High-Protein Vegan Breakfast Tortas (Meal-Prep Friendly & Seriously Satisfying)

If you love a savory breakfast that actually keeps you full, these high-protein vegan breakfast tortas are the move. They’re layered with smoky chipotle sausage, creamy refried beans, crisp lettuce, bright salsa, and a zesty lime “aioli.” Because we tuck everything into soft buns, each bite is messy in the best way. And since they meal-prep beautifully, you’ll have grab-and-go fuel for the week — no hanger, no hassle.

Please note: some links are affiliate links and I may make a small commission when you shop the link. Thank you for the support!

Why You’ll Love These High-Protein Vegan Breakfast Tortas

• Protein-packed and balanced: Each sandwich delivers ~37g protein with smart carbs and fats to keep you energized. (Field Roast chipotle links are ~28g protein each; COBS white baps are ~5g protein per roll; 200 g vegan refried beans add ~11g protein.)
• Meal-prep friendly: They assemble fast, then chill and hold well for 3–4 days.
• Big flavor, minimal effort: Smoky-spicy sausage meets cool, tangy lime yogurt and a swipe of savory beans.
• Flexible by design: Swap buns, beans, or salsa styles and still keep the high-protein vegan breakfast tortas theme intact.
• Everyday ingredients: Nothing fussy — just pantry staples and a few fresh bits.

What You Need To Make These High-Protein Vegan Breakfast Tortas

• Vegan sausages: I used 4 Field Roast Mexican Chipotle links (364 g total / about 13 oz). High protein and bold flavor. 
• Buns: 4 soft bap-style rolls (COBS White Bap or similar), ~65 g each. COBS Bread
• Vegan refried beans: 1 can, 200 ml (about 200 g).
• Veggies: ½ (60 g) yellow onion, diced; ½ (70 g) green bell pepper, diced; 1–2 cups (50–100 g) shredded lettuce.
• Lime “aioli”: ¼ cup (60 g) dairy-free Greek-style yogurt + 2–3 Tbsp (30–45 ml) lime juice + ¼ tsp (1 g) salt.
• Salsa: ¼ cup (40 ml), your favorite jarred.

Ingredient Substitutions 

• Sausage swap: Use spicy seitan chorizo or a high-protein tofu crumble if you can’t find Field Roast (aim for ~25–30 g protein per serving to match macros).
• Bean options: Refried black beans or pinto both work; just keep portions similar to retain the high-protein vegan breakfast tortas balance.
• Buns & breads: Whole-wheat buns or high-fiber rolls give extra protein and fiber without changing assembly. 
• Sauce tweaks: For soy-free, choose a coconut- or almond-based Greek-style yogurt; for extra heat, whisk in a pinch of chipotle powder.

Other High-Protein Vegan Recipes to Try

• Chilaquiles Verdes - Basically breakfast nachos!
• Mexican Breakfast Hash - Another soy free breakfast option
• Tofu Tinga Tacos - Keep the Mexican theme going and try these for lunch or dinner!

Recipe Card: High-Protein Vegan Breakfast Tortas

• Yield: 4 tortas (4 servings)
• Prep Time: 10 minutes
• Cook Time: 7–10 minutes (stovetop, medium heat)
• Total Time: 20–25 minutes

Estimated Macros per Torta (1 serving):

• Protein: ~37 g
• Carbohydrates: ~54 g
• Fat: ~11 g
• Calories: ~460 kcal
  (Based on: 4 Field Roast chipotle links ≈ 28 g protein each; COBS white bap ≈ 150 kcal/5 g protein per roll; 200 g refried beans ≈ 188 kcal/11 g protein; plus listed produce, salsa, and yogurt.) 

Ingredients

• Vegan sausage: 4 links (364 g total / ~13 oz)
• Yellow onion: ½ (60 g / ~½ cup), diced
• Green bell pepper: ½ (70 g / ~½ cup), diced
• Dairy-free Greek yogurt: ¼ cup (60 g / 4 Tbsp)
• Lime juice: 2–3 Tbsp (30–45 ml)
• Fine sea salt: ¼ tsp (1 g)
• Vegan refried beans: 1 can (200 ml / ~200 g)
• Salsa: ¼ cup (40 ml / ~2–3 Tbsp)
• Shredded lettuce: 1–2 cups (50–100 g)
• Buns (baps): 4 rolls (~65 g each)

 

Instructions: How To Assemble High-Protein Vegan Breakfast Tortas

1. Dice the fillings: Finely dice the vegan sausages (364 g), green bell pepper (70 g), and yellow onion (60 g).
2. Sauté until browned: Add the diced sausage, pepper, and onion to a skillet over medium heat. Cook for 7–10 minutes, stirring occasionally, until the sausage is browned and the veg is soft.
3. Whisk the lime “aioli”: Meanwhile, in a small bowl combine ¼ cup (60 g) dairy-free Greek yogurt, 2–3 Tbsp (30–45 ml) lime juice, and ¼ tsp (1 g) salt. Mix until smooth.
4. Build the tortas: Spread ~3–4 Tbsp (50 ml) vegan refried beans on the bottom half of each bun. Top with ¼ of the hot sausage mixture, 2 tsp (10 ml) salsa, and a handful of shredded lettuce. Then drizzle with the lime “aioli.”
5. Finish & store: Close each sandwich. For meal prep, place the high-protein vegan breakfast tortas in containers, let them cool completely, then seal. Refrigerate up to 3–4 days. For best texture, reheat the sausage mixture separately and assemble just before eating, or toast buns lightly before serving.

Share Your Thoughts on These High-Protein Vegan Breakfast Tortas

• If you make these, I’d love to hear how they went for you. Did you add avocado? Did you switch to whole-wheat buns? Because your tweaks help others, please leave a comment and a star rating so more readers can find these high-protein vegan breakfast tortas.

Frequently Asked Questions (FAQ) 

Can I freeze these high-protein vegan breakfast tortas?
Yes, but for best results freeze the cooked sausage mixture and beans separately (up to 2 months). Then thaw overnight, warm on the stovetop, and assemble with fresh buns, lettuce, and sauce.

How do I keep the buns from getting soggy in high-protein vegan breakfast tortas?
Cool fillings before assembly, or spread beans on both cut sides to create a moisture barrier; additionally, toast buns lightly to reduce sogginess.

What’s the best bun for high-protein vegan breakfast tortas?
Soft bap or burger-style rolls work great. Whole-wheat baps add a bit more protein and fiber while staying tender. COBS Bread

Can I make the high-protein vegan breakfast tortas gluten-free?
Absolutely. Choose a gluten-free high-protein roll and confirm your sausage brand is gluten-free. The rest of the ingredients are naturally gluten-free (always check labels).

How do you calculate macros for high-protein vegan breakfast tortas?
I add brand-specific data where available (Field Roast for sausages; COBS for baps; Amy's Organic for refried beans), then divide totals by servings. Your numbers may vary with different brands. 

Are refried beans a good protein source for high-protein vegan breakfast tortas?
They’re solid for bonus protein and fiber, especially when paired with a higher-protein component like vegan sausage or seitan. A 200 g portion provides roughly 11 g protein.

---

Notes for accuracy: Field Roast Mexican Chipotle sausages are ~28 g protein per link; COBS white bap rolls are ~150 calories and ~5 g protein each; 200 g canned refried beans are ~188 calories with ~11 g protein. Adjust macros if you use different brands or sizes.