Frittata is already a nutritious food, loaded with eggs, veggies and some meats. But how can you make it even healthier while not sacrificing its flavour? The answer is tofu!
This extra healthy frittata is made up of eggs, ham, mushrooms, tomatoes, cheddar cheese and a full package of tofu. But with all the delicious add-ins, you won’t even notice the taste of the tofu but will reap all its health benefits!
What is a frittata?
Some call frittata a crust-less quiche. Its simply eggs, milk and any mix-ins that you would like to add. But in this recipe we don’t add any milk, instead we add a whole package of tofu to boost the nutrition of this tasty dish.
Also, frittatas are first cooked on the stove top and then finished off in the oven while a quiche is just baked in the oven.
What are the health benefits of tofu?
- Tofu is an excellent source of protein and contains iron, magnesium, copper and zinc
- Contains compounds called isoflavones which are powerful antioxidants
- Regularly eating may reduce LDL or “bad” cholesterol
- Good for bone health because its rich in calcium and vitamin D
Are frittatas hard to make?
Not at all! Frittatas are super easy and fast to make. Also, they’re terrific for using up any leftovers in the fridge like bacon, sausage or even roast chicken. Any veggies in the fridge that are past its prime are also perfect for frittatas.
Cooking tips
- Use a cast iron pan. They heat evenly and go from stove to the oven safely.
- Once the frittata is set but still jiggle in the middle its ready
- Season the veggies as you cook them
- Season the egg and tofu mixture
Other tasty variations to try:
- Broccoli and cheddar
- Goat cheese, asparagus, tomatoes
- Sausage, kale, roasted red peppers
Best part is, no one will know they ate tofu!
FOR MORE HIDDEN TOFU RECIPES, CHECK OUT:
- Homemade soft cheese rolls with hidden tofu
- Oreo cheesecake with hidden tofu
- Pesto pasta with hidden tofu
Healthy Frittata with Hidden Tofu
Equipment
- Blender
Ingredients
- 4 slices ham
- 8 cremini mushrooms sliced
- 1 to mato chopped
- 3 cloves garlic minced
- 1/2 teaspoon salt
- 1/4 teaspoon pepper
- 1 350 g pack of firm tofu
- 8 eggs
- 1 1/2 cup shredded cheddar cheese
- 4 stalks of green onion chopped
Instructions
- Heat cast iron pan on medium high heat. Sauté the mushrooms, tomatoes, ham and garlic.
- Preheat oven to 375°F. 190°C.
- Put the tofu, eggs, salt and pepper in a blender. Pulse for 3 seconds just to combine.
- Stir in cheese and green onion.
- Pour mixture into an 8 inch cast iron pan. Cook on medium high heat for 1 minute while stirring to make sure the mix-ins are evenly spread out.
- Put cast iron pan into the oven and bake for 10 to 15 mins. You’ll know its ready once its set but the center is still a big jiggly.
