Chill Sunday mornings will never be the same! This Vegan Breakfast Sandwich will make the most important meal of the day memorable. It’s perfect for a weekend when there’s more time to enjoy every bite.
Traditional breakfast sandwiches are usually loaded with animal products from the bread to the spread. Even healthier options, such as vegetarian sandwiches, usually contain non-vegan ingredients. But, that doesn’t mean you can’t enjoy a Vegan Breakfast Sandwich that’s rich in protein and tastes delicious. All elements of a breakfast sandwich can be replaced with vegan-friendly ingredients that taste good and are filled with health benefits.
If you are new to veganism, you might like to read: What Is the Difference Between Vegan and Vegetarian? And to find out more about the health benefits of the vegan diet, read: Is a Vegan Diet Healthy?
Not feeling like a breakfast sandwich? Try our Vegan Pancakes – Easy Recipe
What makes this Vegan Breakfast Sandwich healthy?
We’ve replaced traditional ingredients with marinated extra-firm tofu. Tofu has many health benefits and it’s an excellent source of protein and minerals. It’s made out of soy milk and it contains all nine essential amino acids. It’s a good staple to add to your diet as a vegan.
We’ve also used fresh ingredients like tomatoes and arugula that will give your body vitamins and minerals to boost your immune system.
English muffins and other bread types can sometimes contain animal products. It’s best to choose a product that is vegan-friendly. Check the ingredient list of your favorite!
If you prefer, you can also make your own bread with this Easy Homemade Vegan Bread Recipe.
Or, if you are short of time, have a look at our Ultimate List of Vegan Breads You Can Buy At The Grocery Store for commercial vegan bread options.
How to make this Vegan Breakfast Sandwich
You do need to plan ahead to make this recipe. But it will be totally worth the wait! So make yourself a cup of coffee or tea, read a book and relax while the tofu marinates. Here are a few tips to help you make this Vegan Breakfast Sandwich:
Choose extra-firm tofu
We’ve chosen extra-firm tofu for this recipe because it holds its shape well and is easier to pan-fry than firm tofu. Although you can use firm tofu, you might have to reduce marinating time and be aware that it might not hold its shape as well.
Plan ahead – the tofu marinates for 1 hour
The downside to extra-firm tofu is that it doesn’t absorb marinade as well as its softer cousins. This is why we marinate our tofu for an hour before frying it in a flat pan. But, trust us, you’ll want to let it marinate so that it absorbs all the flavors of the marinade.
Fry the tofu for 3 minutes per side
Heat a flat pan and fry the slices of tofu for 3 minutes aside until slightly golden brown.
Choose your choice of fresh ingredients as toppings.
We’ve chosen fresh tomatoes, arugula, and vegan mayo as our toppings. Feel free to be creative and use your own choices such as vegan cheese and butter lettuce.
Interested in vegan cheese? You might enjoy reading: What is Vegan Cheese and How Is It Made?
Vegan Breakfast Sandwich
Ingredients
- ¼ cup soy sauce
- 3 T maple syrup
- 1 t onion powder
- ½ block extra-firm tofu, sliced into 4 slices
- 1 T olive oil
- 4 vegan English muffins
- 1 tomato, sliced
- 1 cup arugula
- ¼ cup vegan mayonnaise
Instructions
- In a bowl, mix the soy sauce, maple syrup, and onion powder.
- Add the tofu slices and marinate for at least an hour. Turn the slices over half way through.
- In a flat pan or skillet, heat the olive oil over medium-high heat. Cook the tofu slices for 3 minutes on each side.
- Toast the English muffins if desired.
- Assemble the sandwich with vegan mayo, tofu slices, tomato, arugula, and more mayo if desired.
For more vegan breakfast ideas, read: Easy Vegan Breakfast Ideas to Start Your Morning Right