Healthy Tofu Omelet

Preparation Time: 10 minutes

Cooking time: 29 minutes

Servings: 2

 

INGREDIENTS:

  • ¼ of onion, chopped
  • 12-ounce silken tofu, pressed and sliced
  • 3 eggs, beaten
  • 1 tablespoon chives, chopped
  • 1 garlic clove, minced
  • 2 teaspoons olive oil
  • Salt and black pepper, to taste

 

INSTRUCTIONS:

  1. Preheat the Air fryer to 355°F and grease an Air fryer pan with olive oil.
  2. Add chopped onion and minced garlic to the greased pan and cook for about 4 minutes, until softened.
  3. Add sliced tofu and chopped chives to the pan, and season with salt and black pepper to taste.
  4. In a bowl, beat the eggs and then pour them over the tofu mixture in the pan.
  5. Cook for about 25 minutes in the Air fryer, poking the eggs with a fork twice during cooking to help them set.
  6. Once cooked, carefully remove the pan from the Air fryer.
  7. Dish out the tofu and egg scramble onto plates and serve warm.

 

NUTRITION:

  • Calories: 248
  • Fat: 15.9g
  • Carbohydrates: 6.5g
  • Sugar: 3.3g
  • Protein: 20.4g
  • Sodium: 155mg

 

Here are a few variations of the tofu and egg scramble recipe:

1. Veggie Delight Tofu Scramble:

  • Add a variety of sautéed vegetables such as bell peppers, spinach, and tomatoes for extra color, flavor, and nutrition.

2. Mediterranean Tofu Scramble:

  • Mix in ingredients like black olives, feta cheese, and chopped fresh herbs like oregano and parsley for a Mediterranean twist.

3. Spicy Tofu Scramble:

  • Add some heat with chopped jalapeños or red pepper flakes. You can also include diced chorizo or a spicy vegan sausage for extra flavor.

4. Asian-inspired Tofu Scramble:

  • Incorporate ingredients like soy sauce, ginger, and scallions. Toss in some cooked edamame, snap peas, or baby corn for an Asian flair.

5. Cheesy Tofu Scramble:

  • Increase the cheese factor by adding grated cheddar, mozzarella, or dairy-free cheese alternatives for a rich and comforting version.

6. Tex-Mex Tofu Scramble:

  • Include ingredients like black beans, corn, diced green chilies, and a sprinkle of taco seasoning. Top with salsa and avocado for a Tex-Mex twist.

7. Herbed Tofu Scramble:

  • Experiment with various fresh herbs like basil, thyme, or dill to add a burst of fresh flavors to your scramble.

8. Smoky Tofu Scramble:

  • Add a dash of smoked paprika or liquid smoke to give your tofu scramble a smoky depth of flavor.

9. Italian-inspired Tofu Scramble:

  • Mix in ingredients like sun-dried tomatoes, olives, fresh basil, and grated Parmesan cheese for an Italian twist.

10. Curried Tofu Scramble:

  • Add curry powder or garam masala for a flavorful Indian-inspired scramble. You can also include diced potatoes and peas.

11. Pesto Tofu Scramble:

  • Stir in a dollop of homemade or store-bought pesto sauce for a burst of herbaceous flavor.

12. Southwest Tofu Scramble:

  • Incorporate ingredients like corn, black beans, diced green chilies, and a sprinkle of chili powder for a southwestern flair.

13. Mushroom Lover’s Tofu Scramble:

  • Sautee a mix of different mushrooms like cremini, shiitake, and oyster mushrooms to add earthy flavors to your scramble.

14. Greek-inspired Tofu Scramble:

  • Include ingredients like Kalamata olives, red onion, cucumber, and crumbled feta cheese for a Greek-inspired twist.

15. Breakfast Burrito Tofu Scramble:

  • Roll your tofu scramble into a tortilla along with ingredients like avocado, salsa, black beans, and hash browns to make a satisfying breakfast burrito.