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

1. 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.
2. Add Wet Ingredients: In a separate bowl, whisk together the vegetable broth, soy sauce, and olive oil.
3. 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.
4. Shape and Cook: Divide the dough into small sausage shapes. Steam the sausages for 30 minutes, then let them cool.
5. 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

1. Sauté the Vegetables: In a skillet, heat olive oil over medium heat. Add the diced bell peppers and onions, cooking until softened.
2. 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.
3. 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.

Related Articles

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• Tofu Scramble with Spinach and Mushrooms (Vegan & High Protein)
• How to Make Tempeh Bacon and Avocado Toast (Vegan & High Protein)
• High-Protein Quinoa Breakfast Bowl (Vegan & Gluten-free)
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Seitan Breakfast Sausage with Tofu Scramble

Print Recipe Pin Recipe

Prep Time 20 minutes mins

Cook Time 15 minutes mins

Course Breakfast

Servings 2

Calories 320 kcal

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

Keyword high protein diet, high protein recipe, high protein vegan breakfast