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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 - 1

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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!

Silken tofu omelette ingredients like eggs, red bell pepper, half an avocado, tofu block, soy sauce, olive oil etc. | Hurry The Food Up - 2 Tofu omelette is in the pan | Hurry The Food Up - 3
  • Ideal for weight loss
  • Easy vegetarian recipes only
  • Automated grocery lists
  • Use on mobile or download as PDF

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!

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 - 4

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 - 5 High Protein Silken Tofu Omelette with Eggs - 6

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
High Protein Silken Tofu Omelette with Eggs - 7

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.

Nutrition

High Protein Silken Tofu Omelette with Eggs - 8

Silken Tofu Omelette with Eggs

Ingredients

  • 3 large eggs
  • 5 oz ( 140 g ) silken tofu
  • 1 tbsp soy sauce
  • 1 tsp olive oil
  • ½ avocado
  • ½ red bell pepper
  • Salt and pepper to taste
High Protein Silken Tofu Omelette with Eggs - 9

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.
  • 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).
  • While it’s cooking, chop the avocado flesh and dice the 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.

Nutrition