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Tofu Frittata with Teriyaki Sauce

Posted by mjandhungryman
June 23, 2015
Featured in: Make Ahead Meals
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Tofu Frittata with Teriyaki Sauce

~by Min Kwon, MS, RD

I am a morning person through and through. I truly do believe that my IQ is at its highest in the mornings, so I try to take full advantage and knock out tasks on my to-do list requiring more brain power. Cooking is definitely not one of those things (sometimes it is). However, I don’t want to skimp out on breakfast either. It’s ONLY my favorite meal of the day. Therefore, today, I pay homage to dishes that can be made in advance with this frittata. I suppose I can spare 2 minutes to microwave some food during my precious morning hours . However, the frittata shouldn’t be reserved just for mornings. Breakfast for lunch or dinner (a.k.a “it must be time to go to the store" day according to my husband)? I’m all in! 

Tofu Frittata with Teriyaki Sauce

There are endless ways to prepare a frittata. Today, I share with you Asian meets Italian tofu frittata with teriyaki sauce. Besides eggs, one of the key ingredients in this dish is dried shiitake mushrooms, a staple in Korean cooking. You can use the fresh variety, but these guys have a much deeper flavor. They're a must-have pantry staple that will add instant umami to any dish. 

Rather than turning to my trusty condiments for eggs - ketchup, sriracha, or both - I decided to whip up a quick teriyaki sauce, which further enhanced that umami flavor I can’t get enough .

Tofu Frittata with Teriyaki Sauce

So go ahead! Make this frittata and enjoy it any time of the day as is or alongside some rice, on top of a salad, or as a vegetarian Vietnamese spring roll (slice into long strips)!

Tofu Frittata with Teriyaki Sauce

Tofu Frittata with Teriyaki Sauce


Serves 4-6


  • 1/4 cup sliced dried shitake mushrooms (about 2-3)
  • 2 teaspoons olive oil
  • 1/2 cup shredded carrots
  • 2 tablespoons chopped green onions
  • 1/2 pack firm tofu
  • 4 eggs
  • 1 tablespoon low-sodium soy sauce
  • 1/4 cup low-sodium soy sauce
  • 1/4 cup mirin
  • 1 tablespoon sugar
  • 2 teaspoons cornstarch (or potato starch)
  • 2 tablespoons cold water
  • 1 teaspoon sriracha


  1. Soak mushrooms in hot water for 20-30 minutes, until they become softened. Squeeze out excess water. Trim off the stems and thinly slice the caps. You should save the soaking liquid to add to broths or sauces later.
  2. Preheat oven to 375F. Heat oil in an oven-proof, nonstick skillet over medium heat. Add carrots, mushrooms, and onion, saute for about 3-5 minutes, or until carrots have softened. Using hands (or fork), break up the tofu and add to the pan. Using a spatula, spread the vegetables into an even layer on the bottom of the pan. In a small bowl, beat together the eggs with soy sauce and a splash of milk (optional). Pour into the skillet over the tofu and vegetables. Tilt the pan to make sure eggs settles evenly over the vegetable mixture. Cook for 2-3 minutes until the eggs at the edges of the pan begins to set.
  3. Put the pan in the oven and bake for about 8-10 minutes, or until eggs are set. If you want a crispier top, place in the broiler for about a minute or two. Cool before slicing.
  4. While the frittata is in in the oven, make the sauce. In a small pot, combine mirin, soy sauce, and sugar and bring to a boil. Whisk until sugar completely dissolves. In a small bowl, whisk together starch and water until smooth. Pour the slurry into the pan and quickly whisk the sauce. Bring sauce to a boil and remove from heat once the sauce thickens.
  5. Drizzle teriyaki sauce over sliced frittata and serve.

Click for nutritional information
Calories 183
Carbohydrates 15.8g
Fiber 1.2g
Sugar 7.5g
Fat 7.8g
Protein 10.2g
Sodium 484mg
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Min Kwon is the author of the MAKE AHEAD MEALS Feature on HealthyAperture. She is a registered dietitian, follower of Christ, and wife to the most wonderful man, who just so happens to be her faithful taste tester and the co-author of her blog - Once she came to know the life-altering power of food, she fell in love with the creative outlet known as cooking. Her goal is to take healthful ingredients often considered daunting and make them accessible to the average cook. In her blog, she offers a glimpse into her journey of becoming an RD along with healthful tips and recipes.
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