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Home » Recipes » High Protein Vegetarian Recipes

Published: Apr 16, 2024 by Jim Mee Sha · This post may contain affiliate links · 18 Comments

Tofu Omelette

Jump to Recipe

This silken tofu omelette is rich, fluffy, and packed with flavors. A great vegan breakfast recipe that is packed with protein and satisfying.

Omelette stuffed with spinach and mushrooms on a plate topped with chopped parsley with a fork beside.

Inspired by my tofu scrambles the other day, I tried making an omelet using silken tofu, and it turned out to be a huge success! It is fluffy and moist without being stiff and stodgy. I love serving it with vegan bacon or vegan andouille sausages for a simple, filling breakfast.

Jump to:
  • 💚Why you will love this recipe
  • 🥚What you will need
  • 📃Ingredients notes and substitutions
  • 🔪How to make
  • ✔Helpful tips
  • 🧀Filling ideas
  • ❄️Storing suggestions
  • 🍽More high protein vegan breakfasts
  • 📖 Recipe

💚Why you will love this recipe

  • Packed with protein and will keep you satisfied till lunchtime
  • Creamy, savory, and light
  • Highly customizable with endless filling combinations
  • Easy to make and ready in 15 minutes

🥚What you will need

Ingredients needed like a carton of tofu, chickpea flour, cornstarch and seasonings on a grey background.

📃Ingredients notes and substitutions

  • Silken tofu - I recommend using firm silken tofu like this Mori-Nu extra firm. Although other varieties of silken tofu will work, you might need to add more cornstarch to thicken the mixture.
  • Cornstarch - Can be substituted with other starches like potato or tapioca starch.
  • Turmeric - An optional ingredient to give a nice yellow hue to omelette. Feel free to skip it if you are not a fan of turmeric.

🔪How to make

Ingredients for tofu omelette in a blender.

Add all ingredients to a blender and blend until smooth.

Batter for omelette in a blender.

The texture of the batter should be slightly runnier than a pancake batter. Add more flour or water if needed.

A partially cook tofu omelette in a pan on a white folded teacloth.

Heat some oil in a pan over medium. Once pan is hot, add ½ the batter. Swirl the pan to encourage the spreading of batter. Cook, covered for 4-6 minutes or until the top is dry.

A cooked tofu omelette with filling in a pan.

Add desired fillings (I am using sauteed spinach and mushrooms). Lift one edge and fold it in half. Lightly press down and cook for another 1-2 minutes before serving your tofu omelette.

✔Helpful tips

  • Precook your vegetables - Lightly saute veggies of your choice until they are tender before adding them to your omelet.
  • Use a good non-stick pan - This ensures that the tofu omelette can be easily lifted from the pan without breaking. A flexible silicon spatula is also helpful when folding omelette.
  • Don't make omelette too thick - It should be ¼-1/2 inch thick. Any thicker than that, you will find omelette hard to cook.
  • Be careful when handling omelette - It is much more delicate and fragile compared to regular omelette. So do be gentle when folding and serving it!

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🧀Filling ideas

  • Vegetables of choice - Spinach, mushrooms, onions. asparagus and bell peppers are some great options. Do saute veggies before adding them to your omelette.
  • Vegan cheese
  • High protein fillings - Vegan ham like my vegan bologna or seitan Italian sausages are some of my go-to add-ins. You can also add some chopped instant pot seitan.
  • Condiments - Ketchup, chili sauce, Thai basil pesto, or some homemade creamy tofu ricotta.

❄️Storing suggestions

Storing cooked omelette - Tofu omelette is best served immediately after cooking. If you do have leftover cooked omelette, store it in an airtight container, and it can be refirgerated for 1-2 days. Reheat in the microwave when ready to serve.

Storing omelette batter - Alternatively, you can refrigerate uncooked omelette batter instead. Batter can be refrigerated in a seal jar for 1-2 days. When ready to enjoy, simply fry up the batter and add filling of choice!

Vegan omelette sliced in half topped with chopped parsley with a fork beside.

🍽More high protein vegan breakfasts

  • Plate filled with tofu scramble with fork with toast, chopped scallions and coffee beside.
    Vegan Curry Tofu Scramble
  • A stack of 5 vegan sausage patties with another one leaning on the stack.
    Vegan Breakfast Sausage Patties
  • Waffles on a plate topped with banana slices and berries with a fork.
    Vegan Protein Waffles
  • Granola in a bowl topped with sliced banana on a white teacloth.
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If you made this recipe, leave a rating and comment below. We would love to hear from you! Subscribe to My Plantiful Cooking to get new recipes delivered straight to your inbox! Follow us on Instagram, Facebook, and Pinterest to get the latest updates. 😉

📖 Recipe

Omelette topped with chopped parsley on a wooden chopping board with a fork beside.

Tofu Omelette

Meesha
This silken tofu omelette is rich, fluffy, and packed with flavors. A great vegan breakfast recipe that is packed with protein and satisfying.
4.94 from 15 votes
Print Recipe Pin Recipe
Prep Time 5 minutes mins
Cook Time 6 minutes mins
Total Time 11 minutes mins
Course Breakfast, Main Course
Cuisine American
Servings 2 servings
Calories 144 kcal

Ingredients
 
 

  • 1 block 14.3 oz firm silken tofu
  • 3 tablespoons chickpea flour or rice flour
  • 2 tablespoons nutritional yeast
  • 1 tablespoon cornstarch or potato/tapioca/arrowroot starch
  • ½ teaspoon salt or kala namak (black salt)
  • ¼ teaspoon onion powder
  • ¼ teaspoon garlic powder
  • ¼ teaspoon turmeric powder (optional)

Fillings (optional)*

  • ½ medium yellow onion diced
  • 5 button mushrooms sliced
  • 2 oz baby spinach (60g)
  • 2 tablespoons shredded vegan cheese
Prevent your screen from going dark

Instructions
 

Cooking veggies for filling

  • Add a teaspoon of oil to a pan. Once the pan is heated, add onion and saute until translucent. Add mushrooms next, cooking for another 2-3 minutes.
  • Stir in spinach and cook until wilted. Set aside for later use.

Making omelette

  • In a blender, place in all ingredients and blend until smooth. Depending on the water content of your tofu, you might need to add some water. The batter will be slightly thinner than pancake batter.
  • Heat up ½ a tablespoon or so of oil in a non-stick pan over medium heat. Once pan is heated, pour in half the amount of batter and swirl the pan to encourage the batter to spread out.
  • Cook, covered for 4-6 minutes until the omelette is thoroughly cooked without the presence of wet spots.
  • Add sauteed veggies, vegan cheese, and other fillings of choice to one-half of the omelette. Gently lift one side of the omelette, and fold it over the filling.
  • Gently press down the omelette and let it cook for another minute.
  • Carefully transfer it to a plate, serve and enjoy!

Notes

*Fillings - Feel free to use any veggies or fillings you like, such as bell peppers, carrots, vegan ham, or chopped seitan sausages. 
 
Helpful tips 
  • Use a good non-stick pan - This ensures that the tofu omelette can be easily lifted from the pan without breaking. A flexible silicon spatula is also helpful when folding omelette.
  • Don't make omelette too thick - It should be ¼-½ inch thick. Any thicker than that, you will find omelette hard to cook.
  • Be careful when handling omelette - It is much more delicate and fragile compared to regular omelette. So do be gentle when folding and serving it!
 
Storing leftover - Leftover cooked omelette can be refrigerated for 1-2 days. Omelette batter will last in the fridge for 1-2 days in a sealed glass jar. 

Save this recipe!

Email yourself a link to this page and come back later.

Also get a FREE high-protein vegan recipe eBook + weekly new recipes! Unsubscribe anytime.

Nutrition

Calories: 144kcalCarbohydrates: 21gProtein: 9gFat: 3gSaturated Fat: 1gPolyunsaturated Fat: 0.5gMonounsaturated Fat: 0.2gSodium: 695mgPotassium: 617mgFiber: 5gSugar: 4gVitamin A: 2664IUVitamin C: 11mgCalcium: 49mgIron: 2mg

Nutrition info calculated is just a rough estimate and is provided as a courtesy. Bear in mind that value will vary based on variables like specific brand or type of product used. To obtain the most accurate representation, it is highly recommended that you calculate it on your own with the actual amount and type of ingredient used.

Did you make this recipe ?Tag @myplantifulcooking on Instagram !

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Comments

    4.94 from 15 votes (9 ratings without comment)

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    Recipe Rating




  1. Kelley says

    February 03, 2025 at 2:26 am

    It never set up for me. The texture is similar to a thick gravy. I used potato starch. What could I have done differently?

    Reply
    • Jim Mee Sha says

      February 04, 2025 at 9:42 am

      Hi Kelley, if that happens, you might need to cook it for longer, covered. Do cook it on low heat to prevent the bottom from burning. I hope this helps!

      Reply
  2. Beth says

    November 03, 2024 at 12:21 am

    4 stars
    I struggled to turn it as well as yours and it broke up. Any secrets?

    Reply
    • Jim Mee Sha says

      November 03, 2024 at 5:59 pm

      I find that good non-stick pan and a flexible silicon spatula is really useful in this recipe!

      Reply
  3. Lauren Calabrese says

    August 27, 2023 at 8:32 pm

    Can I use a different flour besides chickpea? It doesn’t agree with my stomach. It doesn’t need to be gluten free.

    Reply
    • Jim Mee Sha says

      August 28, 2023 at 9:57 am

      You can try using rice flour instead. 😁

      Reply
    • Mags says

      April 28, 2024 at 4:14 pm

      5 stars
      I tried a whole bunch of vegan omelette recipes, but this one is definitely the best one! I want to eat it every day now 😋

      Reply
      • Jim Mee Sha says

        April 30, 2024 at 5:57 pm

        I am so happy to hear that!

  4. Makua says

    January 29, 2023 at 12:05 am

    5 stars
    I added vegan fish sauce and sweetcorn and ate with Thai sticky rice. Khai Jeow Kapot met Khao neow!

    Reply
    • Meesha says

      January 30, 2023 at 8:48 am

      Yum! I need to try out this combo someday!

      Reply
  5. Rozzi says

    September 26, 2022 at 2:46 am

    5 stars
    Great recipe! Very simple, and turned out beautifully!

    Reply
    • Meesha says

      September 26, 2022 at 8:35 am

      I am so glad to hear that!😁

      Reply
      • Tanysha Jeffree says

        December 23, 2022 at 4:40 pm

        5 stars
        Yummy! I used just the omelette part for a vegan fried rice.

      • Meesha says

        December 26, 2022 at 8:23 am

        Glad to hear that!🙂

  6. NoochLover69 says

    August 18, 2022 at 1:50 am

    Thanks!
    Why not recommending freezing? What could go wrong?

    Reply
    • Meesha says

      August 18, 2022 at 10:10 am

      It is a little fragile, and I am worried that the omelette will break apart upon freezing and thawing. 😅

      Reply
  7. Dev says

    June 20, 2022 at 1:48 am

    5 stars
    Really nice, added a bit of miso or Dijon mustard to make more interesting

    Reply
    • Meesha says

      June 20, 2022 at 8:26 am

      Glad to hear that! Those sound like great additions. 😁

      Reply
A headshot of Mee Sha leaning on a handrail.

Hi, nice to meet you! I am Mee Sha, a final-year dietetic student passionate about nutrition, cooking, and food. This blog was created to share my favorite plant-powered recipe!

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