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
Mel says
Hello! I am a brand new vegan. I tried this recipe and didn't feel like it was a quiche, but more of a savory biscuit. I think this may be because I used the wrong nutritional yeast - Bob's Red Mill. I definitely want to try this recipe again with a different yeast. Could you recommend the one you use? This isn't the first time I have been disappointed by my choice.
Also, I didn't use dried mixed herbs. I used herbs de provence. Was I wrong? Thanks in advance for your help.
Edwina at Induction Cooking says
These look delicious. I noticed one of the comments mentions about the problem of them sticking to the pan. I'm going to try and make them using my re-usable silicone cupcake liners since I've already ruined a couple of muffin pans with savory recipes (even though they were meant to be non-stick!). I love using chickpea flour, it's so good and nutritious.
brit says
Any subs for the sundried tomatoes? Thank you <3
Aimee says
I think strong flavours work well in this, which is why I love to use sundried tomatoes but feel free to switch it up with whatever you like! Perhaps some caramelised onions? Hope you enjoy :-)
brit says
sundried tomatoes are a bit expensive for me - so I did try the recipe - and I did sub the tomatoes for canned, spicy crushed tomatoes. I think I underestimated the quantity of tomatoes needed. However, I added extra caramelized onions, and those were a standout feature of the dish! Amazing!
I MUST send you some major praise... The consistency of this dish is AMAZING, and the recipe is SO EASY :) Thank you!
Aimee says
SO pleased you enjoyed it, Brit! Definitely trying the caramelised onion version next :-)
Shelley says
We've tried with olives and it worked really well also. I've also jazzed it up by throwing in small cubes of Sainsbury's 'Free-From Greek-style' (vegan cheese / Gary) and it was amazing. I love just how versatile this recipe is!
Mags says
Hi there any ideas on what to serve these delicious minis with?
Aimee says
Hi Mags, I like to eat them just as they are, as a snack. But you could serve them with a leafy salad? Or as part of an afternoon tea spread.
Shelley says
Made these this morning as a 'side' experiment while making Sunday brunch with the family. They were so quick and easy to make! I was a bit worried when I saw how wet the mix was - I thought maybe I'd misread the proportions - but, no, the result proved it was bang-on. So 'creamy' and flavour-packed. It took longer to soak off the residue and clean out the muffin pan, although I did oil it! Well worth it. I will be making these constantly now, I suspect. They are also the perfect snack food for my daughter's daily packed lunch. Love them!
Q: Do you think I could use cupcake liners in the tin to help with clean-up?
Aimee says
Thank you so much for letting me know, Shelley! So pleased you enjoyed them as much as I did :-) As for the cleaning up... well, I use a non-stick pan usually but if not, it's unavoidable that there is going to be a few dried bits. I tend to just let it soak for a while then it comes off very easily. Cupcake liners could work but not tried it myself. That's a good idea though!