Smoky Shredded Tofu Breakfast Sandwich
A high protein, easy to prep smoky shredded tofu breakfast sandwich. Layered with an herby smashed avocado spread and lots of veggies for a satisfying meal.
It’s no secret, I love sweet breakfast bowls. Truly, I live for them all, but it’s nice to change things up. You know, variety is the spice of life and all. So this, is for my savory breakfast lovers. A smoky shredded tofu sandwich, stuffed in an English muffin, that can also be meal prepped. The perfect thing to wake up to.
Why You’ll Love This Tofu Breakfast Sandwich
- Can be made ahead of time. Prep a few sandwiches at the start of the week, wrap and store in the fridge for an easy grab and go breakfast.
- High in protein. Since this sandwich uses super firm tofu, it is packed with protein. Each sandwich packs in 23 grams of protein.
- Start your day with vegetables. This savory breakfast option is a great way to encourage more veggies to start your day off with.
Key Ingredients and Substitutions
- Tofu: Use super firm tofu, which is typically sold in a vacuum sealed packaging. This is the firmest tofu and has a very dense consistency making it perfect for grating without crumbling.
- Tamari: Use a wheat-free variety to make this gluten-free. You can also use soy sauce, or coconut aminos.
- Cornstarch: This can also be replaced with arrowroot starch.
- Lime: Fresh is best so you can take advantage of both the fresh juice and zest.
- Seasonings: I used smoked paprika, coriander, garlic powder, allspice, and white pepper. Feel free to change up the spice blend to your liking.
- Liquid Smoke: This is totally optional, but it gives an extra layer of smokiness that is really great in this sandwich.
- Avocado: If you need help picking an avocado, this guide is very helpful.
- Herbs: I used a mix of parsley, dill, and chives. Feel free to change up the types or amount of herbs you use based on your own preference. This also works really well with cilantro.
- English Muffins: For some more whole grains, I used 100% whole grain English muffins. Feel free to use regular English muffins or stuff everything in a wrap and enjoy.
How to Make a Tofu Breakfast Sandwich
Preheat the oven to 425F. Over a parchment lined baking tray, grate the block of tofu using the largest holes of a box grater.
Top the shredded tofu with cornstarch, smoked paprika, garlic powder, coriander, fennel seeds, allspice, white pepper, tamari, liquid smoke, and oil. Gently toss the tofu with your hands until completely coated then spread the shreds out in an even single layer on the baking tray. Bake the tofu for 15 minutes, give it a toss using tongs then bake for an additional 10 minutes until golden. Adjust salt to taste then set aside.
While everything bakes, prepare the herby smashed avocado. Add the avocado to a bowl with the fresh herbs, grated garlic, lime juice and zest, and a generous pinch of salt. Use a fork to evenly mash everything together.
Spread 2-3 tbsp of the avocado mixture on one half of the English muffin, then top with the shredded tofu and any veggies you like. Spread a different condiment of choice over the remaining half of the English muffin and top it over the sandwich. Repeat to make 3-4 sandwiches.
Wrap the sandwiches tightly in parchment paper and foil and refrigerate until ready to enjoy.
Expert Tips
- To reheat the sandwich. When ready to enjoy, place the wrapped sandwich in a toaster oven or air fryer at 350F for 5-7 minutes to heat through.
- The difference between super firm tofu and extra firm tofu is the level of firmness. Super firm tofu or sometimes labeled high protein tofu is more firm and dense is consistency than extra firm tofu. Typically you can tell it’s super firm tofu if it happens to be wrapped in vacuum sealed packaging. The density makes it best for grating.
- Eyeball the herbs. I gave measurements to the herbs, but feel free to measure it using a small handful of each of the fresh ingredients to minimize the need of measuring cups to clean. I do recommend removing woody stems before chopping.
- For the sauteed spinach. This is an optional topping, but all I did to make it was add a 5oz container of baby spinach to a pan with touch of oil and a pinch of salt. Cook it over medium low heat until the spinach has wilted.
- Change up the veggies. I topped mine with sautéed spinach, but you can top with any vegetables you like. Try with some sliced tomatoes, pickled onions or sliced cucumber.
Frequently Asked Questions
Assemble the sandwiches per recipe instructions then place on a piece of foil and parchment paper. Wrap the sandwich in the parchment paper, then tightly wrap with the foil to minimize oxidation of the avocado spread in the sandwich. Place the wrapped sandwiches in the fridge for up to 3 days.
To make this gluten-free ensure that you are using a wheat-free tamari (or coconut aminos works too) to season the tofu and swap the English muffin for a gluten-free bread or wrap of your choice. This filling also works really well in tortillas or as a topping for tostadas.
How to Serve
These sandwiches are a great way to encourage more vegetables first thing in the morning, so feel free to change up what you decide to fill your sandwich with. I love to use any of the following:
- Pickled red onions
- Sauteed spinach or kale
- Sliced tomatoes
- Thinly sliced cucumbers
More Plant-Based Breakfast Ideas
- Vegan Kale Caesar Salad Toast
- Fudgy Chocolate Chia Seed Pudding
- Make Ahead Savory Vegan Breakfast Jars
- Earl Grey Oatmeal
- Vegan Blueberry Bagels
If you tried this recipe or any other recipe on the blog, then let me know what you thought in the comments below! And if you loved it, don’t forget to rate it too. Feel free to follow on Instagram, Pinterest, and TikTok for the latest nutrition tips and recipe videos.
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Smoky Shredded Tofu Breakfast Sandwich
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Yield: 3–4 sandwiches 1x
- Category: Breakfast
- Method: Baking
- Cuisine: American
- Diet: Vegan
Description
A high protein, easy to prep smoky shredded tofu breakfast sandwich. Layered with an herby smashed avocado spread and lots of veggies for a satisfying meal.
Ingredients
- 1lb block super firm tofu
- 1 tbsp cornstarch
- 2 tsp smoked paprika
- 1/2 tsp garlic powder
- 1/2 tsp ground coriander
- 1/4 tsp fennel seeds
- 1/4 tsp allspice
- 1/4 tsp white pepper
- 2 tbsp tamari
- 1 tsp liquid smoke, optional
- 1 tbsp avocado oil
- 1 avocado
- 1/4 cup parsley, minced
- 3 tbsp dill, minced
- 3 tbsp chives, minced
- 1 small garlic clove, grated
- Juice and zest of half a lime
- Kosher salt to taste
- 4 English muffins
For assembling: greens like sauteed spinach, pickled onions, and condiments of choice like ketchup or vegan cream cheese
Instructions
- Preheat the oven to 425F. Over a parchment lined baking tray, grate the block of tofu using the largest holes of a box grater.
- Top the shredded tofu with cornstarch, smoked paprika, garlic powder, coriander, fennel seeds, allspice, white pepper, tamari, liquid smoke, and oil. Gently toss the tofu with your hands until completely coated then spread the shreds out in an even single layer on the baking tray. Bake the tofu for 15 minutes, give it a toss using tongs then bake for an additional 10 minutes until golden. Adjust salt to taste then set aside.
- While everything bakes, prepare the herby smashed avocado. Add the avocado to a bowl with the fresh herbs, grated garlic, lime juice and zest, and a generous pinch of salt. Use a fork to evenly mash everything together.
- Spread 2-3 tbsp of the avocado mixture on one half of the English muffin, then top with the shredded tofu and any veggies you like. Spread a different condiment of choice over the remaining half of the English muffin and top it over the sandwich. Repeat to make 4 sandwiches.
- Wrap the sandwiches tightly in parchment paper and foil and refrigerate until ready to enjoy.
Notes
To reheat the sandwich. When ready to enjoy, place the wrapped sandwich in a toaster oven or air fryer at 350F for 5-7 minutes to heat through.
The difference between super firm tofu and extra firm tofu is the level of firmness. Super firm tofu or sometimes labeled high protein tofu is more firm and dense is consistency than extra firm tofu. Typically you can tell it’s super firm tofu if it happens to be wrapped in vacuum sealed packaging. The density makes it best for grating.
Eyeball the herbs. I gave measurements to the herbs, but feel free to measure it using a small handful of each of the fresh ingredients to minimize the need of measuring cups to clean. I do recommend removing woody stems before chopping.
For the sauteed spinach. This is an optional topping, but all I did to make it was add a 5oz container of baby spinach to a pan with touch of oil and a pinch of salt. Cook it over medium low heat until the spinach has wilted.
Change up the veggies. I topped mine with sautéed spinach, but you can top with any vegetables you like. Try with some sliced tomatoes, pickled onions or sliced cucumber.
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Looks delish!
A frustration point for me (and others in family or that also suffer from latex-protein food allergies) is that although I like avocado, it *really* doesn’t like me. Can’t eat unless I want to be doubled over in pain for the next day. What would be a good substitute(s) here or in other recipes calling for avocado?
Hey Lynn! So sorry that you have to deal with that kind of frustration, but let me see if I can help! For my non-avocado folks I would recommend using a cream cheese (I have a homemade one I love to make, but you can also use your favorite store bought cream cheese as an alternative). Alternatively, hummus or refried beans could also be used to make a fun wrap using the baked tofu. Hoping some of those ideas give you some inspiration!
OMG this is so good and so original.
Could not find the right English Muffins so served these on home made whole spelt sourdough bread along with the suggested sautéed spinach. Yummy!
Thank you so much for trying this and for the kind words! Makes my day to hear! 🙂