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

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

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Ingredients You Need for Low-Fat Silken Tofu Omelet [Vegan, Gluten-Free]

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 

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

  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 omelet a little more if necessary. The spinach will wilt from the heat of the cooked omelet.
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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 omelet. 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.

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Nutritional Information

Total Calories: 339 | Total Carbs: 32 g | Total Fat: 9 g | Total Protein: 24 g | Total Sodium: 1307 g | Total Sugar: 0 g Per Serving: Calories: 170 | Carbs: 16 g | Fat: 5 g | Protein: 12 g | Sodium: 654 mg | Sugar: 0 g Calculation not including fillings.

Note: The information shown is based on available ingredients and preparation. It should not be considered a substitute for a professional nutritionist’s advice.

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