This asparagus frittata made with chickpea flour is the perfect alternative to an egg-based frittata.

Our recipe is easy, and in less than 30 minutes, you can make this delicious dish and serve it as a starter, side dish, or as a quick and healthy lunch or dinner.

asparagus frittata

Check out our best lazy vegan recipe collection!

Chickpea frittata is a staple in our house. In spring, when asparagus is in season, we often prepare this recipe when we need a quick, healthy, and tasty dinner.

It only takes 10 minutes to sauté the asparagus and another 10 to cook the frittata. The best thing is that you can make this recipe in any season by simply changing the vegetables.

If you want to learn more, check out our full guide on how to make vegan frittata, where we share more tips and ideas on how to make the best vegan frittata with simple plant-based ingredients.

chickpea flour frittata with sautéed asparagus

Ingredients

Asparagus: you can use fresh asparagus and frozen asparagus. You can make this recipe with leftover grilled asparagus, air-fried asparagus, and oven-baked asparagus.

Chickpea flour: also known as garbanzo bean flour. It’s the perfect egg replacement here. It’s also very healthy and nutritious.

Olive oil: it adds some healthy fats to the frittata and makes it tastier. You can make it without oil if you wish. It just won’t be as tasty.

Kala Namak: also known as black salt, adds an eggy flavor that makes this frittata very similar to the real one. Kala Namak is optional, and this dish is delicious without.

Salt and pepper: to add taste.

Water: mix with the chickpea flour and make the batter.

Instructions

Step 1: sauté asparagus

Rinse and trim the woody ends of the asparagus. Chop asparagus into smaller pieces, and sauté them in a pan with a tablespoon of olive oil, two cloves of crushed garlic, a pinch of salt, and some black pepper.

It should take you 10 minutes. If the pan gets dry, add a splash of water or white wine. Here’s our full sautéed asparagus recipe.

sautéed asparagus

Step 2: make chickpea batter

To a blender, add the chickpea flour, water, olive oil, salt, pepper, and if you have it at hand Kala Namak for that delicious eggy flavor. Blend for a couple of minutes till smooth.

You can do this with a standard blender or an immersion blender in a bowl.

blended chickpea batter

Step 3: cook the frittata

Transfer the chickpea batter to a bowl, add the sautéed asparagus and mix with a spoon.

asparagus added to chickpea batter

Warm 1 tablespoon of olive oil in a non-stick pan. When the oil is warm, pour in the chickpea batter. With a fork, arrange the asparagus to spread across the pan evenly.

Cook on medium to low heat for 4 minutes without touching the frittata.

chickpea frittata with asparagus in a pan cooking

After 4 minutes, move the pan to make sure the frittata is not sticking. Then slide it onto a plate.

sliding frittata onto a plate

Now flip it. Hold the plate with your left hand, placing your hand below the plate. Put the pan on top, holding it with your right hand.

With a swift movement, turn both the plate and the pan so that the frittata is flipped upside down onto the pan.

flipping the pan and the plate

Let cook for another 2 to 3 minutes on low heat.

asparagus frittata cooking

Then slide or flip onto a serving plate and a sprinkle of freshly ground black pepper and enjoy.

asparagus frittata on a plate, just cooked

Serving suggestions

This asparagus frittata is delicious as a side dish or as a starter. Check out our best vegan starters roundup for more ideas to go with it.

It’s also great for a delicious and fulfilling vegan brunch. We have a list of our best vegan brunch recipes.

If you want to turn it into a main dish for lunch or a quick and healthy dinner, you could serve it with a side dish of vegetables. Check out our best vegetable side dishes for more ideas. Among our favorites with this frittata are:

– super easy and crunchy tomato, cucumber, and onion salad
artichoke, cooked in all kinds of ways
tomato confit and caramelized onions to add on top and make the frittata even more special
– a simple bruschetta with tomatoes
roasted Brussels sprouts with a quick maple syrup dressing

Finally, if you want it as a snack or lunch on the go, make a sandwich with it. Spread some vegan mayonnaise on two slices of bread, add a slice of tomato and a slice of frittata, and here you go.

More asparagus recipes

If you like asparagus, check out our other recipes:

More chickpea recipes

If you are looking to eat more chickpeas, then check out our best chickpea recipes list. Some of our favorites are:

Storage

Store leftovers in the fridge, on a covered plate, or in an airtight container for 3 – 4 days. Our favorite way to reheat it is in the microwave for a couple of minutes. You can also reheat on a pan, oven, or air fryer.

For many more 30-minute meal ideas, check out our 30-minute meal category page.

asparagus frittata (vegan)

Asparagus Frittata (Vegan)

By: Nico Pallotta
5 from 2 votes
This asparagus frittata made with chickpea flour is the perfect alternative to egg-based frittata.
Prep Time: 5 minutes
Cook Time: 20 minutes
Total Time: 25 minutes
Servings: 4 people
Course: Appetizer, Main Course, Snack
Cuisine: Italian

Equipment

  • Non-stick pan 11 inches or 28cm
  • Immersion hand blender or regular blender

Ingredients

For the sautéed asparagus

  • 16 ounces (1 lb) asparagus
  • 1 tablespoon olive oil
  • 2 cloves garlic crushed
  • ½ teaspoon salt
  • 2 twists black pepper

For the frittata batter

  • 1 cup chickpea flour or garbanzo bean flour
  • 1 cup water
  • 1 tablespoons olive oil + 1 tbsp for the pan
  • ½ teaspoon salt
  • 2 twists pepper
  • teaspoon kala namak – black salt optional, for eggy flavor

Instructions 

STEP 1: SAUTÉ ASPARAGUS

  • Rinse and trim the woody ends of the asparagus. Chop asparagus into smaller pieces, and sauté them in a pan with olive oil, crushed garlic, salt, and black pepper. It should take you 10 minutes till tender-crisp.
    If pan gets dry, add a splash of water, or white wine.
    For more info, here's our full sautéed asparagus recipe.
    sautéed asparagus

STEP 2: MAKE CHICKPEA BATTER

  • To a blender, add the chickpea flour, water, olive oil, salt, pepper, and if you have it at hand Kala Namak for that delicious eggy flavor.
    Blend for a couple of minutes till smooth. You can do this with a standard blender or an immersion blender in a bowl.
    blended chickpea batter

STEP 3: COOK THE FRITTATA

  • Transfer the chickpea batter to a bowl, add sautéed asparagus and mix with a spoon.
    asparagus added to chickpea batter
  • Warm 1 tablespoon of olive oil in a non-stick pan. When the oil is warm, pour in the chickpea batter. With a fork, arrange the asparagus to spread across the pan evenly.
    Cook on medium to low heat for 4 minutes without touching the frittata.
    chickpea frittata with asparagus in a pan cooking
  • After 4 minutes, move the pan to make sure the frittata is not sticking. Then slide it onto a plate.
    sliding frittata onto a plate
  • Now flip it. Hold the plate with your left hand, placing your hand below the plate. Put the pan on top, holding it with your right hand.
    With a swift movement, turn both the plate and the pan so that the frittata is flipped upside down onto the pan.
    flipping the pan and the plate
  • Let cook for another 2 to 3 minutes on low heat.
    asparagus frittata cooking
  • Then slide or flip onto a serving plate and a sprinkle of freshly ground black pepper and enjoy.
    asparagus frittata on a plate, just cooked

Notes

SERVING SUGGESTIONS

This asparagus frittata is delicious on its own as a side dish or as a starter. Check out our best vegan starter roundup for more ideas to go with it.
It’s also a great for a delicious and fulfilling vegan brunch. We have a list with our best vegan brunch recipes.
If you want to turn it into a main dish, for instance for lunch or for a quick and healthy dinner, then you could serve it with a side dish of vegetables. Check out our best vegetable side dishes for more ideas. Among our favorites with this frittata are:
– super easy and crunchy tomato, cucumber, and onion salad
– definitely artichoke, cooked in all kinds of ways
 tomato confit and caramelized onions, to add on top and make the frittata even more special
– a simple bruschetta with tomatoes
– roasted Brussels sprouts with a quick maple syrup dressing
Finally, if you want it as a snack or lunch on the go, make a sandwich with it. Spread some vegan mayonnaise on two slices of bread, add a slice of tomato, a slice of frittata and here you go.

Nutrition

Calories: 236kcal, Carbohydrates: 23g, Protein: 9g, Fat: 13g, Saturated Fat: 2g, Polyunsaturated Fat: 2g, Monounsaturated Fat: 8g, Cholesterol: 0mg, Potassium: 502mg, Dietary Fiber: 6g, Sugar: 5g, Vitamin A: 875IU, Vitamin B6: 1mg, Vitamin C: 7mg, Vitamin E: 3mg, Vitamin K: 58µg, Calcium: 50mg, Folate: 190µg, Iron: 4mg, Manganese: 1mg, Magnesium: 68mg, Zinc: 1mg
Tried this recipe?Leave a comment below or mention @nicoandlouise on Instagram. We are also on Facebook, Pinterest, YouTube, and TikTok.

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Nico and Louise in the kitchen

Hi! We are Nico & Louise

Welcome to The Plant-Based School, a food blog with easy, tasty, and wholesome recipes.

Our aim is to help you and your family eat more veggies through delicious recipes with simple ingredients.

Easy right?

5 from 2 votes (1 rating without comment)

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Recipe Rating




2 Comments

  1. 5 stars
    Une belle surprise pour mes invités du sud de la France !
    Comme une socca niçoise, mais avec des asperges !
    C’était très bon, à refaire.
    Merci merci !