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Low-Fat Silken Tofu Omelet [Vegan, Gluten-Free]

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Get your protein to power you throughout your day with this tofu omelette! Fill it with your toppings of choice and make it your own.

Low Fat Vegan Silken Tofu Omelet

This Recipe is :

Dairy Free Vegan


2 - 3


For the omelet:

  • 1 12.3-ounce package firm silken tofu (must be firm or extra firm)
  • 3 tablespoons almond or coconut milk
  • 3 tablespoons of nutritional yeast
  • 3 tablespoons cornstarch or tapioca starch
  • 1 teaspoon dijon mustard
  • 1/4 teaspoon turmeric
  • 1/2 teaspoon Herbamare or salt, or to taste
  • 1/4 teaspoon fresh ground pepper
  • 1/8 teaspoon of smoked paprika

For the filling:

  • Fresh spinach
  • Sautéed mushrooms
  • Sauteed onions
  • Any other desired toppings
  • Vegan cheese 


  1. Place all of the ingredients into a blender 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.


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.





Veronica Grace is a self-taught “chef” and food enthusiast who focuses on promoting a low fat vegan approach to a whole foods diet and lifestyle. She teaches and encourages people to eat fresh plant-based foods as much as possible and stays up to date on current research in the natural health and plant based diet world. So follow along on her inventive food journey and enjoy a simple, tasty healthy lifestyle. Find her at LowFatVeganChef.



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18 comments on “Low-Fat Silken Tofu Omelet [Vegan, Gluten-Free]”

Click to add comment
Caucasian Persuasian
4 Years 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!

Leanna Arcturus
4 Years Ago

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

Robin D. Everson
4 Years Ago

mushrooms, eek.

Marie Cooper
4 Years Ago

Helen D Staten

Cat Grace-Crisologo
4 Years 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!

09 Dec 2014

Don\'t agree at all. Soy has beneficial phyto estrogens....not bad ones. If it was implicated in cancer the Asians would have had a problem a long time ago. I eat soy all the time...in the form of organic soy. No problems whatsoever. It\'s a blessing.

Cherie Goodrich
4 Years 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....

09 Dec 2014

Not a perfect food. For those who have heart disease issues they need to stay away from eggs. Plus for every egg you eat a baby chick is ground up alive. The industry creates unspeakable suffering for chickens...something I do not want to be a part of. And happily so.

09 Dec 2014

Only a "perfect food" for the baby chicken that it is meant for. Not for us.

Sara Willemse
4 Years Ago

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

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
4 Years Ago

Not GMO if the tofu is organic

Jolana Kutman Head
4 Years Ago

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

Unprocessed People
21 Jan 2014

Buy only organic!

Lilia Kar
4 Years Ago

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


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