Tofu Omelet with Spinach

Tofu Omelet with Spinach is the perfect vegetarian high protein breakfast for those looking to get a nutritional start to their day. This delicious and easy-to-make dish combines the nutrient-rich ingredients of tofu, garlic, onion, spinach, nutritional yeast and olive oil. Not only does it provide an impressive amount of protein (12 grams per ½ block), but also a wide range of vitamins and minerals from its other components. It’s low in calories yet packed full of nutrition – making it an ideal meal for anyone looking for a healthy breakfast option that won’t leave them feeling hungry or unsatisfied!

Serves 2

Tofu Omelet with Spinach

Ingredients:

– ½ block of medium or firm tofu, drained and pressed

– ¼ cup of nutritional yeast

– ¼ teaspoon ground turmeric

– 2 tablespoons olive oil, divided

– 2 cloves garlic, minced

– 1 small red onion, diced

– 3 cups spinach leaves (or other leafy greens), chopped

– Salt and black pepper, to taste

Instructions:

1. Crumble the drained and pressed tofu into a medium bowl. Add the nutritional yeast and turmeric and mix until combined. Set aside.

2. Heat 1 tablespoon of the olive oil in a large skillet over medium heat. Add the garlic and onion and sauté for 5 minutes, stirring occasionally. Reduce the heat to low, add the spinach leaves, season with salt and pepper to taste, and cook for an additional 3 minutes or until wilted. Transfer to a plate.

3. Increase heat back to medium-high and add the remaining olive oil to the skillet. Add the crumbled tofu mixture and spread evenly in the skillet using a rubber spatula or wooden spoon. Cook for about 7 minutes or until golden brown on one side before flipping with a spatula or using an egg flip tool if desired; cook for another 5 minutes on the second side or until golden brown as well.

4. To serve, divide between two plates along with some of the cooked spinach mixture from earlier that was set aside as garnish (optional). Enjoy!

Nutritional breakdown
Total 208 calories total
108 calories per serve


½ block of medium or firm tofu, drained and pressed is a surprisingly nutrient dense food that packs a surprising punch for its small size. Just ½ block (around 150 grams) contains around 100 calories, 12 grams of protein and 6 grams of fat. It’s also a great source of calcium, zinc, phosphorus, iron and vitamins B1


¼ cup of nutritional yeast contains around 40 calories, 6 grams of protein and 0.5 grams of fat. It is an excellent source of B vitamins and minerals, including B1 (thiamine), B2 (riboflavin), B3 (niacin), B6, folic acid, and pantothen


Two cloves of garlic, minced, contain only about 8 calories, 1 gram of protein, and 0.1 grams of fat. However, they offer far more than just energy to the diet – they are loaded with vitamins and minerals such as vitamin C, manganese, phosphorus, calcium, potassium and iron.


Three cups of spinach leaves, or around 60 grams, provide only a modest 13 calories and 1.4 grams of protein. However, they are an excellent source of many essential vitamins and minerals, such as vitamin A (24% of the recommended daily value), vitamin C (23%), vitamin K (120%), manganese (20%).