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Italian Tofu Frittata
Frittatas are great addition to your Healthiest Way of Eating at breakfast, lunch or dinner. Enjoy this flavorful version that is rich in health-promoting nutrients and contains only 130 calories!
Italian Tofu Frittata Prep and Cook Time: 30 minutes



  1. Chop onions and garlic and let sit for 5 minutes to bring out their health-promoting benefits.
  2. Prepare rest of vegetables.
  3. Purée tofu with egg whites, Italian seasoning, and turmeric in blender.
  4. In 10-inch stainless steel pan, heat 2 TBS broth. When broth begins to steam add onion, garlic, zucchini, bell pepper, kale, and tomato and Healthy Sauté for about 1 minute over medium low heat, stirring often.
  5. Add 1/4 cup broth and red wine vinegar. Pour tofu mixture over vegetables, cover and cook over low heat until mixture is completely firm and cooked, about 12 minutes. Top with chopped parsley.
Serves 4

Nutritional Profile

Italian Tofu Frittata
1.00 serving
(269.90 grams)
Calories: 130


 vitamin K316%

 vitamin C171%

 vitamin A63%









 vitamin B622%

 vitamin B222%



 vitamin B116%






Introduction to Recipe Rating System Chart

In order to better help you identify recipes that feature a high concentration of nutrients for the calories they contain, we created a Recipe Rating System. This system allows us to highlight the recipes that are especially rich in particular nutrients. The following chart shows the nutrients for which Italian Tofu Frittata is either an excellent, very good, or good source (below the chart you will find a table that explains these qualifications). If a nutrient is not listed in the chart, it does not necessarily mean that the recipe doesn't contain it. It simply means that the nutrient is not provided in a sufficient amount or concentration to meet our rating criteria. (To view this recipe's in-depth nutritional profile that includes values for dozens of nutrients - not just the ones rated as excellent, very good, or good - please use the link below the chart.) To read this chart accurately, you'll need to glance back up to see the ingredients used in the recipe and the number of serving sizes provided by the recipe. Our nutrient ratings are based on a single serving. For example, if a recipe makes 4 servings, you would be receiving the nutrient amounts listed in the chart by eating 1/4th of the combined ingredients found in the recipe. Now, returning to the chart itself, you can look next to the nutrient name in order to find the nutrient amount it offers, the percent Daily Value (DV%) that this amount represents, the nutrient density that we calculated for this recipe and nutrient, and the rating we established in our rating system. For most of our nutrient ratings, we adopted the government standards for food labeling that are found in the U.S. Food and Drug Administration's "Reference Values for Nutrition Labeling." Read more background information and details of our rating system.

Italian Tofu Frittata
1.00 serving
269.90 grams
Calories: 130

Nutrient Amount DRI/DV
World's Healthiest
Foods Rating
vitamin K 284.51 mcg 316 43.8 excellent
vitamin C 128.60 mg 171 23.8 excellent
vitamin A 565.20 mcg RAE 63 8.7 excellent
manganese 0.92 mg 40 5.5 very good
copper 0.34 mg 38 5.2 very good
calcium 316.37 mg 32 4.4 very good
iron 5.16 mg 29 4.0 very good
molybdenum 11.69 mcg 26 3.6 very good
selenium 13.37 mcg 24 3.4 very good
chromium 8.45 mcg 24 3.3 good
protein 12.03 g 24 3.3 good
vitamin B6 0.37 mg 22 3.0 good
vitamin B2 0.28 mg 22 3.0 good
phosphorus 137.59 mg 20 2.7 good
biotin 5.71 mcg 19 2.6 good
vitamin B1 0.19 mg 16 2.2 good
fiber 3.99 g 14 2.0 good
magnesium 57.13 mg 14 1.9 good
folate 53.62 mcg 13 1.9 good
potassium 613.16 mg 13 1.8 good
iodine 19.54 mcg 13 1.8 good
omega-3 fats 0.29 g 12 1.7 good
World's Healthiest
Foods Rating
excellent DRI/DV>=75% OR
Density>=7.6 AND DRI/DV>=10%
very good DRI/DV>=50% OR
Density>=3.4 AND DRI/DV>=5%
good DRI/DV>=25% OR
Density>=1.5 AND DRI/DV>=2.5%

In-Depth Nutritional Profile for Italian Tofu Frittata

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