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–+ servings
High Protein Vegetarian Breakfast Sandwiches

Delicious High Protein Vegetarian Breakfast Sandwiches Recipe

Savor these high protein vegetarian breakfast sandwiches, a delightful way to fuel your morning with flavor and nutrients.
Prep Time 20 minutes
Cook Time 15 minutes
Total Time 35 minutes
Servings: 4 sandwiches
Course: Breakfast
Cuisine: Vegetarian
Calories: 385

Ingredients
  

  • 14 oz extra-firm tofu pressed and drained
  • 2 tablespoons nutritional yeast
  • 1 tablespoon soy sauce or tamari
  • 1/2 teaspoon turmeric
  • 1/4 teaspoon black salt (kala namak) or regular salt
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 2 tablespoons olive oil
  • 4 English muffins whole grain preferred
  • 1 large avocado sliced
  • 4 slices vegetarian bacon or tempeh strips
  • 4 slices cheese cheddar, provolone, or plant-based; about 1 oz each
  • 1/4 cup arugula or baby spinach
  • 2 tablespoons vegan mayonnaise optional
  • Salt and pepper to taste

Equipment

  • Skillet
  • Tofu press
  • Mixing bowl

Method
 

  1. Press tofu for at least 15 minutes using a tofu press or place it between two plates with something heavy on top.
  2. Crumble the pressed tofu into a mixing bowl using your hands, creating varied sizes from fine crumbles to chickpea-sized chunks.
  3. Add nutritional yeast, soy sauce, turmeric, black salt, garlic powder, and onion powder to the bowl. Mix thoroughly until every piece is coated.
  4. Heat olive oil in a large skillet over medium heat until shimmering. Add the seasoned tofu and spread in an even layer. Let cook undisturbed for 2-3 minutes.
  5. Stir and cook the tofu for another 3-4 minutes until lightly browned throughout.
  6. While the tofu cooks, toast the English muffins until golden brown and cook the vegetarian bacon according to package directions.
  7. Assemble sandwiches by spreading vegan mayo on both halves of toasted muffins. On the bottom half, layer cheese, then tofu scramble, bacon, avocado slices, and greens. Top with the other muffin half. Season with salt and pepper to taste.

Nutrition

Serving: 1sandwichCalories: 385kcalCarbohydrates: 32gProtein: 22gFat: 18g

Notes

This recipe can be customized by swapping tofu for chickpeas or adding spices like cumin or smoked paprika for extra flair. Perfect for meal prep or quick breakfasts.

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