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Tofu Breakfast Sandwich Recipe (Vegan, Gluten Free)

This tofu breakfast sandwich is a healthy and flavorful morning meal that cooks in 10 minutes. A high-protein satisfying way to rise and shine! Vegan, gluten free, and dairy free.

Start your your day with a plant-based breakfast sandwich made with delicious tofu, spices, and topped with your favorite veggies. Serve this breakfast sandwich with crispy sheet pan hash browns, a fruit salad, or a healthy green juice in the blender.

 
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This bright and healthy sandwich is proof that breakfast does NOT have to be boring! I’ve been trying to focus on including more protein and more produce in my diet this year, and this recipe helps me smash my goals.
 
This bright and satisfying vegan tofu breakfast sandwich is loaded with good-for-you veggies and made with Nasoya Organic Super Firm Tofu which is made with simple and clean ingredients like water, soy beans, and salt.

This Tofu Scramble Breakfast Sandwich Is:

  • Bright
  • Flavorful
  • Satisfying
  • Fresh
  • Hearty
  • High Protein
  • Ready in 10 minutes
  • Vegan, gluten free, and SO good!
 
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Vegan Brunch Recipes You’ll Love!

These vegan tofu breakfast sandwiches are great for a quick cozy weekend breakfast, brunch, or brinner (breakfast for dinner!).  They are the perfect recipe for brunch guests, or just for getting the whole family together to enjoy a slow weekend meal. These sandwiches are also great for having company over for a holiday brunch as well. 

Ready in under 30 minutes, these waffles are simple to get on the table, and they will go fast!  You can see all my breakfast and brunch recipes on The Herbeevore here, and also if you are heading to a brunch at someone else’s home check out my brunch hostess gift guide for simple gift ideas the host will love!

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No-Press Tofu for the WIN!

I love cooking with tofu, and the most amazing thing about this organic super firm tofu is that no pressing is required! Since Nasoya’s tofu is pre-pressed and vacuum sealed, you can use it right away: no waiting, draining, balancing a cutting board on top (my MO), or extra dirty dishes. It’s a convenient choice that can easily be prepared and enjoyed first thing in the morning.

I also made a demo recipe video you can watch on my Instagram page here:

 

 
 
 
 
 
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A post shared by Kelly 🐝 The Herbeevore (@theherbeevore)

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What’s In This Gluten Free & Vegan Turmeric Tofu Breakfast Sandwich Recipe?

I stock up on organic produce with Misfits Market  – they have a fantastic selection of in-season fruits & veggies, healthy pantry items, and great food finds for a fraction of grocery store prices! You can get $10 off your first $30 box by clicking here!

  • Nasoya Organic Super Firm Tofu: This tofu holds up better than any others I’ve tried, and is perfect for crumbling in this tofu scramble. Since it’s extra firm and pre-pressed, it doesn’t fall apart in the pan like other types of tofu can.
  • Olive Oil: for a little extra richness to the tofu
  • Turmeric: which gives this tofu a bright vibrant color, amazing flavor, and tons of added health benefits too!
  • Garlic & Chili Powder
  • Nutritional Yeast: not to be confused with bread baking yeast, nutritional yeast has a cheesy nutty umami flavor which is great in all kinds of dishes – I even sprinkle it on fresh popped pop corn and WOW!  Also great in soups and sauces of all kinds.
  • English Muffins: or any breakfast-sandwich vehicle of you choice. You can use bagels, toast, or even crumpets if you’re fancy. If you are gluten free, make sure you use a product that is certified gluten free.
  • Roasted Red Pepper: Gives this sandwich a bright fresh flavor, and pairs perfectly with the tofu.

Grow Sprouts Indoors for A Nutritious Crunch All Year Long!

I grow my own sprouts all year long on my kitchen counters… and believe me, it couldn’t be easier!  All you need are some sprouting seeds (I like these alfalfa seeds, and these bean sprouts), wide-mouth mason jars, sprouting lids, and some tap water. An endless supply of sprouts will be at your culinary fingertips anytime. 

I love grabbing a handful of alfalfa sprouts to add to a sandwich or a wrap, or adding a handful of bean sprouts to stir fries or ramen soup. I put together a list of all my favorite sprouting supplies – so you can enjoy fresh sprouts any time!

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How Do You Cook Tofu?

While tofu may seem intimidating if you haven’t tried it, it’s actually a convenient and healthy protein option that easily takes on flavor and can be incorporated into a wide variety of simple meals: from sandwiches and salads to stir-fry’s and noodle dishes.

By quickly seasoning tofu using your favorite sauces or spices, it becomes a flavorful, tasty addition to any meal. I sauteed mine with turmeric, chili powder, garlic powder, and nutritional yeast, which tasted delicious on top of an english muffin. If you are looking for new ways to prep tofu, Nasoya has a great Tofu Tips page on their site too!

 

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How Do I Make This High Protein Tofu Breakfast Sandwich?

  • In a frying pan, mash the tofu with a fork and begin to sauté over low heat.
  • Add the olive oil, turmeric, chili powder, garlic powder, and nutritional yeast. Sauté on low heat for about 5 minutes, stirring well to combine. Taste, and add salt and pepper if desired.
  • Toast the English muffins, and top each one with 1/2 cup of the tofu. Add a slice of roasted red pepper and top with sprouts. Mangia!

 

One of The Best Tofu Breakfast Recipes

Whether you’re new to cooking tofu or are a seasoned pro, this breakfast sandwich is a fantastic tofu recipe to add to your monthly menu. Tofu is made from pressed soybeans, and is high in protein and is anti-inflammatory

Tofu also has a long list of health benefits, so it’s great to add to lots of meals. I have dozens of tofu recipes here on The Herbeevore, it’s one of my favorite ingredients to cook with! I love enjoying crispy baked tofu in the oven, blending it into a flavorful sauce for vegetables, or scrambling it up for breakfast.

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Where Can You Buy Nasoya Organic Super Firm Tofu?

Because of it’s popularity, you can find Nasoya super firm tofu in the refrigerated produce section of almost any grocery store. They have it at my local Stop & Shop and Hannaford stores (for all you fellow New Englanders). Aside from their tofu I’d recommend their shirataki noodles too, they are absolutely delish!
To find out exactly where you can find Nasoya products + this amazing super firm tofu, check out the store locator tool on their website HERE.
 
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As always, if you make this vegan and dairy free tofu breakfast sandwich recipe be sure to leave me a comment, rate this recipe, and tag me @theherbeevore on Instagram so I can feature you.  I love seeing all your photos of my recipes!

Let’s keep in touch – make sure to subscribe to my monthly newsletter to get free recipe inspiration. 

And don’t forget to follow over on Facebook, Instagram, YouTube & TikTok – I’d love to connect with you there!  

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Tofu Breakfast Sandwich

The Herbeevore
This tofu breakfast sandwich is a healthy and flavorful morning meal that cooks in 10 minutes. A high-protein satisfying way to rise and shine! Vegan, gluten free, and dairy free.
5 from 3 votes
Prep Time 5 mins
Cook Time 5 mins
Total Time 10 mins
Course Breakfast, Brunch, Sandwich
Cuisine American
Servings 4 sandwiches
Calories 189 kcal

Ingredients
  

  • 1 16-ounce block Nasoya Organic Super Firm Tofu
  • 1 tablespoon olive oil
  • 1/2 teaspoon turmeric
  • 1/2 teaspoon garlic powder
  • 1/2 teaspoon chili powder
  • 2 tablespoons nutritional yeast
  • 4 english muffins sliced
  • 1/2 cup roasted red peppers
  • 2 cups sprouts
  • Himalayan Sea Salt and Pepper to Taste

Instructions
 

  • In a frying pan, mash the tofu with a fork and begin to saute over low heat.
  • Add the olive oil, turmeric, chili powder, garlic powder, and nutritional yeast. Saute on low heat for about 5 minutes, stirring well to combine. Taste, and add salt and pepper if desired.
  • Toast the english muffins, and top each one with 1/2 cup of the tofu.  Add a slice of roasted red pepper and top with sprouts.  Mangia!

Video

Notes

Save Money on Fresh Groceries & Pantry Staples!

I get all the fresh produce for my recipes from my garden and from Misfits Market - they sell produce & pantry staples (even wine!) at a super discounted price. We get Misfit Market boxes every month and love picking out our favorite seasonal produce for delivery. You can get $10 off your first $30 box by clicking here! 
Give Misfits Market a look if you haven’t tried it yet, I highly recommend it!

Nutrition

Calories: 189kcalCarbohydrates: 29gProtein: 7gFat: 5gSaturated Fat: 1gSodium: 510mgPotassium: 204mgFiber: 3gSugar: 1gVitamin A: 191IUVitamin C: 10mgCalcium: 44mgIron: 1mg
Keyword tofu breakfast sandwich, Tofu breakfast Sandwich gluten free, Tofu Breakfast Sandwich Vegan, Tofu Recipes for Breakfast, Tofu Scramble Breakfast Sandwich, Turmeric For Breakfast, Turmeric Recipes for Breakfast, Turmeric Tofu Breakfast Sandwich
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Posted in American, Breakfast, Dairy Free, Easy Weeknight Meals, Favorites, Gluten Free, High Protein, Mediterranean, One Pot Recipes, Pantry Recipes, Sandwiches/Wraps, The Herbeevore Recipes, Vegan Recipes, Vegetarian Recipes

4 Comments

  1. Pingback:15 Gluten-free Breakfast Sandwich Recipes – E-DeshSeba

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