Healthy Whole Wheat Tofu Breakfast Sandwich Recipe
created by
Katrina M. Dec. 22, 2024
“Tofu breakfast sandwich”
Coach Erin
“Your tofu breakfast sandwich looks delicious! Tofu is a great source of lean protein. Also youve successfully had a lean protein-rich breakfast 4 times this week. Thats an amazing achievement Katrina youve reached your target!”
Instructions
1.
1. Preheat a non-stick skillet over medium heat and add olive oil.
2.
2. Crumble the pressed tofu into the skillet and cook for about 5-7 minutes, stirring occasionally until golden brown.
3.
3. Season the tofu with salt and pepper to taste.
4.
4. While the tofu is cooking, toast the whole wheat English muffins until golden.
5.
5. Once the tofu is cooked, layer it on the bottom half of each muffin, add a slice of cheese if using, and top with fresh spinach.
6.
6. Place the top half of the muffin on each sandwich and serve warm. Add hot sauce or salsa if desired.
Ingredients
1.
4 whole wheat English muffins
2.
1 block (14 oz) firm tofu, drained and pressed
3.
4 slices low-fat cheese (optional)
4.
1 cup fresh spinach (or other leafy greens)
5.
1 tablespoon olive oil
6.
Salt and pepper to taste
7.
Optional: hot sauce or salsa for serving
Nutrition
calories
250
fat
8
saturates
3
carbohydrates
30
fibres
6
sugar
2
addedSugar
0
protein
18
Healthy Whole Wheat Tofu Breakfast Sandwich Recipe
My Rating
Katrina M.Author
"Tofu breakfast sandwich"
Coach Erin
"Your tofu breakfast sandwich looks delicious! Tofu is a great source of lean protein. Also youve successfully had a lean protein-rich breakfast 4 times this week. Thats an amazing achievement Katrina youve reached your target!"