Vegan Breakfast Sandwich

Protein-packed Vegan Breakfast Sandwich is a meaty and wholesome breakfast sandwich that provides you with loads of plant-based power. Nothing will match this protein-packed Vegan Breakfast Sandwich recipe when you want to get a good and fast start to your day that keeps you full all morning. It is composed of high-protein tofu, creamy avocado, and savory vegan sausage that are sandwiched between toasted English muffs or whole grain buns. This sandwich is really good due to the combination of the textures: crispy, creamy, & soft.

STATS

• Prep Time: 10 minutes
• Course: Breakfast
• Cuisine: American
• Cook Time: 15 minutes
• Diet: Vegan, High-Protein
• Method: Stovetop
• Serving Size: 1 sandwich
• Yield: 4 sandwiches
• Total Time: 25 minutes
• Difficulty: Easy

EQUIPMENT

• Non-stick skillet/griddle
• Spatula
• Mixing bowl
• Tofu press/clean towel
• Measuring cups & spoons
• Knife & cutting board
• Toaster

INGREDIENTS

• One block (14 oz) of firm tofu, cut into four thick pieces after pressing
• 4 whole-grain sandwich buns / English muffins
• Four vegan sausage patties, either prepared or purchased from the shop
• One sliced ripe avocado
• Four tablespoons of vegan mayo or hummus
• Half a teaspoon of turmeric
• 1/4 tsp garlic powder
• One-quarter of a teaspoon of kala namak/black salt
• To taste, add salt and black pepper.
• One spoonful of avocado/olive oil
• 1 cup of fresh baby greens or spinach
• Slices of tomato, spicy sauce, or vegan cheese are optional.

INGREDIENT NOTES:

Tofu:

• Extra-firm/firm tofu should be pan-fried. Press out the moisture. Black salt has an eggy taste.

English muffins:

• Select muffins made of whole grain/sprouted flour, which have higher fiber. Interchangeable with Sourdough bread/Gluten Free buns.

Vegan sausage:

• Take your favorite Homemade/store-bought patties. There is also the option of tempeh/lentil patties.

Avocado:

• Contributes to healthy fats and a luxurious layer. Mash in a little more so that they spread better.

Spices:

• Turmeric is used to color it & black salt acts as an imitator of the taste of an egg. Use garlic & pepper to suit yourself.

Greens:

• Freshness is provided by baby spinach/arugula. Kale that has been sautéed/microgreens can also be used.

Spreads:

• Additional protein & creaminess are added with hummus. A traditional sandwich flavor is provided by vegan mayo. Pick the one you like.

INSTRUCTIONS:

1. After 10 minutes of pressing, cut the tofu into 4 thick pieces.
2. Rub the tofu with a mixture of turmeric, garlic powder, black salt, & pepper.
3. In a pan with hot oil, sauté the tofu for four to five minutes on each side, or till it’s golden.
4. Make vegan sausage in a different pan or the same one.
5. English muffins/buns should be toasted till golden.
6. Cover the bottom half of each muffin with vegan mayo/hummus.
7. Add the avocado, sausage patty, tofu, & spinach/greens.
8. If desired, add vegan cheese as well as tomato.
9. Place the muffin lid on top & gently press.
10. Wrap in foil to transport/serve warm.

TIPS

• A tofu press/a towel-wrapped tofu with a weight on it is good.
• To have an eggy flavor, kala namak (black salt) is important. In case of absence, normal salt can be used.
• When you prepare sausage, add a slice of vegan cheese to make it melt a bit.
• To make it lighter, skip buns & replace them with lettuce wraps.
• Hot sauce/mustard can be added to give the dish a bite of flavor.

STORAGE INFORMATION:

Fridge:

• Store cooked tofu & sausage in airtight sealed containers for at least 4 days. Assemble the sandwiches fresh each morning.

Freezer:

• Wrap the assembled sandwiches in foil & freeze them for the next 1 month. When you want to warm up, place them in the oven at 350°F (175°C) for the fifteen minutes.

FAQS

Can I replace tofu with tempeh?

• Yes! Tempeh is very rich in protein & can be used successfully as pan-fried/marinated.

What happens when I do not have vegan sausage?

• Here, use chickpea/black bean patty, a piece of lentil loaf/omit & use twice as much tofu to lighten it.

Can this be made Gluten-free??

• Yes, you can make gluten-free English muffins & ensure that the sausage is gluten-free.

Is it okay to eat this cold?

• It is eaten at its best warm, &may also be eaten cold when necessary. Toast the bread in advance just to get the texture.

NUTRITION

Calories: 370
Protein: 20g
Fat: 18g
Carbs: 30g
Fiber: 7g
Sugar: 3g
Sodium: 460mg
Iron: 3.2mg
Calcium: 180mg
Potassium: 430mg