25g Protein Vegan Breakfast Sandwich

25g Protein Vegan Breakfast Sandwich

| BREAKFAST SANDWICH | 

This super simple meal prep is perfect for on the go or a sit down breakfast. The tofu egg patties are super simple to make and the recipe is easy to double or even triple if cooking for a longer period or two people!

The macros include a basic english muffin, one slice of vegan cheddar, and a spoon of vegan mayo. If you are looking to tighten up the macros, you can easily remove the cheddar or mayo and sub in things like hot sauce, or even ketchup for a lower calorie, lower in fat option. 

Recipe is from the High Protein Vegan Breakfast Ebook where you can find other simple to make recipes like this one to keep you on track to hitting those plant-based protein goals.

 

Recipe notes:

MARINATE the tofu ahead of time if possible. These are ideal if you get the chance to set the tofu in the marinade overnight and pan fry them in the morning with any remaining sauce.

 

Recipe makes 3 servings 

Macros per serving:

492 cals - 28g fat - 35g carbs - 25g protein

 

Ingredients:

  • 350g extra firm tofu
  • 1/4 cup full fat coconut milk, canned (see notes)
  • 1 1/2 tbsp nutritional yeast
  • 1/8 tsp turmeric powder
  • 1/4 tsp salt
  • 2 tbsp water
  • option to add kala namak for an eggy flavour
  • 3 english muffins
  • 1 tomato, sliced
  • 3 tbsp vegan mayo
  • 3 slices vegan cheddar cheese

 

Recipe:

Slice your brick of tofu into 6 rectangular pieces, set aside.

In a bowl add: coconut milk, nutritional yeast, turmeric powder, salt, water, and if using a pinch of kala namak. Whisk to combine.

Add the tofu rectangles to a flat bottom pan and pour the marinade over it, covering all the pieces. 

Best method: set in the fridge overnight to marinate.

Optional method: Bake right away in a small dish so the marinade can cook into the tofu as best as possible OR pan fry in the marinade, allowing the tofu to soak up all the liquids. Tofu is done once golden.

Bake at 350 F for 16-18 minutes or until golden.

Panfry on medium low for 2-3 minutes each side.

 

Once tofu patties are done, toast your english muffins, sauce with mayo and hot sauce. Add your tofu egg patties, cheese, tomato, and salt and pepper.

If meal prepping your sandwich ahead of time simply reheat the sandwiches in the oven or add to a pan with a lid on it and warm gently, flipping after 2-3 minutes making sure not to burn the bread.

 

 

If you love high protein plant-based recipes then make sure to check out the High Protein Vegan Ebook Collection!

 

 

 

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