fbpx

Kitchen Sink Tofu Frittata

https://www.youtube.com/watch?v=YpnSaEAMicQ

Kitchen Sink Tofu Frittata

Prep Time 10 mins
Cook Time 20 mins
Total Time 1 hr 15 mins
Course Breakfast
Servings 16 servings
Calories 177 kcal

Ingredients
  

  • 3 cloves garlic
  • 1 medium Onion
  • 2 medium Bell Pepper
  • 3 large white mushrooms
  • 1 lb frozen or fresh broccoli
  • 4 packages firm or extra firm tofu We recommend Mori-Nu Silken Firm Tofu for the BEST texture. If you can find, double the amount of packages used.
  • 1 cup Nutritional Yeast
  • 2 tsp turmeric
  • 2 tsp black (sulfur) salt *Optional for a more "egg-like" taste
  • black pepper To taste
  • 4 servings daiya cheddar shreds
  • 1 package Yves Canadian Bacon
  • capers *Optional

Instructions
 

  • Preheat oven to 350 degrees and spray a 13x9 or other large pan with cooking spray.
  • Preheat a pan on medium heat on stove. Peel and mince garlic and dice vegetables. (Pro tip: Chew minty gum when cutting onions to help prevent tears!)
  • Spritz pan lightly with cooking spray. Add garlic and cook for 1 minute followed by your onion. Cook for another minute.
  • Add peppers, mushrooms and frozen broccoli to the pan. Mix well and let cook for 15-20 minutes, stirring occasionally to prevent them from sticking to the pan.
  • Drain your tofu and place 2 blocks in your blender. Blend until semi-smooth and them empty into a large mixing bowl. Repeat with the other two blocks of tofu.
  • To the mixing bowl of tofu, add nutritional yeast, black salt and black pepper. Mix together well.
  • Add daiya cheddar shreds to tofu mixture and stir.
  • Chop up Yves Canadian Bacon and add to tofu mixture and stir.
  • Add cooked veggies to the mixing bowl and mix everything together. Optional to add capers.
  • Pour mixture into prepared pan and make as level as possible.
  • Bake for 45 minutes, checking around the 30 minute mark. You are looking for a firm, but springy middle and golden color on top. (A half-recipe will take less cooking time.)

Notes

The macros are based on the below, specified ingredients. Make sure to account for your own modifications/additions based on whatever veggies, protein or cheese YOU have on hand!

Nutrition

Nutrition Facts
Kitchen Sink Tofu Frittata
Amount Per Serving
Calories 177 Calories from Fat 60
% Daily Value*
Fat 6.7g10%
Carbohydrates 10.9g4%
Fiber 3.6g15%
Protein 17.1g34%
* Percent Daily Values are based on a 2000 calorie diet.
Tried this recipe?Let us know how it was!
, , , , , , , ,
Previous Post
Ep #57 – Are Macros All That Matter?
Next Post
The Great High Protein Pretzel Experiment

Related Posts

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Fill out this field
Fill out this field
Please enter a valid email address.

Menu
[]
×
Enter your email to continue