High Protein Silken Tofu Omelette with Eggs
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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!
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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!
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.
Ingredients
- 3 large eggs
- 5 oz silken tofu
- 1 tbsp soy sauce
- 1 tsp olive oil
- ½ avocado
- ½ red bell pepper
- Salt and pepper to taste
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 red bell pepper
- 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
- Tips: If you can’t get hold of silken tofu, try a regular omelette instead. Whichever one you go for, it’s also a great way to use up leftovers veggies. Just heat or fry them up and pop them in the omelette!
- Make-ahead? Yes, just the batter, cook and eat fresh.
Not your standard salad Healthy Egg Salad Excellent Avocado Egg Toast Cracking Breakfast Beans and Eggs The best breakfast Scrambled Eggs with Cheese More protein packed egg recipes here!
Nutrition
Dave Bell
I’m not a foodie, although I do love eating. I believe food should serve us and our goals, not hinder. Taking control and responsibility for what I eat is important to me. Lots of veggie protein is my way forward.
Abril Macías
Creator of this wonderful recipe!
I am a culinary creator and food photographer from Quito, Ecuador. I have a Master’s degree in New Food Thinking and a Bachelor’s degree in Gastronomy, my expertise lies in crafting and capturing creative dishes. Collaborating with websites and blogs worldwide, I develop recipes and bring them to life through captivating photographs.
I dedicate my work in the kitchen and through the lens to explore food from different backgrounds, origins and diets. I would describe my style as “comfort food with a twist”. My goal is to create recipes that are homely, yet attractive, delicious and have something different and exiting to them.
This article has been medically reviewed by James LeBaigue MSc Learn More
James LeBaigue MSc
James has a Masters Degree in Sport and Exercise Nutrition, as well as an Advanced Diploma in Human Nutrition.
He loves combining his scientific knowledge along with food in the real world, and these recipes are the result.
He’s on top of all the latest evidence and guidelines to make sure our nutrition advice on the website is as accurate as it can be.
By day he works as an Advanced Clinical Practitioner in a busy NHS GP Practice.
Each recipe is tested and then eaten (much to James’ delight), many times before it is deemed worthy to be published. Bon appetit!
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