Hi! I'm new to the vegan world. When recipe bloggers call for "sun dried tomatoes," do you usually mean the marinated kind? Or the so-called "dry sun dried" kind? I didn't know about the latter until I Googled it today.
Aimee says
The jarred kind, they are packed in oil. You can use the fresh marinated kind too if you prefer, just make sure to blot it with paper towel first to get rid of excess moisture.
Tara Engdahl says
Lovely. I added green peppers, mushrooms in addition to the garlic and onion. oh and a bit of jalapeno also!
I think they need a lot of salt. (not just the black salt) because otherwise they can be a bit bland. I made mine in mini muffin tins, and double the recipe but used 1/2 cup less water (1 cup flour to 1 cup water) and they were the perfect texture.
Roz says
I used the 1 cup flour/1 cup water proportions, adding chopped spinach and red pepper - turned out perfectly! Ideal for the outdoor potluck where I’m taking these.