Breakfast · 18 min · italian

Sunrise Tofu Frittata

Firm tofu does the heavy lifting here, with chickpea flour rounding it out. An Italian breakfast that takes 18 minutes, start to finish. It is weeknight cooking that still hits your targets — 28 grams of protein per serving. Simple enough for a Tuesday, good enough to serve to guests — that is the whole idea.

✓ USDA-verified nutrition data

Ingredients

• 1/2 block Firm tofu
• 2 tbsp Chickpea flour
• 1 tbsp Nutritional yeast
• 1/2 Bell pepper
• 1 cup Mushrooms
• 1 tbsp Olive oil

Steps

1. Set your oven to 400°F and crumble the firm tofu into a medium mixing bowl with your hands — smaller crumbles mean a smoother batter.
2. Whisk in the chickpea flour, nutritional yeast, and a splash of water (about 2 tablespoons) until you have a thick, pancake-like batter with no dry pockets.
3. Heat the olive oil in a medium oven-safe skillet over medium heat, then dice the bell pepper and slice the mushrooms.
4. Sauté the pepper and mushrooms for 4-5 minutes, stirring now and then, until they soften and turn golden at the edges.
5. Pour the tofu batter evenly over the vegetables and gently shake the skillet so it settles into every corner.
6. Slide the skillet into the oven and bake 10-12 minutes, until the top looks set and dry and the edges turn lightly golden.
7. Let it rest 3 minutes (it finishes firming up as it sits), then slice like a pizza and serve — taste one piece and add a pinch of salt if it tastes flat.

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