This egg moong dal stir-fry is a hearty, protein-rich, savory breakfast that comes in one pan! Lentil Egg Batter is packed with herbs, vegetables, sun-dried tomatoes and amazing flavor to make a fantastically satisfying frittata bake!

Moong dal, which is a small yellow lentil or green moong bean with the skin removed and split, is a great substitute for making egg-like batter. You can use these lentils to make omelets, egg patties, frittatas, egg bakes, or even scrambled eggs. This lentil omelette bake is versatile and delicious, and is a great option if you don’t want to make an omelet/frittata out of chickpea flour (which can taste bitter to some).
I’ve got some savory breakfast options for you that use lentils, mung beans/mung dal, and chickpea flour as an egg substitute. You can try my moong bean omelette, chickpea flour omelette, chickpea flour frittata and moong egg sandwich.

If you don’t have moong dal, it is easily available online on Amazon or in Indian stores. Many stores also ship. If you just can’t find it, you can use split red lentils instead, but the flavor will be slightly different. Many different lentil and chickpea flours can work here, but each has a slightly different flavor and texture. Play around with them, try my other recipes and decide which dough you like best for which application.
These omelets, frittatas and egg patty type dishes made with this different lentil have been in Indian cuisine for a really long time. They’re just called different things and use slightly different spices. For a more egg-like taste and texture, we add a little kala namak, which is an Indian sulfur salt. If you don’t have this, just skip it. If you can find it, it’s great for adding extra eggy flavor to vegan egg dishes like this lentil frittata.

This lentil frittata is also quite high in protein. It has protein from Moong Dal, protein from some crumbled tofu that we add to it, and protein from some cashew or hemp seed which we use to make the dough as well as some nutritional yeast. All that protein makes it a hearty and filling breakfast!
If you want to make this soy-free, omit the tofu, or you can substitute chickpea flour or white bean tofu instead. If you don’t want to add nutritional yeast, you can leave that out as well.
Why you’ll love this Moong Egg Bake
- hearty, protein-rich, savory vegan breakfast
- cook in one pot
- very little active cooking time
- super tasty and easy to make
- naturally gluten-free with easy soy-free and nut-free options

Prevent your screen from dimming
Make the dough.
Drain soaked mung dal (lentil) and add it to a blender. Add salt, garlic powder, onion powder, kala namak, black pepper, baking powder, nutritional yeast, cashews and water. Blend for 1 minute, then let the mixture sit to let the cashews rehydrate for 2 to 3 minutes, then blend again for half a minute until the mixture is super smooth. You may need to do another round of blending, depending on your blender. If the mixture is too thick, you can add a tablespoon or more of water and then stir.
Roast the vegetables.
Preheat oven to 400° F (205° C) and line a 9×11” baking pan with parchment paper. Distribution most of the peppers, mushrooms and onions evenly on the plate. Pour with oilthen mix smoked paprika, thyme, oregano, salt and pepper together and sprinkle this over all the vegetables. Toss to coat, level the vegetables with a spatula and bake for 15 minutes.
Meanwhile, prepare the rest of the ingredients for folding and topping the lentil frittata.
Assemble and bake.
Remove the baking dish from the oven. Reserve one-third of the pepper mushroom mixture in a bowl crumbled tofu, sun-dried tomatoes, spinach and green onions to the pan. Spread them evenly. Pour out moong dal batter all over the tray. Mix lightly and smooth the top. Above with preserved mushrooms, peppers and onions. Sprinkle with vegan parmesan and black pepper. Bake for another 30 to 35 minutes or until the center is set when tested with a toothpick. If it’s not done, let it bake for a few more minutes, then test again. When completely set, remove the frittata from the oven and let it rest for a few minutes before removing it from the baking tray using the baking paper.
- Slice and serve. You can serve this frittata warm or cold. You can serve with a little vegan butter, hot sauce or kvass garnish, or vegan eggs benedict. Or you can make sandwiches with it because it’s kind of like an egg patty. For the sandwich, a layer of lettuce, tomato, onion, vegan bacon, toast!
For soy-free, skip the tofu and use soy-free vegan parmesan.
This recipe is naturally gluten free.
Shop refrigerate leftovers wrapped in parchment for up to 4 days or freeze up to 2 months in an airtight container. Reheat by baking for a few minutes or in the toaster and serve.
Calories: 168kcal, Carbohydrates: 24g, Protein: 11g, fats: 4g, Saturated fats: 0.5g, Polyunsaturated fats: 1g, Monounsaturated fats: 2g, Trans fats: 0.01g, sodium: 351mg, potassium: 563mg, Fibers: 11g, sugar: 3g, Vitamin A: 1067IU, Vitamin C: 26mg, calcium: 75mg, Iron: 3mg
The nutritional information is calculated automatically, so it should only be used as an estimate.

Ingredients and substitutes
- dried moong dal – Split and peeled mung beans or small yellow lentils. This is the base for your omelet batter.
- salt and spices – You will season the dough with garlic powder, onion powder, kala namak and black pepper. Kala namak gives this an eggy taste, but you can skip it if you can’t find it. You season the vegetables with smoked paprika, thyme, salt and pepper and sprinkle some black pepper on top before baking the lentil omelette.
- baking powder – It helps the omelet become fluffy.
- nutritional yeast – Adds umami and is optional.
- cashew – Adds wealth. You can use hemp or pumpkin seeds if you prefer. Or you can omit the nuts and seeds entirely and use non-dairy milk instead of water (add 2 tablespoons of butter to the batter when mixing if using non-dairy milk).
- water or broth – Adds moisture to the egg batter.
- oil – For sautéing.
- vegetables – You will saute the mushrooms, pepper and onion before adding the batter to the pan. Along with the dough, you will mix sundried tomatoes, green onions and baby spinach.
- tofu – Adds texture and more protein. Omit or use chickpea tofu if you don’t want to use soy. Or add some cooked beans
- vegan parmesan – For filling.
💡 Tips
- To save time, soak your moong dal the night before so you can wake up and start cooking.
- To save even more time, make the dough in the blender while the vegetables are roasting in the oven.
How to make Moong Dal Frittata
Wash the moong dal once or twice and soak in fresh warm water for at least 3 hours or overnight.
Drain the soaked moong dal and add it to a blender. Add salt, garlic powder, onion powder, kala namak, black pepper, baking powder, nutritional yeast, cashews and water. Blend for 1 minute, then let the mixture sit to let the cashews rehydrate for 2 to 3 minutes, then blend again for half a minute until the mixture is super smooth. You may need to do another round of blending, depending on your blender. If the mixture is too thick, you can add a tablespoon or more of water and then mix again.
Preheat oven to 400° F (205° C) and line a 9×11” baking pan with parchment paper. Spread most of the peppers, mushrooms and onions evenly on the plate. Drizzle with oil, then mix the smoked paprika, thyme, oregano, salt and pepper together and sprinkle over the vegetables. Toss to coat, level the vegetables with a spatula and bake for 15 minutes.
Remove the baking dish from the oven. Reserve one-third of the pepper mushroom mixture in a bowl. Add crumbled tofu, sun-dried tomatoes, spinach and green onions to the pan.
Pour the moong dal batter all over the pan. Mix lightly and smooth the top. Top with the reserved mushrooms, pepper and onion. Sprinkle with vegan parmesan and black pepper.
Bake for another 30 to 35 minutes or until the center is set when tested with a toothpick. If it’s not done, let it bake for a few more minutes, then test again. When completely set, remove the frittata from the oven and let it rest for a few minutes before removing it from the baking tray using the baking paper.
Slice and serve. You can serve this frittata warm or cold. You can serve with a side of sourdough with vegan butter, or hot sauce, or vegan eggs benedict. Or you can make sandwiches with it because it’s kind of like an egg patty.
What to Serve with Moong Dal Frittata
You can serve this as part of a breakfast with breakfast potatoes and sourdough toast. It’s also a great filling for a vegan breakfast sandwich, piled on your choice of bread with lettuce, tomato, onion, vegan mayo or hummus, vegan bacon, roasted red pepper, and more. It’s also delicious topped with vegan hollandaise!
Frequently asked questions
To make this nut-free, replace the cashews with hemp or pumpkin seeds. If you don’t want to use nuts or seeds, use non-dairy nut-free milk instead of water. Skip the nuts and add 2 tablespoons of butter while mixing. Also, make sure your vegan parmesan is nut-free.
For soy-free, skip the tofu and use bean tofu or chickpea flour and use soy-free vegan parmesan.
This recipe is naturally gluten free.
Store leftovers in the refrigerator, wrapped in parchment, for up to 4 days, or freeze for up to 2 months in an airtight container. Reheat by baking for a few minutes or in the toaster and serve.
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