Tofu Protein Breakfast Sandwich

Tofu Protein Breakfast Sandwich with “eggy” pan-fried tofu stacked on toasted sourdough bread with greens, avocado, tomato, and hummus.

Lately I’ve been having a recurring nightmare that makes me wake up, rub my eyes, and ask myself what Freud would think. 

While most people might dream about going to work accidentally naked or failing a college exam, my recurring nightmare is missing the school bus home.

Props to my brain for creativity, because I always miss the bus in different horribly hilarious ways. 

Sometimes I rush outside to the buses pulling away; running too late for some unknown reason. 

Other times, I march onto the wrong bus, only to find that it’s the wrong bus too late as we’re pulling away. 

And then the most unsettling is searching through the sea of buses for mine, desperate to find the right one but unable to pinpoint it. 

Transportation, or, missed transportation seems to be a big theme for me. 

I’ve had a similar dreams with missed flights at the airport, but the school bus theme is definitely the most prominent. 

It’s restless nights like this that make me crave a big breakfast to ground in the waking world.

Something protein packed and hearty to remind myself that I’m here, I’m now, I’m present, and I’m not missing anything. 

This Tofu Protein Breakfast Sandwich will transport you to vegan savory breakfast heaven! 

It’s made with “eggy” pan-fried tofu slices stacked on toasted sourdough bread with greens, avocado, tomato, and hummus. 

What You Need to Make “Eggy” Tofu

This “Eggy” Tofu is the star of this sandwich.

The cut, seasonings, and marinade make this tofu taste deliciously “eggy” without any real eggs or dairy! 

Here’s what you need to make it:

• extra-firm tofu
• Tamari lite 
• nutritional yeast 
• ground cumin
• garlic powder 
• ground turmeric 
• curry powder 
• avocado oil 

That’s it!

How to Make “Eggy” Tofu

First, slice your 16-oz package of tofu into six rectangles.

Add the Tamari Lite to a baking dish or large rectangular pan and sprinkle on the nutritional yeast, cumin, garlic powder, turmeric, and curry powder.

Use a brush or spoon to mix everything together to form a paste.

Add the tofu rectangles to the baking dish and use a culinary brush or spoon to brush the tofu with the marinade, flipping side to ensure they are evenly coated. 

You want the tofu to be well coated in the paste on all sides. 

How to Cook “Eggy” Tofu

I chose to pan-fry my “eggy” tofu for a crispy exterior, but you could also bake these slices for 30-40 minutes for an oil-free version. 

Heat a large pan on the stovetop over medium high with a drizzle of avocado oil.

Once the pan is warm, add in the tofu rectangles to the pan, moving them around to ensure the bottom is coated with oil.

If there is any marinade left in the bowl, brush it onto the top of the tofu slices. 

Heat the tofu rectangles for 5-8 minutes on each, or until golden brown on both sides. 

Transfer the pan-fried tofu to a plate to cool, then refrigerate them in an airtight container.

I think the tofu has the best “eggy” texture and flavor when chilled, but can also be served warm!

Best Tofu Protein Breakfast Sandwich Toppings

So now that your “eggy” tofu is ready, let’s talk about the rest of the sandwich, 

Here’s what you need for the sandwich:

• 8 slices of sourdough bread, toasted 
• Avocado, sliced 
• Tomato, sliced 
• Spinach
• Hummus (store bought or homemade)
• “Eggy” tofu 

These are just the toppings that I found delicious. 

Feel free to mix it up and make it yours! 

How to Make the Sandwich 

The next morning, make your tofu protein breakfast sandwich.

Assemble the toasted bread smashed with smashed avocado, 1-2 slices of the “eggy” tofu, tomato, spinach, and hummus.

I like to put avocado on the bottom toast and hummus on the top toast to allow the contents something to stick to.

Smash the bread together and enjoy your tofu protein breakfast sandwich immediately. 

I like to slice mine in half length-wise, but you don’t need to cut it at all! 

Notes on Meal Prep

I prefer to meal prep this breakfast so it’s easy to assemble for a quick workweek breakfast. 

It’s especially delicious to enjoy after an indoor climbing session with M! 

To meal prep everything, slice the tomato and prepare the “eggy” tofu in advance and store in separate containers in the refrigerator. 

Assemble the sandwiches in less than 1o minutes just before serving. 

You can store your leftover “eggy” tofu in an airtight container in the refrigerator for up to one week.

How to Serve Your Tofu Protein Breakfast Sandwich

I love this Tofu Protein Breakfast Sandwich as hearty and nutritious way to start the day. 

It’s packed with protein, fiber, and healthy fats to start your day with power and plants. 

This sandwich isn’t just for breakfast, friends! 

Try serving it for lunch or dinner and anything in between. 

For a fun variation, you can also try making this sandwich on a breakfast bagel, english muffin, or in a tortilla wrap.

Enjoy! 

More Vegan Sandwiches

• “Eggy” Veggie Chickpea Salad Sandwiches

I Want to Hear From You

If you make this Tofu Protein Breakfast Sandwich recipe, let me know!

Be sure to leave me a comment, rating, and review so I can use your feedback to create more yums.

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XO Lauren

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