Silken Tofu Omelettes
Eggless omelettes made from silken tofu, oats, sprouts and grated vegetables, cooked until golden.
- Prep
- 10 min
- Batter rest
- 5–10 min
- Cook
- 16–20 min*
- Makes
- 2 large omelettes
- Serves
- 1–2
Ingredients
- 150 g silken tofu
- 1 tbsp psyllium husk (isabgol)
- 1 tbsp rolled oats
- 5 tbsp boiled moong or mixed lentil sprouts
- 4 tbsp grated mixed vegetables (zucchini, bell pepper, onion, or carrot)
- 1 tbsp peri-peri seasoning (or spice blend of choice)
- Salt, to taste
- 1/4–1/2 cup water (to adjust batter consistency)
- A few drops of olive oil or ghee, for cooking
Nutrition
Per omelette (1/2 of batch), estimated
- Calories
- 95 kcal
- Protein
- 6.9 g
- Carbohydrates
- 12.2 g
- Fat
- 3.2 g
- Fibre
- 5.8 g
Method
- 1
Blend silken tofu until smooth, then mix in oats and psyllium husk. Let sit for 5–10 minutes.
- 2
Add sprouts, grated vegetables, seasoning, and salt. Mix well and add water to form a thick, pourable batter.
- 3
Heat a pan with a few drops of oil or ghee. Pour half the batter and spread evenly.
- 4
Cook on low-medium heat for 4–5 minutes per side until golden. Repeat with remaining batter.
Psyllium and sprouts already bring useful fibre here. Rotate the vegetables and herbs to increase plant variety across the week, and pair with a colourful salad or chutney rather than needing a heavy side.
Notes
Serving — Serve warm, plain or with green chutney or a light dip. Nutrition basis: 1 omelette = half the batch; 65 g cooked sprouts and 1 g cooking oil. Sprout type changes protein; the original 20–22 g protein per omelette was overstated. Estimates use USDA FoodData Central SR Legacy and label proxies; ingredient weights and brands vary. Total carbohydrate includes fibre.
* Cook 16–20 min for 2 omelettes sequentially.