Recipe Description

How to describe the Frittata? We’ll give it a try:

  • Genuine: It tastes like the most beautiful things in life: like friends, like home, like a Sunday.
  • Fulfilling: The Frittata is your best friend when your stomach is growling. Put it between two slices of bread and it turns into a super energetic packed lunch.
  • Cheap and Convenient: If you are running out of ideas and time, then it’s time for a frittata. Just make sure that you have a pack of chickpea flour, the rest of the ingredients are probably already in your kitchen. It’s also a brilliant way to give new life to your leftovers.
Vegan Onion Frittata Ingredients: chickpea flower, water, onions, oil, turmeric, black pepper.

10 Frittata Ideas

Onion is just one of the possible ingredients. You can get creative and basically stuff your frittata as you like. Here are 10 variants we suggest:

  1. Courgettes (zucchini) Frittata
  2. Potato Frittata
  3. Pasta Frittata (usually long pasta)
  4. Asparagus Frittata
  5. Spinach Frittata
  6. Artichoke Frittata
  7. Mushroom Frittata
  8. Bell Pepper Frittata
  9. Broccoli Frittata
  10. Vegan Cheese Frittata

Origin and Curiosities

The frittata is a staple of the Italian cucina povera (cheap cuisine, of the poor class). It has always been a practical solution that fills your stomach while using leftovers.

The original recipe is made with egg so this is the most common vegan version. Also known as farifrittata (flour frittata), since it’s made with chickpea flour.

Main Differences Among Italian Frittata, Spanish Tortilla and French Omelette

The Italian frittata is similar to the Spanish tortilla and the French omelette.

The main difference with the tortilla is that the Spanish recipe is thicker and slightly uncooked inside.

The frittata is cooked on both sides, while the French omelette is only cooked on one side and bent over (leaving the inside softer).

Vegan Onion Frittata

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2 people


  • nonstick pan with lid (28 cm / 11")
  • bowl
  • whisk (or fork)
  • cutting board
  • knife
  • plate
  • spatula


  • 120 g chickpea flour (4.2 oz.)
  • 240 g water (8.5 oz.)
  • 20 g nutritional yeast – optional (0.7 oz.)
  • 2 medium onions
  • extra virgin olive oil
  • salt
  • black pepper
  • turmeric – optional
  • kala namak salt – optional


  • In the bowl: mix chickpea flour, nutritional yeast, salt (approx. 5 g), a pinch of pepper, turmeric and kala namak salt.
    chickpea flour and the other dry ingredients in a bowl
  • While whisking, add water gradually to avoid any lumps.
    whisking the mixture
  • Add oil (approx. 10 g), stir and leave it apart.
    a spoon adds oil into the bowl
  • Heat some oil in the pan. Add the onions and fry them for 3-4 minutes.
    slicing onions on a cutting board with a knife
  • Add the liquid mixture and equally distribute it over the pan with the spatula. Make sure the liquid mix covers and mixes with the onions over the whole pan.
    Add the lid and let it cook for 5-7 minutes at low-medium heat.
    sliced onions in a pan
  • After 5-7 minutes, check the bottom of the frittata (it should be golden-brown). Use the spatula and be careful not to break the frittata.
    When the bottom is properly cooked, flip the frittata using a plate. If you've never done it, follow these steps:
    – put the plate upside down over the pan
    – put one hand over the plate and hold the panhandle with the other
    – firmly push your hand over the plate and flip
    – when you have the frittata on your plate, carefully slide it back into the pan
    Let the other side cook for another 5-7 minutes – still covered
    flipping the frittata in the pan
  • When it looks ready, flip it again over a plate. Leave it to cool down for a few minutes and serve.

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