Tofu Frittata with Mushrooms

Author: Recipes_kw
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Prep Time 1 hour
Total Time 1 hour
Course Breakfast, Main Course
Cuisine Italian
Servings 4 Servings
Calories 348.04 kcal


  • Oven
  • Stove
  • Food Processor
  • Oven safe Skillet with METAL HANDLE


  • 28 oz tofu firm, drained, dried
  • 1 tbsp olive oil extra virgin, divided
  • 1 tsp salt divided
  • 1/2 tsp turmeric powder
  • 1/2 tsp garlic powder
  • 1/8 tsp black pepper fresh cracked
  • 1/4 cup flour chickpea
  • 8 oz cremini mushrooms trimmed, sliced thin
  • 4 tbsp shallots minced
  • 1 clove garlic minced
  • 1 tsp thyme fresh, minced
  • 1 tbsp parsley fresh, minced


  • Preheat the oven to 350 degrees.
  • Place the tofu, 1/2 tbsp of olive oil, 1/2 tsp salt, and turmeric, garlic powder, and pepper into a food processor; pulse until smooth then add in the chickpea flour. Scrape down the sides occasionally to make sure everything is incorporated.
  • Heat remaining olive oil in a oven safe skillet over medium-high heat then sauté the mushrooms with 1/4 tsp salt; about 7 minutes.
  • Stir in the shallots and cook until mushrooms are well browned then mix in the garlic and thyme.
  • Remove the skillet from the heat then stir in the tofu mixture and spread out mixture in a even layer. Transfer skillet to the oven and bake until center is set and surface is slightly puffed; about 30-35 minutes.
  • Carefully remove frittata from the oven and let sit for 5 minutes to cool then sprinkle with parsley and remaining salt. Enjoy!


ALERT!!!! This recipe should only be used by people on the 2000 calorie plan, and by those that are just eating a plant-based diet, and not on a weight-loss plan.

My Notes

Nutrition with Essential Amino Acids

Nutrition Facts
Tofu Frittata with Mushrooms
Amount Per Serving (1 Serving)
Calories 348.04 Calories from Fat 184
% Daily Value*
Fat 20.47g31%
Saturated Fat 2.9g18%
Sodium 617.22mg27%
Potassium 805.95mg23%
Carbohydrates 13.56g5%
Fiber 5.85g24%
Sugar 2.42g3%
Protein 35.85g72%
Vitamin A 397.04IU8%
Vitamin B1 0.36mg24%
Vitamin B2 0.45mg26%
Vitamin B3 2.96mg15%
Vitamin B5 1.12mg11%
Vitamin B6 0.34mg17%
Vitamin B12 0.5µg8%
Vitamin C 2.96mg4%
Vitamin D 0.05µg0%
Vitamin E 0.56mg4%
Vitamin K 2.72µg3%
Calcium 1311.77mg131%
Copper 1.02mg51%
Folate 99.34µg25%
Iron 6.09mg34%
Manganese 2.47mg124%
Magnesium 128.41mg32%
Phosphorus 456.06mg46%
Selenium 48.43µg69%
Zinc 3.8mg25%
Ess-Methionine 430.5mg
Ess-Tryptophan 480.41mg
Ess-Threonine 1651.54mg
Ess-Phenylalanine 1646.29mg
Ess-Arginine 2691.54mg
Ess-Lysine 1831.29mg
Ess-Leucine 2740.96mg
Ess-Isoleucine 1677mg
Ess-Histidine 858.58mg
Ess-Valine 1727.91mg
* Percent Daily Values are based on a 2000 calorie diet. Some amino acids levels are estimated, some product manufacturers do not supply amino acid values. The value source

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