Chickpea Omelet with Mushrooms, Onions and Kale


Category: Breakfast

An egg-less omelet? Stuffed with peppers, onions, tomatoes, mushrooms and kale? It can be done! Kick back and enjoy a weekend brunch that is both healthful and delicious.

  • Recipe
  • My Notes
  • Nutrition Facts
  • Ratings & Comments (20)


For the Omelet Batter:
3/4 cup chickpea flour
1/2 cup unsweetened soy, hemp or almond milk plus more if needed
2 teaspoons apple cider vinegar
2 teaspoons nutritional yeast
1/2 teaspoon Dr. Fuhrman's MatoZest or other no-salt seasoning blend, adjusted to taste
1/2 teaspoon turmeric
1/4 teaspoon baking soda
1/8 teaspoon black pepper
For the Vegetables:
1/2 cup chopped onions
1/2 cup chopped red pepper
2 cloves garlic, chopped
1 cup sliced mushrooms
2 cups thinly sliced kale
1/2 cup low sodium salsa or chopped tomato


In a small bowl, whisk together the omelet batter ingredients. Add an additional 1-2 tablespoons of non-dairy milk if mixture is too thick to pour.

In a 10-inch non-stick skillet, heat 2-3 tablespoons water and saute onions, red pepper and garlic for 2 minutes, add mushrooms and continue to cook until soft and tender, about 3 more minutes. Add kale and stir until wilted. Remove from pan.

Clean skillet and lightly wipe with olive oil. Pour 1/2 of the batter into the pan and swirl to evenly cover the bottom. Place half of the sauteed vegetables on top of one side of the omelet. Cook until the omelet bubbles and starts to firm up along the edges (about 2 minutes).

Gently fold over one side and cook for another minute. Cover with a lid, remove from heat and allow to steam for 5 minutes.

Repeat to make second omelet. Serve with salsa or chopped tomato.

My Notes: (Click Edit to enter your notes about this recipe)

Serves 2

Per Serving:

Calories 251
Protein 16 g
Carbohydrates 39 g
Sugars 9 g
Total Fat 4.3 g
Saturated Fat 0.5 g
Cholesterol 0 mg
Sodium 241 mg
Fiber 8.6 g
Beta-Carotene 6998 ug
Vitamin C 139 mg
Calcium 212 mg
Iron 4.1 mg
Folate 211 ug
Magnesium 114 mg
Potassium 1051 mg
Zinc 2.5 mg
Selenium 7.5 ug

My Rating: 
(click on a star to select your rating)


06/16/2016 11:09 PM

Rated this recipe:

This is one of my favorite dishes. Delicious, satisfying, beautiful on the plate and easy to make.


09/09/2016 10:04 PM

Rated this recipe: (no rating)

Is there a modification to make with a can of chick peas or do I have to go buy the flour?

mfrank replies:

09/09/2016 11:17 PM

Rated this recipe: (no rating)

I ordered besan flour (chickpea flour) from Amazon. Low glycemic compared to grain flour. My variation is to add a small amount of Kallonji (Nigella Sativa) seeds. Yum!

sudheerpalyam replies:

04/20/2017 06:36 PM

Rated this recipe: (no rating)

You can buy - Chickpea aka besan flour from any Indian grocery stores.

emilyconner replies:

08/03/2018 06:50 AM

Rated this recipe: (no rating)

You can't use canned chick peas for this; the flour needs to be from dried ground chick peas. Mashed or pureed canned chick peas will give you more of a veggie burger result (not bad, but not thin and foldable).

vaporz replies:

09/29/2021 06:29 PM

Rated this recipe: (no rating)

Besan chickpea flour is not the same as chickpea flour.  Chickpea flour comes from grounded white chickpea, whereas besan flour is made from chana dal or split brown chickpeas and does not have the same texture.  Besan chickpea flour is much finer and often needs less water than chickpea flour in recipes.

Elaine Garces

09/09/2016 10:38 PM

Rated this recipe:

This was different in terms of the 'omelet' but I made this a few times and will continue to make this very satisfying dish. Thank you!
This comment was last edited on 09/09/2016 10:39 PM


09/23/2016 10:42 PM

Rated this recipe: (no rating)

a great recipe for type 1 diabetics!


12/07/2017 06:35 PM

Rated this recipe:

I make these as a smaller pancake, and we love them. I've been using Mrs Dash lemon pepper seasoning in them, and those flavours work well.


08/02/2018 03:36 PM

Rated this recipe: (no rating)

This is one of the suggestions for breakfast for emergency heart patients in "The End of Heart Disease." My husband, who is a heart patient, opts for a different breakfast but I love it! I've been having it every day lately. It really stays with you and is so satisfying. I have fruit on the side and lots of lettuce on the side. The salsa really makes it.


08/02/2018 03:42 PM

Rated this recipe: (no rating)

Re chick pea flour - if you have  a Vitamix you can just blend dried chick peas to make the flour - don't need to go buy it.


07/16/2019 03:42 PM

Rated this recipe:

This is one of my favorite breakfasts! Since I live alone, I make two half-recipes at a time and put the dry ingredients in two containers. If I have time to prep things the evening before, I’ll chop all the veggies and put them in two containers, too. In the morning, I add the liquids to the dry ingredients (just half of the total in the recipe!), and I’m ready to go. I have two small copper skillets which are helpful. I cook the veggies in one and the omelet in the other, over the same burner. I use a low sodium medium salsa, making this a wonderful breakfast! (I have thought about putting a chopped up jalapeño in the veggies, too, just to spice things up a bit.

EatingforLife replies:

08/12/2021 06:36 PM

Rated this recipe: (no rating)

I love this idea!


05/08/2020 12:35 AM

Rated this recipe: (no rating)

I just made this, and both my husband and I loved it. I was wondering if this "omlet" could count as tortilla . We would like to stay as low on grains as posibile . Any thoughts ?

This comment was last edited on 05/08/2020 12:36 AM

EatingforLife replies:

08/12/2021 06:36 PM

Rated this recipe: (no rating)

Sure! Why not?


05/11/2020 08:47 AM

Rated this recipe:

This is a very good recipe. One issue we ran into - the batter was very thick, despite adding more almond milk.  There are various types of chickpea flour - some are coarse some are fine - and they absorb the milk differently.  Another suggestion:  Add cumin powder to the batter.


06/26/2020 08:10 AM

Rated this recipe:

I am relatively new to a vegan lifestyle.  I am following one of the meal plans and made a promise to myself that I would make every recipe and be open.  I will admit I had to sneak up on this one.  To my delight this dish was so good that I was tempted to make and eat both portions!!  I will definitely have it again for tomorrow's breakfast.  I do not know how to rate with stars, but I would give it 5 for sure.

This comment was last edited on 06/26/2020 08:10 AM


06/04/2021 09:42 AM

Rated this recipe:

Yum.  I'll be doing this again for sure.  I just need to work on the amount of liquid needed in my batter.  It was to thick this time around and wouldn't spread in the pan.  Lesson learned. :-)



03/14/2022 09:14 PM

Rated this recipe:

Satisfying and delicious.  I was out of almond milk, so used canned coconut milk instead!  Looked just like an omlette!


08/06/2022 11:00 AM

Rated this recipe:

Great recipe, very satisfying and delicious. 

This comment was last edited on 08/06/2022 11:00 AM


01/16/2023 05:01 PM

Rated this recipe:

I liked this recipe very much. Adapts easily for the liquid used and the sauteed veggies.


06/23/2023 10:06 AM

Rated this recipe: (no rating)

Is this recipe good for weight loss? If I'm trying to lose weight can I eat it frequently? I really liked it. Much more than the oatmeal recipes. 

This comment was last edited on 06/24/2023 08:51 PM

Cindy Weinberger

10/22/2023 08:35 AM

Rated this recipe:

I didn't enjoy this recipe as much as other members. I made recipe as written. Omelet was filling but not very flavorful. I will try again making a different socca recipe and amp up the seasonings. 


01/21/2024 12:00 PM

Rated this recipe:

Made this for the first time and thrilled at how it turned out, very filling. Used spinach because I was out of kale, and chopped tomatoes because I didn't have salsa. For me it was a little heavy on the tumeric flavor but I suspect that the salsa would help counter that. Love how healthy this is and my non vegan husband also enjoyed so will definitely be making again and using salsa!



05/23/2024 05:59 PM

Rated this recipe: (no rating)

I suspect some serious food science and experimentation went into this recipe. I like it a lot. I add red pepper flakes, cayanne, and paprika for an extra kick. 


05/26/2024 07:01 AM

Rated this recipe:

The " egg"  batter was surprisingly delicious! But the whole thing was very dry. Even the veggies were dry. Serving with the salsa made it delish! And I definitely added more milk to the batter. It was incredibly thick. But very tasty once I moistened it up!

This comment was last edited on 05/26/2024 07:10 AM