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Low Fat Vegan Silken Tofu Omelet

I’m going to show how YOU can make a delicious vegan tofu omelet. I have to confess, this omelet looks WAY better than my first attempts at making vegan tofu omelet. Making pancake-like things including crepes, omelet, Indian dosas, and Ethiopian injeera bread have all been things that were a little hard for me to get right at first. I realized the problem was my insecurity and lack of patience in making them! Once you tell yourself you can do it and just try it, it works out much better. And hey as long as it tastes good, it’s all that matters the first time!

This is a recipe I will make occasionally for a special vegan brunch or breakfast. It’s best for 2-3 people as it can take much much longer if you are trying to use multiple pans or cook for more people.

Like I said, I’ve made this recipe many times, I have adapted it from Susan V’s recipe at FatFreeVegan.com and made it even LOWER in fat and still delicious. I think I found the perfect vegan tofu omelet recipe! This omelette is gluten-free as well!

Low Fat Vegan Silken Tofu Omelet

This Recipe is :

Dairy FreeVegan

Serves

2 - 3

Ingredients

For the omelet

  • 1 12.3 oz/349 g package FIRM Mori-nu silken tofu (must be firm or extra firm)
  • 3 tbsp. almond or coconut milk
  • 3 tbsp. of nutritional yeast
  • 3 tbsp. cornstarch or tapioca starch
  • 1 tsp. dijon mustard (essential)
  • 1/4 tsp. turmeric
  • 1/2 tsp. Herbamare or salt, or to taste
  • 1/4 tsp fresh ground pepper
  • 1/8 tsp of smoked paprika (This makes it more delicious)

For the filling

  • fresh spinach
  • sautéed mushrooms
  • sauteed onions
  • any other desired toppings
  • vegan cheese *optional

Preparation

  1. Place all of the ingredients into a Vitamix or food processor and blend together until smooth.
  2. Heat a wide shallow non-stick pan or non-stick crepe pan over medium heat. Make sure it’s very hot before using. Sprinkle a little water on it to test. If it bubbles off right away it’s ready. If not, wait until it’s really hot.
  3. Pour batter onto pan about the size of a large pancake. Don’t pour too much or it will be hard to pick up and fold . Spread it out a little very gently into a circle using a small spatula. It will be quite thick, this is ok as there is a lot of air in the mixture. Don’t spread it out thinly.
  4. Cook for at least 5 minutes until it almost dries out on top and sets. Turn the heat down to medium low. You have the option of flipping it over if you want the tofu to be cooked firm, or you can add your filling now to the bottom half and flip the top half of it over to cover and cook until the ingredients soften and your vegan cheese (if any) melts. I usually just cook it on one side only and then fill the bottom half.
  5. When the omelet is cooked and sturdy enough to move, slide it onto a plate. If your fillings aren’t warm enough you can pop it into the microwave for 15-20 seconds to warm up and set the omelette a little more if necessary. The spinach will wilt from the heat of the cooked omelette.
  6. Serve. (Be careful! The tofu will be very hot! Let it cool a bit before eating, I don’t want you to burn your mouth.)

Notes

Mori-nu silken tofu is sold at almost every store. Whether it’s a health food store or just a regular grocery store. Most commonly it is in the “health nut”/gluten free/vegetarian product section of the store with other dried goods. Sometimes it’s in the refrigerated section with tofu and fake meats, but it doesn’t have to be refrigerated so it’s usually in the dry goods section.

If you need a little extra water or milk to blend your tofu add another tbsp or two. Not much it still needs to be thick enough to set.

If your pan is not very good or tends to stick you may need a spray of non-stick spray. But if it’s a good pan, you’ll be ok. Give your pan a wipe with a wet paper towel in between omelet and let it come back up to temperature again before making the next one. Make sure your pan is clean and doesn’t have black bits on it, or it will get on your omelette.

Practice makes perfect! Even if you mess up a little it will still taste good as long as you cooked it. Give yourself the first one and then save the nicer ones for your family.

If you have any leftover “batter” you can save it in the fridge for another day. Let it sit on the counter and warm up to room temperature before making.
Variations: You can use any favorite omelet fillings for your vegan omelet. Get creative. Spinach and mushrooms are just my favorites. Make sure your veggies (aside from spinach) are cooked first before adding them to your omelette and season them a little so they will be delicious.

EXPLORE MORE VEGAN RECIPES WITH THESE INGREDIENTS


MushroomTofu

 

 

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18 comments on “Low Fat Vegan Silken Tofu Omelet”

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Caucasian Persuasian
7 Months Ago

Only reason it sucked at first is cuz grandma didn't teach you! Lol a joke! I'm thinking of going vegan--so tired of meat!


Reply
Leanna Arcturus
7 Months Ago

its too bad I'm at work and now I'm super hungry


Reply
Robin D. Everson
7 Months Ago

mushrooms, eek.


Reply
Marie Cooper
7 Months Ago

Helen D Staten


Reply
Cat Grace-Crisologo
7 Months Ago

Silken tofu is NOT a health food. It is highly processed, and is an estrogen disruptor. I'd choose organic, free-range eggs over silken tofu any day!


Reply
Cherie Goodrich
7 Months Ago

What could you possibly think is wrong with eggs? One of natures perfect foods. Thinking you go a little too far on what is acceptable to eat. Militant vegans make me yawn....


Reply
Sara Willemse
7 Months Ago

I thought you should stay away from tofu as it promotes oestrogen and has been linked to breast cancer?


Reply
Unprocessed People
21 Jan 2014

In regards to soy and estrogen: soy has what is known as phytoestrogen. Phytoestrogen is chemically similar to estrogen, so it was thought that since higher levels of estrogen has been linked to increased risk of breast cancer, that phytoestrogen would as well. Studies have shown that the phytoestrogen in soy block the effects of the body's estrogen. Studies support a protective effect of minimally processed soy foods against breast cancer (whole soybeans, tofu, tempeh.) Soy has also been shown to protect against prostate cancer and endometrial and ovarian cancer. The more processed the soy the more it loses it's beneficial compounds. (Paraphrased From Dr. Joel Fuhrman's Super Immunity Book)

Katherine McCracken
7 Months Ago

Not GMO if the tofu is organic


Reply
Jolana Kutman Head
7 Months Ago

I read that most soybeans are GMO. Is that true for tofu?


Reply
Unprocessed People
21 Jan 2014

Buy only organic!

Lilia Kar
7 Months Ago

I seriously think your blog has the best vegan recipes around. Thanks.


Reply


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