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How to Make Seitan Breakfast Sausage with Tofu Scramble (Vegan & High Protein)
Packed with plant-based protein, this Seitan Breakfast Sausage with Tofu Scramble is a nutritious way to kick off your day. Combining seitan and tofu gives this breakfast a substantial protein boost, making it a great option for anyone looking to stay full and energized.
Why This Recipe is Perfect for a High-Protein Breakfast
This breakfast recipe combines two plant-based protein powerhouses: seitan, a protein-rich meat substitute made from wheat gluten, and tofu, a versatile soy-based protein. Together, they deliver a hearty, satisfying meal that aligns with a vegan, high-protein diet.
Ingredients
Seitan Breakfast Sausage
- 1 cup vital wheat gluten (provides about 75g protein)
- ¼ cup chickpea flour
- 1 tbsp nutritional yeast
- 1 tsp smoked paprika
- ½ tsp garlic powder
- ½ tsp onion powder
- 1 tsp fennel seeds, crushed
- 1 tsp salt
- ¾ cup vegetable broth
- 1 tbsp soy sauce
- 1 tbsp olive oil
Tofu Scramble
- 1 block firm tofu, drained and crumbled (around 20g protein)
- ¼ cup diced bell peppers
- ¼ cup diced onions
- 1 tbsp nutritional yeast
- ¼ tsp turmeric powder (for color)
- Salt and pepper, to taste
- 1 tbsp olive oil
Optional Add-Ons
- Fresh herbs like parsley or chives for garnish
- ¼ avocado, sliced (for added healthy fats)
Instructions
For the Seitan Breakfast Sausage
- Mix the Dry Ingredients: In a large bowl, combine the vital wheat gluten, chickpea flour, nutritional yeast, smoked paprika, garlic powder, onion powder, fennel seeds, and salt.
- Add Wet Ingredients: In a separate bowl, whisk together the vegetable broth, soy sauce, and olive oil.
- Combine and Knead: Pour the wet ingredients into the dry ingredients. Stir until the mixture forms a dough, then knead for about 2-3 minutes until firm.
- Shape and Cook: Divide the dough into small sausage shapes. Steam the sausages for 30 minutes, then let them cool.
- Sear the Sausages: Heat a pan with a bit of olive oil and cook each sausage until browned on all sides.
For the Tofu Scramble
- Sauté the Vegetables: In a skillet, heat olive oil over medium heat. Add the diced bell peppers and onions, cooking until softened.
- Add the Tofu: Crumble the tofu into the pan, then add the nutritional yeast, turmeric, salt, and pepper. Stir well and cook until the tofu is heated through and slightly golden.
- Serve: Plate the tofu scramble alongside the seitan sausages. Garnish with fresh herbs and avocado slices, if desired.
Health Benefits of Key Ingredients
- Seitan is rich in protein and low in fat, making it an excellent meat substitute for vegans seeking to increase their protein intake.
- Tofu provides essential amino acids, calcium, and isoflavones, which support bone health and offer antioxidant benefits.
- Nutritional yeast enhances the savory flavor of this dish and adds extra protein, fiber, and B vitamins, essential for energy production.
Recipe Variations
- Spicy Twist: Add a pinch of cayenne pepper or red pepper flakes to the seitan mixture for a kick.
- Herb-Infused Scramble: Incorporate fresh basil or thyme into the tofu scramble for added flavor.
- Gluten-Free: Substitute seitan with a plant-based sausage alternative if gluten is an issue.
Final Thoughts
This Seitan Breakfast Sausage with Tofu Scramble is a versatile, protein-packed breakfast that can be enjoyed by vegans and anyone aiming to boost their protein intake. Whether you’re looking to fuel your workouts or simply enjoy a nutritious meal, this recipe combines hearty flavors with essential nutrients to start your day right.
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Seitan Breakfast Sausage with Tofu Scramble
Equipment
- Large mixing bowl
- Measuring Cups and Spoons
- Whisk
- Steamer basket and pot
- Large skillet or frying pan
- Knife and cutting board
- Spatula
Ingredients
Seitan Breakfast Sausage
- 1 cup of vital wheat gluten
- ¼ cup of chickpea flour
- 1 tbsp of nutritional yeast
- 1 tsp of smoked paprika
- ½ tsp of garlic powder
- ½ tsp of onion powder
- 1 tsp of fennel seeds crushed
- 1 tsp of salt
- ¾ cup of vegetable broth
- 1 tbsp of soy sauce
- 1 tbsp of olive oil
Tofu Scramble
- 1 block of firm tofu drained and crumbled
- ¼ cup of diced bell peppers
- ¼ cup of diced onions
- 1 tbsp of nutritional yeast
- ¼ tsp of turmeric powder for color
- Salt and pepper to taste
- 1 tbsp of olive oil
Optional Add-Ons
- Fresh herbs like parsley or chives for garnish
- ¼ avocado sliced (for added healthy fats)
Instructions
For the Seitan Breakfast Sausage
- In a large bowl, combine the vital wheat gluten, chickpea flour, nutritional yeast, smoked paprika, garlic powder, onion powder, fennel seeds, and salt.
- In a separate bowl, whisk together the vegetable broth, soy sauce, and olive oil.
- Pour the wet ingredients into the dry ingredients. Stir until the mixture forms a dough, then knead for about 2-3 minutes until firm.
- Divide the dough into small sausage shapes. Steam the sausages for 30 minutes, then let them cool.
- Heat a pan with a bit of olive oil and cook each sausage until browned on all sides.
For the Tofu Scramble
- In a skillet, heat olive oil over medium heat. Add the diced bell peppers and onions, cooking until softened.
- Crumble the tofu into the pan, then add the nutritional yeast, turmeric, salt, and pepper. Stir well and cook until the tofu is heated through and slightly golden.
- Plate the tofu scramble alongside the seitan sausages. Garnish with fresh herbs and avocado slices, if desired.
Notes
Nutritional Information (Per Serving)
- Protein: 36g
- Carbohydrates: 12g
- Fat: 10g
- Fiber: 4g
