Breakfast Sandwich

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This vegan breakfast sandwich is super easy to make, rich in protein, and incredibly satisfying.

Course Breakfast

Cuisine American

Diet Vegan, Vegetarian

Prep Time 5

Cook Time 20

Total Time 25

Servings sandwiches

Calories 314

Author Timothy Pakron

Ingredients

16 ounces tofu extra firm or high protein (1 block)
Drizzling olive oil about a tablespoon
1 teaspoon nutritional yeast
½ teaspoon ground sage or rubbed
½ teaspoon fennel seeds roughly chopped
1 teaspoon tamari or soy sauce
1 teaspoon rice vinegar or plain
Sea salt and pepper to taste
Big pinch garlic powder
4 English muffins sliced and toasted
1 ripe avocado quartered and thinly sliced*
Big pinch kala namak

Optional add-ons:

Fresh spinach or arugula
Plant mayo
Thinly sliced red onion
Shiitake bacon
Fresh herbs such as scallions, chives, or dill
Hot sauce

Instructions

Prepare the oven and baking sheet: Preheat the oven to 400°F and line a large baking sheet with parchment paper.
Prepare the tofu: Cut the tofu into 8 equal slices. (Think rectangular pieces that will fit nicely on the muffin!) Place the tofu slices on a baking sheet close together while you season. Drizzle over the olive oil and then sprinkle over the nutritional yeast, sage, and chopped fennel seeds. Pour over the tamari (or soy sauce) and vinegar. Add a few cracks of freshly ground black pepper, a pinch of sea salt, and a big pinch of garlic powder. Using your hands, gently flip, rub, and flip again until the tofu is thoroughly coated with seasonings on both sides. This doesn't have to be perfect!
Bake the tofu: Bake in the hot oven for 10-15 minutes. Using a spatula, flip the tofu. Place back in the oven and continue to bake for an additional 10-15 minutes. The tofu should be browned on the edges and just a bit crispy.*
Assemble the sandwich: Lay the top and bottom of the toasted muffin on a cutting board or plate. Place the sliced avocado on one piece and sprinkle it with the kala namak. On the other piece, add a small handful of greens, in addition to any other optional toppings. Then add two slices of the baked tofu, close up the sandwich, and enjoy immediately!

Notes

The final texture of the tofu is up to you! I quite like it being juicy and tender but, depending on my mood, sometimes I will bake it a little bit longer to get it more crispy and chewy. After the initial bake, try a little bite and decide for yourself if you want to push it further.

You don’t have to be committed to English muffins for this recipe. You could also used sliced bread, bagels, ciabatta buns, or even make a fantastic wrap.

To slice the avocado, I like to cut it in half. Then remove the pit and slice each half into quarters. Then peel off the skin and place each piece with the flat, cut-side down. Then, thinly slice each quarter and fan out the pieces to place over the bread (please see image in the blog post for help!).

Nutrition