Tofu Breakfast Sandwich w/ Avocado

Tofu Breakfast Sandwich PinYou can eat this delicious, high protein and nutrient rich Tofu Breakfast Sandwich naked (without the bread), as an open-face sandwich or as a full sandwich. This is a great, high energy way to start your day. Plus, it makes leftovers that you can quickly heat up for your busy morning schedule.

We originally made this recipe with an english muffin, but it’s hard to find those without oil, milk and/or eggs so we switched it to a whole grain bread sandwich. Whole grains are healthier anyway.

The bread in our pictures is a whole wheat bread with chia seeds. We get it from a local baker here in Cuenca, Ecuador called ArteSana Panadería y Pastelería. They aren’t a vegan baker, but they do make delicious vegan bread.

We like to eat this as a breakfast sandwich, but you can eat it for lunch or dinner, too. We used to put vegan butter on our sandwiches until we realized how much oil and how many calories vegan butter has. Now we either buy really high quality bread that doesn’t need anything added to it, or we use a nut butter, jam or hummus, depending on what we’re eating. Some of our Vegan Hummus or White Bean Dip or Spread would go great on this tofu breakfast sandwich.

Tofu Breakfast Sandwich

This breakfast meal has 16 grams of protein, 8 grams of fiber, 19% RDA Iron, 50% Vitamin C and 14% Calcium. Pair it with a bowl of fresh or frozen fruit and this makes one filling breakfast. I can’t think of a better way to start your day than with a nutrient dense tofu breakfast sandwich like this.

If you’re on a weight loss plan, you can skip the avocado to reduce the fat content and calories.

If you make this recipe, please let us know your thoughts in the comments below. And please share with your friends to help spread the word about healthy plant-based eating.

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Tofu & Avocado Breakfast Sandwich
Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
You can eat this delicious, high protein and nutrient rich Tofu Breakfast Sandwich naked (without the bread), as an open-face sandwich or as a full sandwich. This is a great, high energy way to start your day. Plus, it makes leftovers that you can quickly heat up for your busy morning schedule.
Servings Prep Time
4 servings 10 minutes
Cook Time Passive Time
20 minutes 10 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time Passive Time
20 minutes 10 minutes
Tofu & Avocado Breakfast Sandwich
Votes: 1
Rating: 5
You:
Rate this recipe!
Print Recipe
You can eat this delicious, high protein and nutrient rich Tofu Breakfast Sandwich naked (without the bread), as an open-face sandwich or as a full sandwich. This is a great, high energy way to start your day. Plus, it makes leftovers that you can quickly heat up for your busy morning schedule.
Servings Prep Time
4 servings 10 minutes
Cook Time Passive Time
20 minutes 10 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time Passive Time
20 minutes 10 minutes
Ingredients
Tofu Ingredients
Sandwich Ingredients
Servings: servings
Instructions
Tofu Prep
  1. Preheat the oven to 400 degrees for the tofu.
  2. In a small bowl, mix together the veggie broth, garlic powder, salt and pepper.
  3. With a large knife, cut the tofu into 4 equal rectangular pieces lengthwise, about 1/4 inch thick. Or cut to fit your bread.
  4. Place the tofu slices evenly spaced on a baking sheet lined with parchment paper.
  5. Smear the seasoning mixture on the top side of each tofu slice.
  6. Cook the tofu slices in the oven for 20 minutes or until the tofu bubbles around the edges and starts to turn slightly brown.
Sandwich Prep
  1. While the tofu is cooking, slice the avocado and tomato. Tear the kale and massage it to soften.
  2. When the tofu has about 3 minutes cook time remaining, toast your bread if desired.
  3. Add tofu, kale, tomato and avocado to make a sandwich.
  4. Top with red pepper flakes, salt and black pepper to taste.
    Tofu Breakfast Sandwich Top
Recipe Notes

Serving size is one breakfast sandwich.

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