The Best Low Fat Vegan Silken Tofu Omelette Recipe!

by on March 12, 2012


Low Fat Vegan Chef's Silken Tofu Omelette With Spinach and Mushrooms

I’m going to show you just how YOU can make a delicious vegan tofu omelette. I have to confess, this omelette looks WAY better than my first attempts at making vegan tofu omelettes. Making pancake-like things including crepes, omelettes, Indian dosas and Ethiopian injeera bread have all been things that were a little hard for me to get right at first. I realized the problem was my insecurity and lack of patience in making them! Once you tell yourself you can do it and just try it, it works out  much better. And hey as long as it tastes good, it’s all that matters the first time!

Making this recipe does take a little bit of practice if you are:

1.) Inexperienced at pouring and flipping pancakes, crepes or omelettes in general

2.) Impatient and paranoid about the omelette sticking and burning to the pan and want to peek and move it around (which it will not, so do not panic and don’t touch it.)

These are things you must learn by experience and you have to accept that it will take a bit of practice being able to pour it, spread it, let it cook (and not mess with it!) and then fold it in half and slide it off the pan.

It took me about 3 cracks at this recipe before I got it right and learned to just trust the process of cooking and the tofu omelette was going to be fine, and stop panicking if it seemed stuck and trying to move it around with a spatula. Don’t do this.

I’ve now got it down pat and even made some for my mom and I over the Christmas holidays (it was her first vegan omelette ever) and she enjoyed it. I think she also enjoyed having some Daiya cheese and mushrooms in it too, but also the novelty of having something omelette-like as she’s been avoiding eggs.

This is a recipe I will make occasionally for a special vegan brunch or breakfast. It’s best for 2-3 people as it can take much much longer if you are trying to use multiple pans or cook for more people.

Tofu scrambles and tofu omelettes seem to take longer to cook than eggs (as they are not raw and drastically changing structure) so they are more forgiving and don’t really overcook. As long as it’s not turning black and you’re cooking it on medium or medium low heat it will be ok.

Also the trick to this is using silken tofu. Do not use regular tofu. You will NOT enjoy the flavour.

Like I said, I’ve made this recipe many times, I have adapted it from Susan V’s recipe at FatFreeVegan.com and made it even LOWER in fat and still delicious. I think I found the perfect vegan tofu omelette recipe! This omelette is gluten free as well!

Hurray!

Low Fat Vegan Chef's Vegan Silken Tofu Omelette With Mushrooms And Spinach

Low Fat Vegan Silken Tofu Omelette Recipe

Serves 2-3 Makes 2 giant (full pan size) or 3 medium sized omelettes

Ingredients:

1 12.3 oz/349 g package FIRM Mori-nu silken tofu (must be firm or extra firm)
3 tbsp. almond or coconut milk
3 tbsp. of nutritional yeast
3 tbsp. cornstarch or tapioca starch
1 tsp. dijon mustard (essential)
1/4 tsp. turmeric
1/2 tsp. Herbamare or salt, or to taste
1/4 tsp fresh ground pepper
1/8 tsp of smoked paprika (This makes it more delicious)

Filling:
fresh spinach
sauteed mushrooms
sauteed onions
any other desired toppings
vegan cheese *optional

Directions:

1. Place all of the ingredients into a Vitamix or food processor and blend together until smooth.

2. Heat a wide shallow non-stick pan or non-stick crepe pan over medium heat. Make sure it’s very hot before using. Sprinkle a little water on it to test. If it bubbles off right away it’s ready. If not, wait until it’s really hot.

3. Pour batter onto pan about the size of a large pancake. Don’t pour too much or it will be hard to pick up and fold . Spread it out a little very gently into a circle using a small spatula. It will be quite thick, this is ok as there is a lot of air in the mixture. Don’t spread it out thinly.

4. Cook for at least 5 minutes until it almost dries out on top and sets. Turn the heat down to medium low. You have the option of flipping it over if you want the tofu to be cooked firm, or you can add your filling now to the bottom half and flip the top half of it over to cover and cook until the ingredients soften and your vegan cheese (if any) melts. I usually just cook it on one side only and then fill the bottom half.

5. When the omelette is cooked and sturdy enough to move, slide it onto a plate. If your fillings aren’t warm enough you can pop it into the microwave for 15-20 seconds to warm up and set the omelette a little more if necessary. The spinach will wilt from the heat of the cooked omelette.

6. Serve. (Be careful! The tofu will be very hot! Let it cool a bit before eating, I don’t want you to burn your mouth.)

Additional Tips:

Mori-nu silken tofu is sold at almost every store. Whether it’s a health food store or just a regular grocery store. Most commonly it is in the “health nut”/gluten free/vegetarian product section of the store with other dried goods. Sometimes it’s in the refrigerated section with tofu and fake meats, but it doesn’t have to be refrigerated so it’s usually in the dry goods section.

If you need a little extra water or milk to blend your tofu add another tbsp or two. Not much it still needs to be thick enough to set.

If your pan is not very good or tends to stick you may need a spray of non-stick spray. But if it’s a good pan, you’ll be ok. Give your pan a wipe with a wet paper towel in between omelettes and let it come back up to temperature again before making the next one. Make sure your pan is clean and doesn’t have black bits on it, or it will get on your omelette.

Practice makes perfect! Even if you mess up a little it will still taste good as long as you cooked it. Give yourself the first one and then save the nicer ones for your family.

If you have any leftover “batter” you can save it in the fridge for another day. Let it sit on the counter and warm up to room temperature before making.

Variations:

You can use any favourite omelette fillings for your vegan omelette. Get creative. Spinach and mushrooms are just my favourites. Make sure your veggies (aside from spinach) are cooked first before adding them to your omelette and season them a little so they will be delicious.

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Here was my previous attempt where I kind of ripped it while flipping the top half over. It’s ok, it still tasted great!

Have you ever made a tofu omelette before? What are your favourite omelette fillings?

{ 24 comments… read them below or add one }

1 Liane June 16, 2013 at 8:15 AM

what is the nutritional information on this?? amount of carbs,fat,protein and fiber?

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2 Rachael March 29, 2013 at 10:04 AM

Yum yum! Thanks for the recipe – this may have been my first attempt at a vegan omelette. My fillings were lightly sautéed asparagus, fresh green onions and Daiya cheddar. Mmm…brunch.

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3 Dr. Al March 4, 2013 at 8:05 AM

And a year later it still loks great. Can’t wait to try same.
I am new to your site Veronica. Thanks so much for all that you have posted. I have enjoyed reading everything. I look forward to trying new raw vegan foods. Today I will be making vegan sushi!!!!!!

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4 Haroon December 31, 2012 at 12:30 AM

Hi Veronica,

I look forward to trying this out, soon. But, I was wondering if it’s possible to get the total number of calories per serving? I’m not concerned about any further breakdown as I trust it’s low-fat vegan.

Thanks!
Haroon

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5 Jim November 18, 2012 at 12:35 PM

omg was that ever good! thanks for the recipe. i took my time and even flipped the cake without difficulty. i then added the veges and some salsa. this went well with my yambrown (hashbrowns of sweep potatoes) and a great breakfast. takes some prep so definately weekend or holiday treat.

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6 Kelli May 26, 2012 at 5:01 PM

Hi Veronica,
Is that hash browns with ketchup sharing the plate? If you have an oil-free recipe for hashbrowns, I would love to see it on your blog! My kids are vegan but not 100% raw. My sons REALLY love potatoes! I regularly bake sliced potatoes with a little coconut oil and Italian seasoning. Would love ideas on oil-free potatoes!
Thanks for all that you share. I have made many of your dishes from The Raw Vegan recipe DVD’s and the Sweet Pepper Dressing is in my regular salad dressing rotation. It’s so delish!

Take care,
:) kelli

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7 Low Fat Vegan Chef Veronica May 26, 2012 at 5:30 PM

My younger sister showed me how she made oil free hashbrowns for her diet she was on last year. I cube my potatoes, lightly spritz a non stick pan with spray and let them cook stirry only occasionally until half done then i cover with a lid and steam them until done. If you gently flip but dont stir too much they will stay together. A tad stickier but they are still delicious and then season w seasoning salt and ketchup.

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8 Christy March 24, 2012 at 5:41 AM

Wow, how creative. I’ll def. have to try this. I confess, I like omelettes, but try not to eat them as eggs tend to not agree with my stomach. Thanks for sharing a healthier alternative! :)

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9 camille March 23, 2012 at 1:45 AM

Egg used to be my fav before going vegan.
This recipe really does the trick to satiate my cravings for egg and most importantly, low fat. I even tried to make it the “scrambled” way by smashing tofu into small piece instead of blending. Turned out very good as well. Well done!
Btw, are those mushrooms cooked or dehydrated? I suppose it not good to eat mushrooms raw.

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10 Veronica March 23, 2012 at 9:50 AM

They are sauteed i dont dehydrate them. Raw mushrooms are ok i just like them cooked better.

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11 Diana March 21, 2012 at 11:55 AM

Wow – it worked and it’s yummy and filling – thanks!

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12 Veronica March 21, 2012 at 12:18 PM

So good to hear! Thanks for letting me know. It’s delicious!

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13 Veronica March 22, 2012 at 6:25 PM

Diana, if you post 3 more comments on my recipes, you’ll be entered to win a copy of my book. Go to http://lowfatveganchef.com/sneak-peak-recipe-from-low-fat-vegan-comfort-soups-to-keep-you-warm/ to start

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14 Brettney March 17, 2012 at 7:16 PM

I just made this and it was a success even on a seasoned cast iron skillet! It did fall apart a tiny bit, but went over well with my non-vegan husband and my daughter!

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15 Veronica March 17, 2012 at 11:59 PM

That’s great Brettney. What did you fill it with? I don’t have a cast iron skillet, but it’s cool it worked in it.

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16 LAURA March 15, 2012 at 4:53 PM

HI VERONICA-LOVE THIS AND CAN’T WAIT TO TRY IT!!

PINEAPPLE VIDEO WAS FANTASTIC! HOPE YOU’LL DO MORE INSTRUCTIONAL VIDEOS…WOULD LIKE TO SEE SUSHI WITH DIPPING SAUCES, AND A ‘CHEESECAKE’ DESSERT.

KEEP IT UP-YOU ARE DOING A GREAT JOB!

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17 Veronica March 15, 2012 at 6:26 PM

Thanks Laura.

I have yet to find out a way to make a vegan cheesecake dessert that does not contain any vegan cream cheese lol. It’s a lot of fat so that’s why.

I have vegan sushi instructions here http://lowfatveganchef.com/how-to-make-a-vegan-california-sushi-roll-uramaki/ but not a raw wrap yet.

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18 Veronica March 13, 2012 at 10:54 PM

I really thought I should add it. Because I know myself I always screwed up pancakes and stuff when I started moving them around before they were set and panicking lol.

And I am SURE most people have never made a vegan omelette before so I wanted to say what to expect as no one wants to cry over failed tofu omelette!

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19 Em March 13, 2012 at 10:46 PM

Your tofu omelette dish looks amazing!! Even the one you first ripped looks so delicious!

I’ve never made one, myself – only the egg variety in my omnivore days. Mushrooms and spinach sound like an excellent filling. I’d probably add some spring onions too…

Reading your instructions, I can see how the paranoia could set in (for me) while making this – as the pan has to be soo hot, there’s no oil – and you can’t really keep on peeking – so thanks for the pep-talk re having confidence and patience to make it all work out fine! :-)

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20 Veronica March 13, 2012 at 10:38 PM

Let me know how it turns out! It’s fun to eat a vegan omelette

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21 Brettney March 13, 2012 at 10:37 PM

This is my first time coming across a tofu omelette! I will have to give it a try!

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22 Dawn March 13, 2012 at 8:14 PM

Wow! This looks great! I will give you feedback once I have tried this. Thanks!

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23 Char @ www.charskitchen.ca March 12, 2012 at 9:51 PM

omg, pinned!! That looks amazing. I haven’t had an omelette since long before I went vegan, so I will be making this!

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24 Veronica March 12, 2012 at 9:53 PM

Hey Char! Thanks. I set up the final one in my photo light tent so it was well lit. It’s really good. I always thought omelettes were ok before I was vegan, but I love this one and it’s a nice change from tofu scramble. :)

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