Smoky Maple Tempeh Hash Breakfast Sandwiches

High protein breakfast sandwiches loaded with a smoky maple tempeh hash. Prep ahead for an easy grab and go meal to start your day.

I’m very excited for my cookbook to be out and hope you are sharing in the excitement. But, just in case you need a boost in that excitement I wanted to share one recipe from it that has been fueling my mornings in the best possible way. It’s this smoky maple tempeh hash (pg. 16 in my cookbook, Peaceful Kitchen).

Packed with tons of protein, a great way to flavor tempeh and can be used to make some delicious grab and go meals. Though, this filling is very versatile, so you can use it in any of the suggested ways I shared listed below.

Why You’ll Love These Smoky Maple Tempeh Hash Breakfast Sandwiches

• Packed with protein. If making 3 sandwiches, each sandwich contains 27g of protein. If you split between 4 sandwiches each sandwich contains 20g of protein. Regardless, each sandwich packs in a lot of filling fiber and protein to keep you energized through the day.
• Great to assemble ahead of time. You can assemble the sandwiches ahead of time for the week or make the filling in advance to make sandwich assembly easier to make.
• A great way to start your day with veggies and fiber. Savory breakfast options help give you an opportunity to start your day with more greens and veggies overall so take advantage of it. Between the veggies and whole grains they will help pack more fiber.

Key Ingredients and Substitutions

• Tempeh: I use original style tempeh when possible. If you’re still hesitant about using tempeh, I would recommend use shredded super firm tofu or some chickpeas mashed with a fork. Do note, changing the protein source will change the amount of protein in the sandwich.
• Seasonings: I used smoked paprika, coriander, fennel seeds, dried basil, and cumin.
• Tamari: Tamari can be swapped 1 for 1 with soy sauce and coconut aminos.
• Corn: Since corn is in season, I used fresh corn to make this sandwich. In my cookbook I use frozen corn as an alternative to make this a year round recipe.
• Shallot: You can also swap for 1/4 cup minced red onion or yellow onion.
• Garlic: Fresh garlic helps a lot to add more layers of flavor.
• Avocado: If not a fan of avocado, try this with some of your favorite cream cheese instead.
• Cilantro: Swap for different herbs based on your preference or leave it out. I also like swapping the cilantro for some chives and parsley.
• Lime: I used fresh lime to use in the avocado mash so I could use the juice and zest.
• English Muffin: I used whole grain to up the protein, but use the style you like best. You can also swap and use this as a filling
• Greens: I used sautéed spinach, but feel free to use fresh arugula.

How to Make Smoky Maple Tempeh Hash Breakfast Sandwiches

Use a box grater over a cutting board to grate your tempeh using the largest holes. If any large pieces remain, mince well with a knife. In a small bowl, combine the tamari, maple syrup, vinegar, paprika, coriander, fennel, basil, and cumin, then whisk together and set aside.

Add 1 tablespoon oil to a large skillet over medium heat. When hot, add the tempeh along with a pinch of salt and toss to coat. Spread the tempeh out on the pan into a single layer then cook undisturbed for 2 minutes. Give the tempeh a toss and continue to cook the tempeh, stirring occasionally for 4-5 minutes until it has become golden in color then transfer to a bowl.

Add the remaining oil then add in the corn. Spread it out in the pan and cook undisturbed for 3 minutes. Give everything a stir then add in the shallots with a pinch of salt. Sauté for 1-2 minutes until softened then add in the garlic and sauté until fragrant.

Add in the cooked tempeh and the prepared sauce and toss to combine. Sauté until the tempeh has absorbed all the liquid then remove from heat.

In a bowl add the avocado, cilantro, lime zest and juice with a pinch of salt then mash together with a fork.

To assemble, divide the mashed avocado, tempeh hash, and spinach between the English muffins. Smear the top bun of the sandwich with a condiment of choice then top the sandwich and tightly wrap and store in the fridge until ready to enjoy.

Expert Tips

• For extra protein use a whole grain English muffin or wrap. Whole grains naturally have more protein, which means that your sandwich overall will contain more protein.
• Use the veggies you like. One thing I love about savory breakfast is that you get the chance to add more veggies to it. I chose to add sautéed spinach, but this also works really well with arugula.
• Save time by using frozen corn. I love fresh corn when it’s in season, but in the original cookbook recipe the corn I used was frozen and was stirred in at the end of cooking the tempeh.

Frequently Asked Questions

How to Serve

I love serving this filling in any of the following ways:

• Wrap: Stuff the filling in a your favorite wrap with any additional veggies.
• Tostadas: Toast your corn tortilla like this then top with the mashed avocado, the tempeh hash, diced veggies, and any sauce you like on top.
• Stuffed Sweet Potato: I share this option in my cookbook (pg. 19) served with one of my favorite sauces (pg. 220) and a little avocado pico de gallo (pg. 206).
• Salads: Sprinkle this mix on top of any salad you love for a boost of protein and smoky flavor.

More High Protein Breakfast Ideas

• Marinated Tomato Toast with Garlic Dill Edamame Spread
• High Protein Breakfast Crumble
• Vegan Kale Caesar Toast
• Savory Oatmeal with Pan-Seared Tofu
• Make Ahead Savory Vegan Breakfast Jars

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.

Print

This post contains affiliate links which means I will make a small commission if you purchase from those links. I only recommend and share products that I know, trust and personally use myself!