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  • Writer's pictureThe Ideal Team

Tofu Frittata

1 in 3 Canadians living with diabetes or prediabetes requires proper nutrition in order to manage their blood sugar. One way to do this is with a healthy breakfast.

A great way to start your day is with a protein-rich meal, with plant-based options like the Tofu added in this delicious and nutritious Frittata recipe!

Tofu Frittata

Original recipe can be found here.


1 tbsp canola oil

1 clove garlic, minced

1/2 cup red onion, finely chopped

1/2 red bell pepper, finely chopped

1/2 cup broccoli, finely chopped

1/2 cup mushrooms, finely chopped

1/2 tsp pepper

1/4 tsp salt

8 eggs

1/2 cup firm tofu, finely chopped

1 cup cooked whole grain (e.g. barley, brown rice, or quinoa)

1/2 cup cherry tomatoes, finely sliced

1/3 cup low-fat cheddar cheese, shredded

Chopped fresh parsley or chives (optional, for garnish)


  1. Spray a 9-inch (23 cm) pie plate or 8-inch (2 L) square metal cake pan; set aside.

  2. In a non-stick skillet, heat canola oil over medium heat; cook garlic, onion, peppers, broccoli, mushrooms, pepper, and salt for 5 minutes or until softened.

  3. In a medium bowl, whisk eggs; stir in cooked vegetables, tofu, and grain.

  4. Pour into prepared pie plate; sprinkle with tomatoes and cheese.

  5. Bake in 350⁰F (180⁰C) oven until golden and set, about 20 minutes.

  6. Remove from oven; sprinkle cheese and place back into the oven for an additional 5 minutes (or until cheese melts).

  7. Remove from oven and let cool slightly before serving. Garnish with chopped parsley or chives.


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