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This wonderful egg-free omelet is easy to make and is good for breakfast, lunch, or dinner.

From The Prevent and Reverse Heart Disease Cookbook

Find this recipe and more in the Forks Over Knives Recipe App.

photo of a folded vegan chickpea omelette with mushrooms visible inside, topped with diced tomatoes and garnished with microgreens, on a white plate

Ingredients

  • 1 cup chickpea flour
  • ½ teaspoon onion powder
  • ½ teaspoon garlic powder
  • ¼ teaspoon white pepper
  • ¼ teaspoon black pepper
  • 1/3 cup nutritional yeast
  • ½ teaspoon baking soda
  • 3 green onions (white and green parts), chopped
  • 4 ounces sautéed mushrooms (optional)
  • Optional toppings: Tomatoes, spinach, salsa, hot sauce, microgreens

Instructions

  1. Combine the chickpea flour, onion powder, garlic powder, white pepper, black pepper, nutritional yeast, and baking soda in a small bowl. Add 1 cup water and stir until the batter is smooth.
  2. Heat a frying pan over medium heat. Pour the batter into the pan, as if making pancakes. Sprinkle 1 to 2 tablespoons of the green onions and mushrooms into the batter for each omelet as it cooks. Flip the omelet. When the underside is browned, flip the omelet again, and cook the other side for a minute.
  3. Serve your amazing Chickpea Omelet topped with tomatoes, spinach, salsa, hot sauce, or whatever heart-safe, plant-perfect fixings you like.

Comments (71)

(4.39 from 38 votes)
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Marcia1 day ago
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As others, one cup water definitely was not enough to make a batter, it was just dry and wouldn’t stick together. Then I put too much water and it stuck to the pan and fell apart. Why does it seem to work for some people and not others? I love eggs and am having a hard time finding anything to eat for breakfast (as I am gluten-intolerant AND type-1 diabetic), so protein is one of the only things I can eat without my sugars going to 300. This receipt gave me hope and excitement and totally bums it out it doesn’t work!

Mary3 weeks ago
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I like this recipe – but I wonder if I am doing something wrong – 1 cup of water is not enough to make a batter – I keep adding water – maybe 1 1/2 cups more and still end up making it like scrambled eggs because it doesn’t pour out like pancakes. Any suggestions?

Sulabha3 weeks ago
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https://youtu.be/TR-6KdobOtA

Chick pea flour omelette recipe from an Indian lady. Hope you like the recipe.

Liz4 weeks ago
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I’ve started making these when I tried to recreate just egg. Tho I just always winged it and never really followed a recipe. I’d just throw together a batter. I make mine thinner sometimes and add some cashew cheese in the middle and fold it into neat squares. They store well in the fridge and make great breakfast sandwiches throughout the week with Tempeh breakfast sausage I make up. Kala Namak salt and boom…better than any fast food breakfast sandwich.

Lindsay2 weeks ago
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I made these into pancakes, got six pancakes out of the recipe. I first sautéed mushrooms, green onions and fresh minced garlic and mixed it into the batter, plus added one flax egg (1 tablespoon ground flaxseed, 3 tablespoons water). And I forgo the nutritional yeast. After plating, I sprinkled a bit of green salt on two of them. The other two topped with a bit of Gochu Jang.

Thank you for the inspiration …very tasty will definitely make again!

TrendyVegan4 weeks ago
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I batch prepare the dry mix in Mason jars, take out as much as I’m going to use. Great to have on hand for surprise guests, to stretch a meal, etc. Genius!

Maria4 weeks ago
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I made these and the chick pea flour “pancake” was great using a non-stick pan !! Definitely making again !! I did add extra pepper to my taste.

TrendyVegan4 weeks ago
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Super easy and delicious, a recipe that subs as a higher protein, starch-type base to replace rice or potato.

Sharon2 months ago
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I’ve used this recipe for years, not realizing it’s FOK. I really like it. I do add a thin scrape of tomato paste to the inside before adding other fillings. For my non-WFNO vegan family members I also add a sprinkling of Daiya cheese.

kris3 months ago
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I had to add more water. Delicious flavor. Finally got it to not stick to the pan–yes my pan was super hot, kinda burned in some areas, so im still working on it–ive come a long way from a goopy sloppy sticky mess. that being said, will this work in the oven? chickpea frittata? what would i need to add to make it an oven recipe? 350?

Kayla3 months ago
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Has anyone tried batch cooking and freezing these? Curious about using them to meal prep breakfasts.

Victoria Kosar4 months ago
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Tried the recipe. Was perfect. I added the cooked veggies to the batter and it cooked great. More like a pancake than omelette. Very tasty!

Sarah K4 months ago
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I would call this more of a pancake. Next time I will add the veggies to the batter. Overall, good taste (subbed broccoli). Ate it with grainy mustard. The dill was a nice touch.

Sarah K4 months ago
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And will heed the “makes 3-6 small omelettes”.

Michele Wilbert4 months ago
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I had to make this 3 times to get it right but it was well worth it! First, the pan has to be hot…I used a little cooking spray to make sure it didn’t stick (like it did the second time) but not sure that would even be needed if it was hot enough. I love it with salsa or my eggplant/red pepper spread plus lots of veggies. Filling and delicious! It’s become my “go to” for an easy, quick breakfast or any meal of the day.

Amy Leonard8 months ago
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I followed the recipe and the consistency was thick, not a pancake batter consistency. Although I greased the fry pan, it would stick to spatula and fell apart when I flipped.
It doesn’t seem to cook all the way.
I ended up making more like scrambled goulash.
I even made a second batter in case I accidentally didnt measure correctly but came out same both times.

Mimi7 months ago
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Did you use all the batter at once?
The recipe indicates that it’s for making 3 individual omelettes. I have made similar chickpea flour tortillas and I know they do take a while to cook…. I may consider adding a flax egg when I try this recipe out…

Ginger Berg8 months ago
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I made a Mexican pizza for breakfast by using the omelet on the bottom, 1/4 cup of refried beans in the middle and 1/4 cup fresh salsa on top. So good! Thanks again Forks Over Knives for a great plant based recipe!

Chris8 months ago
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Can these be made in a small batch and then reheated each morning?

Su8 months ago
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I loved how simple it is to prepare for an oil free, super tasty meal. Will make this again and again ❤️

Lucía Izaguirre6 months ago
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Thank you so much!!. So delicious.

Sandi8 months ago
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Look great

Michele8 months ago
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Love this recipe!!!
Doubled up on the green onions. Stuffed it with sautéed vegetables and some shredded vegan cheese that spilled over the plate.

MegCal9 months ago
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This recipe was great!!! We’re super new to this lifestyle change and I was really craving an omelet this am. Thank you so much definitely a keeper for us!

Cecy10 months ago
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Success! We topped with salsa, sprouts, and black beans. Definitely part of my breakfast menu from now on.

Mel11 months ago
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Do you think it would work with Almond flour?

LisaLV1 year ago
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MAJOR FAIL. I poured a cup of the omelet batter into the fry pan and it instantly, thickly coated and stuck to the non-stick pan. It wouldn’t even scrape off. Since the recipe didn’t say a word about putting any lubricant (“butter”, oil, water) in first, I didn’t.

Tam8 months ago
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Tip: whether it non stick or not the pan must always for any recipe become hot before food/ingredients go into the pan. Next if you are to use any oil it would go in now, and you’d wait for the oil to be hot, lastly you would finally add your food/ingredients. Or else the pan will essentially be less “non stick”

Cecy10 months ago
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I used my cast iron pan, be careful about the heat. Flipped the omelette with no issues.

Jeff1 year ago
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Oh, and I never flip. I just pour, add the toppings, and fold over when the greens start to wilt and the omelet is dry enough to fold but not so dry that it cracks. We don’t use baking soda but I am going to try that and see if it makes them more crack resistant. As a vegan these are a must to give diversity to dense protein and iron sources in addition to red and cannellini beans, and lentils.

Jeff1 year ago
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Forgot to mention. The thickness of the batter is very important too. Too thin, and it will stick and burn. My batter pours but needs a little push to get it out of the measuring cup. There should be no foam in the batter.

Jeff1 year ago
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Not relevant to this particular recipe but I have learned over the years that adding nutritional yeast and garlic to the batter will cause sticking. I had to strip my cast iron twice before I figured out what was happening. Only use garbanzo flour and baking soda in the batter. Add everything else after pouring the batter onto the pan by sprinkling it over. I usually sprinkle yeast first, then everything else. No problems since using seasoned cast iron with just a swipe of oil each time. On most electric stoves I set the heat at about 2.5.

JG1 year ago
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Fantastic recipe. Delicious and easy. Tastes just like an omelet especially if you add some vegan cheddar Thanks!!

Brenda L Rolfe1 year ago
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Love these omelets. I find there is a bit of a learning curve on the cooking time and when to flip, so no sticking. But once you’ve got it this works well. Very tasty!

Jen1 year ago
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Love this recipe, but I alter it: add a pinch of black salt for eggy flavor, and leave out the nooch. (I have yet to find a brand of nutritional yeast that tastes good to me) Also, I add extra veg!

Ellen Allard7 months ago
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I love Sari
I love Sari nooch. Also Whole Foods has a good one as does Frontier (in spice section of grocery store).

Julie8 months ago
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Thanks for this suggestion because I am out of nutritional yeast until next week! So, I’m trying for Sunday breakfast tomorrow. Thank you Jen.

Beth1 year ago
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Tastes good but not the consistency of an egg – more like a pancake. Did I do something wrong?

Mary1 year ago
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I’d hate to waste all thst if it sticks to the pan. Any suggestions?

Tam8 months ago
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Wait for your non stick pan to be HOT before adding your mixture in to it.

Cathy9 months ago
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Cast Iron works no sticking

LisaLV1 year ago
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MAJOR FAIL. Since the recipe didn’t say a word about putting any lubricant (“butter”, oil, water) in first, I didn’t. I poured a cup of the omelet batter into the fry pan and it instantly, thickly coated and stuck to the non-stick pan. It wouldn’t even scrape off.

Leo1 year ago
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I oil my frying pan very lightly, cut a round of baking paper the size of the base. Line the bottom of the pan and oil the paper slightly. As long as you don’t go too deep with your batter the *pancake* won’t stick. Just remember to turn it, leaving the paper in place, not flip it

natasa1 year ago
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You’ll have to buy one non sticking pan only for pancakes. If you prepare other food in it it loses its “non stickiness”.

JoAnn1 year ago
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I have the same problem with sticking–it becomes one lumpy mess. I would make it all the time if I could get it to look like the picture.

Gary1 year ago
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5 stars. Don’t forget a pinch of kalanamak if you’d like some eggy flavor!

Barbara-Anne Foley1 year ago
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What could I substitute for mushrooms? I’m allergic to them.

CJ1 year ago
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Substitute any cooked veggies that you like.

Maria Rimmerman1 year ago
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My family and I all LOVE this recipe! We eat it often, and not just for breakfast

Heidi1 year ago
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The recipe looks delicious. Is there any substitute for chickpea flour? It isn’t available where I live.

Tinamaus1 year ago
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Bob’s Red Mill makes chickpea flour and they sell online–incredible range of products. Employee-owned great company

Pamela Underhill1 year ago
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Nuts.com sells all kinds of flour by mail order. You can grind dried chick peas in a food processor.

Lizzie Barrett1 year ago
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I am the odd man out here, I found this to be awful.

Samia1 year ago
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There are people who would agree with you. The secret, I think, to reliably tasty chick pea flour recipes is to use TOASTED chick pea flour. It is healthier for you and makes all the difference.

Marge Teilhaber1 year ago
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Lizzie, What exactly did you hate? The texture? The taste? Any chance that it’s operator error?

Cyndi1 year ago
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Chickpea flour taste a lot better if you let it rest after putting the liquid in. I make a chickpea flatbread which calls to let rest for 2 hours at room temperature. I know this is for a breakfast and don’t see why you couldn’t put in the fridge overnight and stir in the morning. Give it a try, it’s a lot better

Jason Daniel Tempinski1 year ago
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Lizzie,

I just replied to you, but it went onto another post below. Not sure why. Oh well.

Jason

Larry Konty1 year ago
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I have used this recipe for years, both as is and as part of my potato casserole. Delicious and I have used many, many delicious variations with sautéed or raw vegetables, and plant-based sauces such as ketchup and thickened ranch dressing (like a mayo) One of my favorites and best FOK recipes.

Susan1 year ago
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Please share your potato casserole. Sounds yummy

Lizzie1 year ago
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Found it and replied back, but it also went to someone else’s post : P

Jane Pipia1 year ago
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Potato Casserole- can you share, Please!? Jane@pipia.com

JT1 year ago
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Larry, what recipe do you use for Ranch dressing?

Diana1 year ago
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Can’t wait to try i

Pat B.1 year ago
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Such a great breakfast option. Love adding different veggies and spices to jazz it up!

Merry1 year ago
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This is a really great breakfast idea for any day of the week!

Jason T.1 year ago
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You’re not alone. I’ve only had bad experiences with “fake egg” recipes and am not even going to bother trying this one. I always end up throwing out the “egg” and eating the vegetables. Happy to know I’m not the only one!

ian h.1 year ago
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Chickpeas—more like chick, please! I love surprising friends and fam with this egg-free omelet!

Donna6 months ago
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This was such a nice change up w/ mushrooms and salsa. Followed the recipe. A keeper, Turned out great !

Lizzie1 year ago
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Found your reply : )) I use JUST egg a LOT, have you tried that one? Truthfully, I like it better than some because it’s NOT eggy. Makes a killer frittata!

Andi1 year ago
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A great savory breakfast recipe.

Jennifer1 year ago
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Great breakfast

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Chickpea Omelet

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Ann and Jane Esselstyn

Ann and Jane Esselstyn are a mother-daughter team with decades of experience developing delicious, healthful dishes both for their family and for Dr. Esselstyn’s many grateful patients. Ann Crile Esselstyn developed the recipes for The New York Times best-selling book Prevent and Reverse Heart Disease and is co-author of The Prevent & Reverse Heart Disease Cookbook. A mother of four, Ann is currently focused on counseling heart patients to prepare and enjoy plant-based, oil-free foods. Jane Esselstyn, RN is a wellness instructor and a plant-strong presenter and cook, as well as a married mother of three, who has been eating this way for more than 25 years. Jane developed recipes for My Beef with Meat and is co-author with Ann of The Prevent & Reverse Heart Disease Cookbook.

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