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I was CRAVING some indulgent (but secretly healthy) goodness on the go. made a $3 vegan breakfast sandwich with 40g of protein… and it actually tastes like a McMuffin.
In this video I’m building the ultimate high-protein breakfast using tofu and a homemade tempeh sausage — plus showing how to meal prep and freeze these so you’ve got a cheap, easy breakfast ready all week.
RECIPE:
Tempeh sausage patties:
1 package tempeh (8 oz), ground
2 tbsp soy sauce
1 tbsp maple syrup
½ tsp blackstrap molasses
1 tbsp water
2 tsp nutritional yeast
1 tsp garlic powder
1 tsp ground sage
½–1 tsp ground fennel
½ tsp black pepper
½ tsp smoked paprika
1 drop liquid smoke
(optional) 1 tsp oil
Instructions:
Mix → rest 10–15 min
Form 4–5 small patties (slightly smaller than muffin)
Cook medium → then medium-high for crust
TOFU “EGG” PATTY (per sandwich)
1/3 block high-protein tofu
1 tbsp nutritional yeast
1–2 tbsp plant milk
Press into mold → fry
1/4 tsp black salt (AFTER taken off the heat)
SAUCE (batch = ~3 servings)
1/3 block silken tofu
2 tbsp sriracha
Blend
Use ~1 tbsp per sandwich (AFTER reheating)
PROTEIN BREAKDOWN
Full batch (5 sandwiches):
Tofu ~75g
Tempeh ~40g
Nooch ~15g
Muffins ~25g
TOTAL: ~155g protein
Per sandwich:
Source
Protein
Tofu
23–25g
Sausage
8–11g
Nooch
~3g
Muffin
4–5g
TOTAL: ~38–44g protein
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