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turmeric tofu breakfast sandwich recipe vegan gluten free high protein breakfast sandwiches healthy plant based protein can you eat tofu for breakfast

Tofu Breakfast Sandwich

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

Ingredients
  

  • 1 14-ounce block Extra 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, use gluten free if needed
  • 1/2 cup roasted red peppers
  • 2 cups sprouts
  • Sea Salt and Black Pepper

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

Nutrition

Calories: 189kcalCarbohydrates: 29gProtein: 7gFat: 5gSaturated Fat: 1gSodium: 510mgPotassium: 204mgFiber: 3gSugar: 1gVitamin A: 191IUVitamin C: 10mgCalcium: 44mgIron: 1mg
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