The idea for plant-based breakfast sandwiches came out of the blue. I used to love breakfast sandwiches but once I switched to a plant-based diet they became a distant memory. But between the tofu, the veggie sausage, and all the flavorful toppings, I enjoy these far more than any meat and egg breakfast sandwiches of yore! Biting into these flavorful, energy packed sandwiches reminds me why I rarely eat out. No breakfast sandwich, anywhere, will taste this good and be this healthy!
What type of Veggie Sausage to use?
My favorite veggie sausage of all time, hands down, is the Spicy Mexican Chipotle Sausages from Field Roast, a local company based out of Seattle.
These veggie sausages are so flavorful and versatile, I use them quite often! I’ll add these to spaghetti, I make sandwiches with them, I roast them over the camp fire when car camping, and I add them to my tofu breakfast scrambles (yum!). The ingredients are solid, they are loaded with clean protein, low in saturated fat, and are absolutely delicious!
Aren’t veggie sausages unhealthy because they’re so processed?
I hear this all of the time and it’s even more ridiculous when the person stating this is biting into a beef burger or pork sausage.
Believe it or not, that beef burger you’re holding into isn’t coming from one cow, but may actually contain up to 1,000 pieces of different animals. In one patty! In order to meld all those pieces of animals together, it’s uber processed. Bread is processed. Pasta is processed. Pesto is processed. A green smoothie is processed. Unless it’s raw plant food, it’s going to be processed.
Okay, but are the veggie sausages healthy?
Yes and no. Field Roast veggie dogs are pretty darn good. They are low in saturated fat, high in protein, and the ingredient list is fairly short. They do have a lot of sodium, and that’s probably their biggest downfall.
But what are we comparing it to? Are they healthier than meat sausages? Heck yeah, by a long shot! Are they healthier than raw broccoli? No, the raw broccoli is always the better option. But for these breakfast sandwiches, opting for the plant-based sausage versus meat sausage is always a win.
Pro tip: If you have a healthy fat like avocado in your plant-based meals, you won’t miss the cheese!
Is the soy in tofu bad for you?
No. Unless you have an allergy. But I know that’s not your question.
I was under the impression that soy caused breast cancer but I can’t pinpoint when and where I got this information. Can you? I had such a negative conception towards soy, I avoided it at all costs.
“Playing with fire,” I’d think to myself, shaking my head and passing by a soy product at the grocery store. Where did this thinking stem from? No one bats an eye when you reach for a handful of almonds, an apple, or eat a bowl of strawberries in a single sitting — yet those all have phytoestrogens, too.
Long story short: studies were done on mice in the 70s and 80s; breast cancer cells were grafted on the rodents and they were fed a diet of soy. Breast cancer cells grew. Assumptions were made that phytoestrogens fuel breast cancer growth in everyone. Turns out, humans metabolize soy very differently than mice. Unfortunately, that wasn’t discovered until 2009 when studies on actual humans were done. What happened then? Not a single study showed cancer growth with soy consumption. In fact, they only showed beneficial effects1 including lowering the risk of breast cancer occurrence, recurrence, and death!
I find this topic delightfully intriguing and if you’d like to learn more, check out my post:
What kind of bread is best?
I love sourdough! Any healthy bread works, though. Avoid the bleached-flour white breads like Wonderbread because, well, yuck.
Vegan Breakfast Sandwich with Chipotle Sausage
- Total Time: 30 minutes
- Yield: 2 Sandwiches 1x
- Diet: Vegan
Description
This breakfast sandwich is hearty, full of flavor, with a little spicy kick. A healthy, energy-packed way to start the day!
Ingredients
- 1 Link Spicy Veggie Sausage, cut in 3 strips lengthwise and then cut in half again. (My favorite is Field Roast Chipotle Sausage)
Tofu “Egg”
- 1 Brick of Extra firm tofu, cut in 4 large squares (you’ll only use 2 squares for 2 sandwiches, store the other half in the fridge.)
- Olive Oil
- 1 1/2 Tbsp Nutritional Yeast
- 1 1/2 tsp Dijon Mustard
- Sprinkle of Turmeric
- Sprinkle of Garlic Powder
- Sprinkle of Paprika
- Few twists of Salt
- Few twists of Pepper
For Serving
- 4 Slices of Sourdough Bread (or other bread of choice)
- Vegan Mayo
- Lettuce
- Tomato
- Onion
- Avocado
Instructions
- Cut the brick of tofu into four large squares. For 2 sandwiches, you’ll only need half the brick, so store the other two squares in a well-sealed container in the fridge.
- In a lightly oiled (non-stick preferred) skillet, coat tofu with all ingredients under Tofu “Egg”. I just sprinkle ingredients directly on tofu and use my fingers to coat it. Handle tofu carefully so it doesn’t tear!
- Cook on medium-low heat until lightly browned, flipping halfway through. Add veggie sausage to same skillet once you flip the tofu and cook until lightly browned, also flipping halfway through. They should finish about the same time.
- Meanwhile, prep all the sandwich toppings.
- Lightly toast sourdough (or other type) of bread when everything is finished. Build your sandwiches with tofu “egg”, sausage, and all other toppings, with the option of vegan mayo as a sandwich spread. Enjoy immediately!
Notes
*One brick of tofu will make 4 sandwiches, but I’ve only written this recipe for 2 sandwiches. Simply double if necessary! Otherwise, store the other two squares of tofu in the fridge for later. Don’t freeze the tofu.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: stovetop
- Cuisine: American
Did you love these breakfast sandwiches? Leave me a comment below! 🙂
