Looking for a low-carb, high-protein keto breakfast that’s meatless yet satisfying? This Tofu and Spinach Frittata is the answer. It’s perfect for busy mornings, lazy brunches, or even meal prep. Not only is this dish keto-friendly, but it's also 100% plant-based, making it ideal for anyone following a vegan or vegetarian ketogenic diet.
Each serving delivers 18 grams of protein and just 9g of net carbs, giving your body the energy and nutrients it needs to stay in fat-burning mode. With a short ingredient list and under 30 minutes from prep to plate, this frittata is as convenient as it is delicious.
Why Choose Tofu on a Keto Diet?
Tofu is low in carbs and rich in protein, which makes it a perfect meat substitute for keto dieters. In fact, 100g of firm tofu contains only 1.9g of carbohydrates and over 10g of protein (USDA FoodData Central).
Beyond protein, tofu is also a source of calcium, iron, and magnesium—minerals often lacking in ketogenic diets. Add in the antioxidant benefits of spinach and the anti-inflammatory power of turmeric, and you’ve got a breakfast that fuels your body and mind.
Keto Tofu and Spinach Frittata Recipe
- Preparation Time: 15 minutes
- Cooking Time: 25 minutes
- Servings: 4
Ingredients:
- 400g firm tofu
- 2 tbsp tamari (or soy sauce)
- 2 tbsp nutritional yeast
- 1 tsp turmeric
- 1 tbsp garlic powder
- 2 cups baby spinach, chopped
- 1 red bell pepper, chopped
- 2 tbsp olive oil
Instructions:
- Preheat oven to 360°F (182°C).
- In a food processor, blend tofu, tamari, nutritional yeast, turmeric, and garlic powder until smooth.
- Fold in chopped spinach and bell pepper with a spatula.
- Brush an iron skillet or oven-safe pan with olive oil and pour the mixture in.
- Use a spatula to smooth the surface and bake for 25 minutes, or until set and golden on top.
- Let cool slightly before slicing and serving.
Nutrition (Per Serving):
- Calories: 236
- Fats: 16g
- Proteins: 18g
- Net Carbs: 9g
Additional Benefits of This Keto Recipe
• Anti-inflammatory: Turmeric contains curcumin, known for reducing inflammation and oxidative stress (NCBI Study on Turmeric).
• Iron-rich: Spinach is one of the best non-meat sources of iron, crucial for oxygen transport and energy levels.
• Easy to meal prep: Make a batch ahead of time and store it in the fridge for up to 4 days.
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