I make this tofu omelette on busy days when I want a hot, hearty lunch in under 15 minutes and only one pan to wash. Crumbled tofu, sun-dried tomatoes and spinach come together into a savory, high-protein vegan dish that works just as well for breakfast or a light dinner. It is one of those recipes I have cooked so often I no longer measure the oil — the sun-dried tomato jar does most of the seasoning for me.
Tofu Omelette Ingredients
- 10.5 oz (300 g) firm or classic tofu
- 3.5 oz (100 g) sun-dried tomatoes in oil, drained (reserve the oil)
- 3.5-5.3 oz (100-150 g) frozen chopped spinach
- 1-2 tbsp (15-30 ml) olive oil, or the reserved sun-dried tomato oil
- 1 tsp (5 ml) black and white sesame seed mix, or to taste
- a pinch of ground turmeric (about 1/8 tsp (0.6 ml))
- salt, to taste
How to Make a Tofu Omelette
- Heat 1-2 tbsp (15-30 ml) olive oil (or the oil from the sun-dried tomatoes) in a large skillet (frying pan) over medium-low heat. Add the frozen spinach, cover, and let it thaw and wilt over low heat for 4-5 minutes.
- Drain the sun-dried tomatoes and cut them into small pieces. Uncover the pan, add the tomatoes, turn the heat up, and cook for another minute.
- Crumble the tofu with your hands directly into the pan. Add the turmeric and salt to taste, and cook, stirring, for 2 to 3 minutes, until the tofu is hot and evenly golden.
- Serve the tofu omelette hot, sprinkled with the black and white sesame seeds.
Nutrition per Serving (estimate)
- Calories: ~460
- Carbs: ~17 g
- Protein: ~28 g
- Fat: ~32 g
Values are calculated per serving from the ingredient list (2 servings); treat them as a rough estimate, not lab data.
Pro Tips for the Best Tofu Omelette
- Crumble by hand, do not blend. Irregular curds hold the turmeric color and give the tofu omelette its egg-like look; pressed firm or “classic” tofu works best.
- Cook the tofu in the sun-dried tomato oil. The flavored oil from the jar seasons the whole pan, so you can cut back on plain olive oil.
- Keep the pan covered while the spinach thaws. Steam does the work faster; uncover for the last minute so the pan is not watery.
- A pinch of turmeric is enough. More will not make it more yellow — it will make it bitter.
- Sprinkle the sesame seeds at the very end. They stay crunchy and give the dish a nutty finish.
Tofu Omelette FAQs
Can I use fresh spinach instead of frozen?
Yes. Use about 5.3 oz (150 g) fresh spinach, add it after the sun-dried tomatoes, and stir until just wilted — this tofu omelette cooks so fast that fresh spinach works perfectly well.
Can I make this tofu omelette ahead of time?
Yes — it keeps in an airtight container in the fridge for up to 3 days and reheats in a skillet over medium heat for 2-3 minutes. It is best freshly cooked, but it still makes a solid meal-prep lunch.
Is this tofu omelette gluten-free?
The recipe is naturally gluten-free: tofu, sun-dried tomatoes, spinach, sesame seeds, turmeric, oil and salt contain no gluten. Check the labels on your tofu and any seasoning blends to be sure they are certified gluten-free.
How much protein does this tofu omelette have?
Roughly 28 g of protein per serving, mostly from the 10.5 oz (300 g) of tofu split between two servings — an easy way to put a high-protein vegan lunch on the table in 15 minutes.
Recipe Card
Tofu Omelette with Spinach & Sun-Dried Tomatoes
Ingredients
Method
- Heat 1-2 tbsp (15-30 ml) olive oil (or the oil from the sun-dried tomatoes) in a large skillet over medium-low heat. Add the frozen spinach, cover, and let it thaw and wilt for 4-5 minutes.
- Drain the sun-dried tomatoes and cut them into small pieces. Uncover the pan, add the tomatoes, turn the heat up, and cook for another minute.
- Crumble the tofu with your hands directly into the pan. Add the turmeric and salt to taste, and cook, stirring, for 2 to 3 minutes, until the tofu is hot and evenly golden.
- Serve hot, sprinkled with the black and white sesame seeds.
0 Comments