Gluten-Free Vegan Baked Egg Cups (Vegan Mini Frittatas) and Sandwiches

gluten-free vegan egg and cheese sandwich
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Our gluten-free vegan baked egg cups (also known as mini frittatas, chickpea frittatas, vegan inside-out omelettes, and, we think misleadingly, “vegan frittata muffins” and “baked egg muffins”) have a few simple ingredients, but countless ways to change them up! Load them up with fresh veggies, or rehydrated dried veggies, or have them plain with salt and pepper. We like to mix in rehydrated dried broccoli and dried mushrooms, and then top them (always top them!) with vegan bacon made with our Easy Peasy Vegan Bacon from Coconut Flakes recipe! Deeeelicious!

Just use our special coupon code HAPPYGFVEGAN at the V-Dog website!

Not only that, but they make amazing egg sandwiches! (Pictured below with our Awesome Oven-Baked Hash Browns, and draped with Follow Your Heart smoked gouda (it melts!) on a Schar plain gluten-free vegan bagel.)

Gluten-Free Vegan Egg & Cheese Sandwich
gluten-free vegan egg and cheese sandwich

The reason that we think it’s misleading to call them “muffins” is because, well, they aren’t muffins. People call them that because they are baked in muffin tins, but other than the shape they get from the pan they bear no resemblance to muffins. What they do resemble, in the best possible way, is baked egg dishes, such as baked egg cups. Or, if you like, a mini frittata.

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Vegan Egg Cups (Vegan Mini Frittatas) in Muffin Tin
gluten-free vegan mini frittatas egg cups

No matter what name you give them, you will definitely call them “amazing” and “delicious”! If you serve them to your family and friends, they may not even be able to tell that not a single egg was cracked! And if you serve them an egg sandwich made from one of these they will find it hard to believe that no chickens were involved in the making of that sandwich!

The one ingredients that you may not already have is the chickpea flour (also known as “besan” in Indian grocery stores). If you can’t find it in your regular grocery store (Bob’s Red Mill is a fairly ubiquitous brand) and don’t have an Indian grocer local to you, you can get it on Amazon. In addition to this egg cup recipe, you can use chickpea flour to make Easy Soy-Free Tofu and an incredible (and incredibly easy) Farinata Flat Bread.

Gluten-Free Vegan Baked Egg Cups (Vegan Mini Frittatas) and Sandwiches


Basic egg cups

2 cups chickpea flour (besan)
2 Tablespoons nutritional yeast (often called “nooch”)
1/2 teaspoon baking powder
1 teaspoon each salt and pepper
2 Tablespoons olive oil or neutral oil
2 1/2 cups filtered water

Optional seasoning

Honestly you can season these things with whatever you like: garlic powder, onion powder, oregano (for an Italian or Mexican flair), etc. Just keep the total seasonings to no more than 2 teaspoons so that it doesn’t impact the texture. We really like smoked paprika in these.


Up to 2 cups of finely diced veggies, either fresh or dried and rehydrated. Broccoli, onions and mushrooms are a great combination. But you can also leave these plain, with no mix-ins at all.


Preheat oven to 350°. Grease a 6-muffin muffin tin.

Combine all of the dry ingredients in a bowl and mix until everything is fully incorporated (a whisk works well for this). Mix in the olive oil. Now pour in the water, and mix well (a whisk works well for this too).

Mix in whatever veggies you are going to use.

Divide the batter evenly between the six muffin compartments (we really wanted to call these “muffin holes”).

Put in oven and bake for about 30 minutes; start checking on them at 25 minutes though.

Let cool for 10 minutes in the pan, and then flip each egg cup out with a rubber spatula and serve, or finish cooling on a rack.

To make egg sandwiches let them cool completely, and then slice in half along the equator, and cut as needed to fit on your bread.

Fresh from the Oven
Gluten-Free Vegan Baked Egg Cups (Vegan Mini Frittatas) and Sandwiches

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