Make your good morning GREAT with these hash brown and chickpea flour omelet cups! Vegan and grain-free, they are delicious, easy, and only 89 calories each.

Admittedly, I love sweet breakfasts. Muffins, cereal, toast with toppings, waffles, pancakes, fruit smoothies…it’s my jam about 90% of the time.

When it’s one of those 10% mornings, I have a new savory favorite.

It’s my baked Hash Brown Omelet Cups, made with a chickpea flour batter in place of eggs. They are crazy-delicious, healthy, and easy-to-make. Plus, they can be made in advance and eaten on the run, two of my favorite qualifications for busy weekday mornings.

If you happen to search for recipe ideas on pinterest, it’s very possible that you have come across hash brown egg cups: fresh or frozen hash brown potatoes, eggs, vegetables, and cheese, all baked in muffin cups until golden brown. You’ll find about a million posts.

Make this a million and one. More accurately, #1, because this version is unlike all of the others. Here, an easy chickpea flour batter stands in for the eggs, and nutritional yeast adds a cheese-y flavor without the cheese.

Oh my scrumptious.

These omelet cups are:


*Portable (no utensils required!)
*89 calories each

To make them, you’ll need 10 ounces of refrigerated or frozen (thawed) shredded hash brown potatoes. Most bags are 20 ounces, so half a bag (roughly 1 and 3/4 cups). My aim here is convenience, hence the ready-to-use potatoes. But if you like, use 10 ounces of freshly grated peeled white or gold potatoes.

Divide the potatoes between 9 greased or sprayed cups in a standard size muffin tin.

Bake the potatoes bake at 450F (230C) for 20 minutes. This will brown the bottoms and sides and remove moisture from the potatoes.

While the potatoes bake, whisk up the chickpea flour batter. I’ve added spices (smoked paprika and black pepper), as well as nutritional yeast, but these are optional. The only essential ingredients are the chickpea flour, water, oil, and baking powder (although I strongly recommend adding the salt). In other words, feel free to add the herbs and spices of your choice!

Once the potatoes are browned, remove the pan from the oven and top with finely chopped red bell pepper and green onions. Like the aforementioned spices, the vegetables are optional or variable. Go plain (no other vegetables) or swap in some finely chopped mushrooms, spinach, or shallots, whatever you crave (or need to use up!).

Pour or ladle in the chickpea flour batter. It should fill the cups close to the rim.

Return the pan to the oven and bake for 18 to 21 minutes longer until the omelets are slightly puffed and just set. The centers will feel set when lightly touched and the surface should appear dry.

Be careful not to overbake. If baked too long, the chickpea mixture will get less omelet-like and more bread-like in texture. Err on the side of under-baking (if you bake up to 18 minutes, they will not be raw in the middle, especially as there will be some carryover cooking as the omelets sit in the pan).

Here are the mouthwatering results:

Let the omelets cool in their cups at least 10 minutes before running a butter knife around the edges to loosen and remove.

The omelets are excellent warm, room-temperature, or refrigerated. Further, because they are egg-free, they keep well for transporting to work, picnics, and everywhere else.

Happy eating, everyone!


Hash Brown Omelet Cups {Vegan, Grain-Free}

5 from 2 reviews

  • Author: Camilla
  • Prep Time: 5 mins
  • Cook Time: 40 mins
  • Total Time: 45 mins
  • Yield: 9 omelet cups 1x
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Make your good morning GREAT with these hash brown and chickpea flour omelet cups! Vegan and grain-free, they are delicious, easy, and only 89 calories each.



  • 10 oz (284 g) refrigerated or frozen (thawed) shredded hash brown potatoes
  • 1 cup (120 g) chickpea flour
  • 1 and 1/4 cups (300 mL) water
  • 2 tablespoons (7.5 g) nutritional yeast
  • 1 and 1/2 tablespoons oil (I used olive oil)
  • 11/2 teaspoons baking powder
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon fine sea salt
  • 1/8 teaspoon ground black pepper
  • 1/2 of a large red bell pepper, finely chopped
  • 2 green onions, chopped


  1. Preheat oven to 450F (230C). Grease or spray 9 cups of a standard size muffin tin.
  2. Divide the potatoes evenly between the prepared cups (do not tamp down). Bake in the preheated oven for 20 minutes.
  3. Meanwhile, in a medium bowl, whisk the chickpea flour, water, yeast, oil, baking powder, paprika, salt and pepper until blended and smooth.
  4. Distribute the bell pepper and green onions evenly over the baked hash browns; ladle the chickpea flour batter over the vegetables (cups will be filled to the rim).
  5. Bake in the preheated oven for 18 to 21 minutes until the omelet cups are puffed and just set at the centers. Transfer to a cooling rack; cool at least 10 minutes before running a knife around the edge of each cup to remove.
  6. Serve warm or room temperature.


Tip: Shredded hash brown are typically sold in 20 ounce bags. Use half for the recipe, freeze the other half for future use. Alternatively, coarsely grate 10 ounces (284 g) of peeled fresh potatoes (about 1 and 3/4 cups).

  • Category: Breakfast


  • Serving Size: 1 omelet cup
  • Calories: 89
  • Sugar: 1.6 g
  • Sodium: 158.2 mg
  • Fat: 3.1 g
  • Saturated Fat: 0.5 g
  • Carbohydrates: 11.9 g
  • Fiber: 2 g
  • Protein: 3.6 g
  • Cholesterol: 0 mg