Mini Tofu Omelets
Delight in the savory goodness of these Mini Tofu Omelets, a plant-based twist on a breakfast classic that's perfect for busy mornings or meal prep! Made with nutrient-packed firm tofu, chickpea flour, and a medley of fresh vegetables like spinach, red bell peppers, and mushrooms, these bite-sized wonders are bursting with flavor and wholesome ingredients. Seasoned with a blend of turmeric, smoked paprika, and nutritional yeast, they deliver a satisfying, cheesy flavor without any dairy. Baked to golden perfection in a muffin tin, these vegan and gluten-free omelets are quick to make, easy to reheat, and ideal for on-the-go breakfasts or healthy snacks. Whip up a batch in just 40 minutes and enjoy this high-protein, nutrient-rich dish that’s as versatile as it is delicious!
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Recipe Information
Ingredients
- 400 grams Firm tofu
- 60 grams Chickpea flour
- 120 milliliters Unsweetened almond milk
- 3 tablespoons Nutritional yeast
- 0.5 teaspoons Turmeric powder
- 1 teaspoons Garlic powder
- 1 teaspoons Onion powder
- 0.5 teaspoons Smoked paprika
- 0.75 teaspoons Salt
- 0.25 teaspoons Black pepper
- 1 tablespoons Olive oil
- 0.5 cups Red bell pepper, diced
- 0.5 cups Spinach, chopped
- 0.25 cups Green onions, chopped
- 0.5 cups Mushrooms, diced
Instructions
Preheat the oven to 375°F (190°C) and lightly grease a standard muffin tin with olive oil or cooking spray.
Drain the tofu and press it to remove excess water. Crumble it into a blender or food processor.
Add chickpea flour, almond milk, nutritional yeast, turmeric, garlic powder, onion powder, smoked paprika, salt, and black pepper to the blender.
Blend the mixture until it’s smooth and creamy. Stop to scrape down the sides, if necessary.
In a skillet, heat the olive oil over medium heat. Sauté the red bell pepper, mushrooms, and spinach for 3-5 minutes, until the vegetables soften and the spinach wilts.
Stir the sautéed vegetables and chopped green onions into the tofu mixture until evenly combined.
Spoon the mixture evenly into the prepared muffin tin, filling each cup to the top.
Bake in the preheated oven for 20-25 minutes, or until the tops are firm and lightly golden.
Allow the mini omelets to cool in the muffin tin for 5 minutes before carefully removing them.
Serve warm or store in an airtight container in the refrigerator for up to 5 days. Reheat as needed before serving.
Nutrition Facts
Calories |
182 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 8.8 g | 11% | |
| Saturated Fat | 1.2 g | 6% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 281 mg | 12% | |
| Total Carbohydrate | 12.3 g | 4% | |
| Dietary Fiber | 4.3 g | 15% | |
| Total Sugars | 2.9 g | ||
| Protein | 15.3 g | 31% | |
| Vitamin D | 0.3 mcg | 1% | |
| Calcium | 516 mg | 40% | |
| Iron | 2.9 mg | 16% | |
| Potassium | 437 mg | 9% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
