Autumn Inspired Tofu Frittata

Mira Weiner
Aug 31
2 min read

a plant protein packed frittata loaded with tofu, veggies and flavour!

Firm tofu is denser and more structured than silken tofu, making it ideal for stir-fries, grilling, baking, or crumbling into dishes as a hearty protein source. Nutritionally, it packs a powerful punch: firm tofu is an excellent source of complete plant-based protein, containing all nine essential amino acids the body needs for muscle repair and growth. It’s naturally low in calories, saturated fat, and cholesterol-free, which supports cardiovascular health. Firm tofu is also rich in minerals such as calcium, iron, and magnesium, which are vital for strong bones, healthy blood, and energy metabolism. In addition, it provides isoflavones—plant compounds found in soy that may help regulate hormones, support bone density, and reduce the risk of certain chronic conditions. With its ability to absorb marinades and flavors easily, firm tofu is not only highly nutritious but also incredibly versatile in plant-based cooking.

Ingredients for the filling

500g butternut, chopped into chunks
2 red onions, chopped into chunks
150g Tuscan kale, finely shredded
125g portobello mushrooms, chopped
Pinch chilli flakes
Pink Himalayan salt
Black pepper
Olive oil for cooking

Ingredients for the tofu mixture

700g firm tofu (two blocks)
3 tbsp chickpea flour
2 cups unsweetened plant milk
5 tbsp nutritional yeast
2 tbsp olive oil
1 tsp apple cider vinegar
1 tsp onion powder
1 tsp garlic powder
½ tsp turmeric
½ tsp baking soda
Generous pinch of Pink Himalayan salt
Generous pinch of black pepper

To serve:

Rocket, dressed in olive oil and lemon juice

Chives, finely chopped

Baby tomatoes, halved

Pinch of salt

Pinch of black pepper

Method

1. Pre-heat the oven to 180C. Add the butternut and red onions into a baking dish and coat with olive oil, Pink Himalayan salt and black pepper. Roast for 30-40 minutes or until golden.

2. In a casserole pot with a lid, add a good drizzle of olive oil and cook the stalks of the kale for a few minutes. Add the softer kale leaves and place the lid on. Cook for a few minutes until the kale has wilted down.

3. Remove the lit and add the mushrooms. Season with chilli flakes, salt and black pepper.

4. To make the tofu mixture, add all the ingredients into a blender and blend until smooth.

5. Coat a casserole dish (with a lid) with olive oil. Add the kale and mushrooms first, add the butternut and red onions on top as a second layer. Pour the mixture into the casserole to cover the veggies. Don’t mix it. Bake with the lid on for 35-40 minutes.

6. Remove the lid – the edges should be cooked and the middle still slightly wet. Place the oven setting onto grill and grill for a further 10-15 minutes until golden on top.

7. Serve with rocket, chives and baby tomatoes. Enjoy!