Weekend mornings we have certain breakfasts that we love, and Smoked Tempeh Breakfast Sandwich is a favorite vegan breakfast sandwich for us.
We love this breakfast sandwich because it’s…
- Super filling
- Loaded with protein
Tempeh Bacon for Breakfast
No greasy, artery-clogging bacon and eggs here. Only healthy deliciousness. Move over fast-food drive-through, we’ve got plant-strong healthy breakfast muffins here!
When our adult daughter makes it home for a visit, we busy ourselves in the kitchen making all of her favorite vegan meals, and tempeh bacon is always on the list for breakfast. Later in the day, I’ve seen her grab some off of the plate in the refrigerator for a snack.
Smoked tempeh is great on these English Breakfast Muffins and on Smoked Tempeh Sandwich (T.L.T.) – Tempeh, Lettuce, & Tomato too!
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Tempeh bacon also pairs well with my delicious Tofu Breakfast Scramble to make an amazing breakfast.
Easy tempeh marinade
This smoked tempeh marinade requires only 3 simple ingredients. Whisk all ingredients in a bowl, add tempeh, and allow to marinate a few hours or even overnight.
- soy sauce
- liquid smoke
- maple syrup
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How to make smoked tempeh
This is such an easy recipe to make, and it can be used for so many purposes like TLT (tempeh, lettuce tomato) sandwiches, bagel breakfast sandwiches, in stir-fries, or just a snack.
Simply slice the tempeh into slabs. Some people like to steam their tempeh before marinating and cooking, but I have not found that necessary.
Next, add the three ingredients for the marinade to a bowl and whisk together well until blended.
Place the tempeh strips in a container or even a ziplock bag and pour the marinade over the top. Cover and seal well, place in the refrigerator and allow to marinate for at least 30 minutes. Longer is better. I actually like to leave mine overnight.
Once marinated well, place the strips in a nonstick frying pan and brown on both sides until golden. I love my Ozeri nonstick pan and use it almost every single day for recipes like this.
Once the tempeh is nice and brown, add it stir-fries, sandwiches, bagels, and anything else you can think of.
Tempeh is high in protein
Add tempeh to your diet to boost your protein intake. Each 1-cup serving of tempeh contains 31 grams of protein, which is 55 percent of the recommended daily intake for men and 67 percent for women, according to the U.S. Department of Agriculture.
Tempeh contains high-quality complete protein and provides all the amino acids you must obtain from your diet. Its protein content helps you maintain muscle tissue, and also make enzymes your cells need to function.–LiveStrong
My Eggless Low-Fat Vegan Mayonnaise recipe goes perfectly with these sandwiches!
With smoked tempeh, spicy mustard, and leafy greens these muffins are a powerhouse of flavor and protein!
Other breakfast options
- 1 8 oz package tempeh, found in many grocery stores
- 1/4 cup tamari or soy sauce
- 2 tsp liquid smoke
- 3 Tbsp maple syrup
- spinach or kale leaves
- low-fat eggless mayo, recipe link below
- mustard, (optional)
- 4 English muffins, whole grain, suggestion below
- In a medium bowl, combine soy sauce, liquid smoke, and maple syrup and mix well.
- Slice tempeh into strips. Place slices into mixture and allow to marinate. The longer, the stronger the flavor will be. I like to leave it in the refrigerator overnight if possible, but at least 30 minutes is necessary.
- Add tempeh strips to a frying pan with a little bit of the marinade liquid and cook over medium-high heat until crispy on one side. Turn and brown on the other side. Add more of the marinade and cook until caramelized. About 5 minutes each side is a reasonable estimate. If baking in the oven, cook at 350 for 20-25 minutes.
- Toast your English muffins (or don't). Add a little Eggless Low-Fat Mayo, mustard, and kale (or spinach).
- Add tempeh bacon and serve.
Detailed instructions, in-process photos, and my personal helpful tips can be found in the article above.
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Nutrition Information:Yield: 4
Amount Per Serving: Calories: 70Total Fat: 2.5gSodium: 325mgCarbohydrates: 5gFiber: 2.5gSugar: 1gProtein: 6g
To obtain the most accurate representation of the nutritional information in a given recipe, you should calculate the nutritional information with the actual ingredients used in your recipe, using your preferred nutrition calculator. You are solely responsible for ensuring that any nutritional information provided is accurate, complete, and useful.