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–+ servings
Shredded Tofu Breakfast Sandwich

Savory Shredded Tofu Breakfast Sandwich for a Healthy Start

This Shredded Tofu Breakfast Sandwich is a delicious and healthy breakfast option packed with high-protein goodness.
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Prep Time 10 minutes
Cook Time 25 minutes
Total Time 35 minutes
Servings: 2 sandwiches
Course: Breakfast
Cuisine: Vegan
Calories: 300
Ingredients Equipment Method Nutrition Notes

Ingredients
  

For the Tofu Mixture
  • 1 block super firm tofu Vacuum-sealed for ideal texture
  • 2 tablespoons tamari Use a wheat-free version for gluten-free
  • 2 tablespoons cornstarch Alternatively use arrowroot starch
  • 1 unit lime Fresh lime juice is best
  • 1 teaspoon smoked paprika
  • 1 teaspoon coriander
  • 1 teaspoon garlic powder
  • 1 teaspoon allspice
  • 1 teaspoon white pepper
  • 1 teaspoon liquid smoke Optional
For the Avocado Spread
  • 1 medium avocado Overripe avocados are ideal
  • 2 tablespoons herbs (parsley, dill, chives) Fresh herbs for flavor
  • 1 clove garlic Minced
For the Sandwich Assembly
  • 2 units English muffins Whole grain or gluten-free options

Equipment

  • Oven
  • Mixing Bowl
  • baking tray
  • Parchment paper
  • Food Processor

Method
 

Preparation Steps
  1. Preheat your oven to 425°F (220°C). Grate the super firm tofu into a large mixing bowl.
  2. Sprinkle cornstarch, tamari, and selected seasonings over grated tofu and mix thoroughly. Spread onto a parchment-lined baking tray and bake for 15 minutes. Toss and bake for another 10 minutes until golden and crispy.
  3. In a small bowl, mash the overripe avocado with fresh herbs, minced garlic, lime juice, and a pinch of salt until smooth.
  4. Split the toasted English muffins and spread a generous amount of the avocado mixture. Layer with baked tofu and any preferred veggies.
  5. Wrap sandwiches tightly in parchment paper and aluminum foil if meal prepping. Store in the refrigerator.
  6. To reheat, preheat a toaster oven or air fryer to 350°F (175°C) and heat wrapped sandwiches for 5-7 minutes until warm.

Nutrition

Serving: 1sandwichCalories: 300kcalCarbohydrates: 30gProtein: 23gFat: 12gSaturated Fat: 2gPolyunsaturated Fat: 4gMonounsaturated Fat: 6gSodium: 400mgPotassium: 600mgFiber: 8gSugar: 2gVitamin A: 800IUVitamin C: 15mgCalcium: 150mgIron: 3mg

Notes

The sandwich can be customized with seasonal veggies for added nutrition and flavor.

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