Monday, February 4, 2013

Meatless Monday...Zucchini Tofu Frittata

This high protein, low carbohydrate tofu casserole is packed with vegetables and plenty of vitamins and minerals! It makes for a filling dinner and the leftovers are great for breakfast. I served mine with homemade noodles and marinara, but had it with salsa and a slice of toast the next day. The flavors are pretty versatile so the choice is up to you!

Have trouble getting in your Calcium? Did you know that 3 oz of tofu provides you with 20% of your daily needs?

Zucchini Tofu Frittata

Serves 8



1 Tbsp olive oil

1 Tbsp chopped garlic

½ sweet onion, sliced thin

2 medium zucchini, sliced thin

16 oz firm tofu

2 eggs, beaten

½ cup skim milk

1 tsp dried basil

Red pepper flakes, to taste

Pepper, to taste

½ tsp garlic powder

2 Tbsp Worcestershire sauce

½ cup shredded cheddar cheese

½ cup shredded part skim mozzarella cheese

Grape tomatoes (optional)


  1. Heat the oil in a large frying pan over medium heat. Add garlic, onions, and zucchini and cook until softened. Remove from heat.
  2. Preheat oven to 350 degrees. Spray a 9x13” casserole dish with cooking spray.
  3. Mash the tofu with a fork in a large bowl. Add eggs, milk, Worcestershire sauce, and spices and mix well.
  4. Mix the cheeses in a small bowl. Mix half of the cheese into the tofu mixture.
  5. Spread the vegetables in the bottom of the casserole dish. Add the tofu mixture and sprinkle remaining cheese over the top. Decorate with grape tomatoes.
  6. Bake for 30-35 minutes or until top starts to brown.
  7. Cut into 8 slices and enjoy!

Nutrition Facts: 2 slices

300 calories, 23 g protein, 12 g carbohydrates, 3 g fiber, 18 g fat (7 g saturated), 300 mg sodium

As pictured (1 slice, 3/4 cup fettuccine with sauce, and salad)

350 calories, 18 g protein, 44 g carbohydrates, 4 g fiber, 11 g fat (4 g saturated), 250 mg sodium


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