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High Protein Silken Tofu Omelette with Eggs

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A plate with tofu omelette, avocado slices and fork on a white surface with a half of avocado, a glasses of compote and water | Hurry The Food Up

If you are an omelette fan, you are going to love this silken tofu omelette with eggs. Standard omelettes are already a protein packed, healthy breakfast/lunch, but this one really trumps them all.

It is an incredible weight loss omelette – low fat, low calorie, high protein and easy as anything.

Tofu Omelette: high protein, low fat, big flavour

Wondering how to make a healthy omelette recipe for weight loss? Simple! Add silken tofu!

A 200 calorie serving contains 17g protein and only 13g fat. Combining tofu with egg keeps the protein high and actually lowers the amount of fat in your omelette, as silken tofu is lower in fat than eggs.

100g silken tofu contains only 3g fat, while 100g egg contains 9g. So by cooking up a tofu omelette you can get a high protein omelette with less fat!

Silken tofu omelette ingredients like eggs, red bell pepper, half an avocado, tofu block, soy sauce, olive oil etc. | Hurry The Food Up
Tofu omelette is in the pan | Hurry The Food Up

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But why are we so fussed about protein?

Protein is super important for any diet, but particularly if you are trying to lose weight or build muscle.

If you are trying to build muscle, protein is important because it contributes to muscle maintenance and growth. Similarly, if you are trying to lose weight, eating enough protein is important so you don’t lose muscle mass along with weight.

Furthermore, protein is beneficial for weight loss because it helps you to feel full, by literally suppressing production of the hormones that make you feel hungry….and increasing production of the hormone that makes you feel full!

Sign up for our weekly vegetarian weight loss meal plans if you want more protein packed, calorie controlled recipes to help you on your weight loss journey!

A plate of tofu omelette with avocado slices on a white surface with a half of avocado, small plate of salt and a glass of compote | Hurry The Food Up

Switching up the low calorie omelette fillings!

We suggest filling this omelette with chopped red pepper and avocado. It was Dave’s favourite version!

However you are free to experiment with other low calorie fillings, such as sautéed spiced mushrooms or the cheesy tomato mix used in our easy tomato omelette!

It’s really up to you what you do with the silken tofu omelette base.

A birds eye view of a plate of tofu omelette and avocado slices on a white surface with a half of avocado, salt and pepper | Hurry The Food Up
Silken Tofu Omelette with Eggs
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Looking to up your protein intake? Try this high protein, low fat silken tofu omelette with eggs – the perfect healthy breakfast and lunch!
Prep Time:7 minutes
Cook Time:15 minutes
Total Time:22 minutes
Servings:2 servings
Calories:250kcal
Author: Abril Macías

Ingredients

Instructions

  • Blend the eggs, tofu and soy sauce until creamy. You can use a fork though a hand blender is easiest and gives better results.
    3 large eggs, 5 oz silken tofu, 1 tbsp soy sauce
  • In a medium sized non-stick pan over low heat add ½ tsp of olive oil and spread it all over the pan. Add half the egg tofu mix and spread it evenly across the pan. Using a rubber spatula, bring the sides of the egg that begin to coagulate to the centre of the pan and spread uncooked egg batter to the sides again, maintaining the circular shape of the omelette. Maintaining low heat, repeat the process a few times and then allow the omelette to continue cooking undisturbed with a lid on until the surface is mostly cooked through but still moist (we don’t want a dry omelette).
    1 tsp olive oil
  • While it’s cooking, chop the avocado flesh and dice the red bell pepper.
    ½ avocado, ½ bell pepper, red
  • Fill the omelette with half the avocado and bell pepper and fold it over carefully like a semicircle. Take out of the pan and repeat the process for the second serving. You can also make two omelettes at the same time on two different pans.
  • Serve omelette with salt and fresh black pepper to taste.
    Salt and pepper to taste

NOTES

Looking for more healthy egg recipes?
Tasty Soy Sauce Eggs


Not your standard salad Healthy Egg Salad
Excellent Avocado Egg Toast
Cracking Breakfast Beans and Eggs
The best breakfast Scrambled Eggs with Cheese

Nutrition

Nutrition Facts
Silken Tofu Omelette with Eggs
Amount per Serving
Calories
250
% Daily Value*
Fat
 
18
g
28
%
Saturated Fat
 
4
g
25
%
Trans Fat
 
1
g
Polyunsaturated Fat
 
4
g
Monounsaturated Fat
 
10
g
Cholesterol
 
279
mg
93
%
Sodium
 
849
mg
37
%
Potassium
 
494
mg
14
%
Carbohydrates
 
7
g
2
%
Fiber
 
4
g
17
%
Sugar
 
2
g
2
%
Protein
 
15
g
30
%
Vitamin A
 
486
IU
10
%
Vitamin C
 
5
mg
6
%
Calcium
 
72
mg
7
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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