Mediterranean Maple & Lentil Vegan Sausage Breakfast Bliss
Wake up to the warm, savory-sweet flavors of the Mediterranean with these Maple & Lentil Vegan Breakfast Sausages. Packed with plant-based protein from lentils, infused with herbs like oregano and thyme, and kissed with pure maple syrup, these sausages are the perfect combination of hearty and wholesome. They’re ideal for a nourishing breakfast plate, tucked into a wrap, or crumbled over avocado toast. Best of all? They’re easy to make, freezer-friendly, and totally satisfying.
Time Required
Prep Time: 15 minutes
Cook Time: 10–12 minutes (pan-fried or baked)
Chill Time (optional for firmer texture): 20–30 minutes
Total Time: 25–45 minutes
Ingredients
(Makes 8 small patties or 6 larger ones)
Base:
1 cup cooked green or brown lentils (well drained)
½ cup rolled oats
¼ cup cooked quinoa or bulgur (optional but adds great texture)
2 tbsp ground flaxseed
1 small red onion, finely chopped
2 garlic cloves, minced
2 tbsp tomato paste or sun-dried tomato puree
1 tbsp pure maple syrup
1 tbsp soy sauce or tamari
1 tbsp olive oil (plus more for cooking)
Herbs & Spices:
1 tsp smoked paprika
1 tsp dried oregano
½ tsp ground cumin
½ tsp ground coriander
½ tsp black pepper
¼ tsp crushed red pepper flakes (optional)
Salt to taste (start with ½ tsp)
Binding & Texture:
2 tbsp chickpea flour or whole wheat flour
1 tbsp nutritional yeast (optional)
1–2 tbsp water, only if mixture is too dry
Instructions
Mash the Lentils
In a large bowl, mash the lentils with a fork or potato masher until about 75% mashed, leaving some whole for texture.
Combine the Mix
Add oats, cooked grain (if using), onion, garlic, flaxseed, tomato paste, maple syrup, soy sauce, olive oil, spices, and herbs. Mix well.
Bind and Form
Stir in the chickpea flour and nutritional yeast (if using). If too dry, add water a tablespoon at a time. Shape into 6–8 patties.
Chill (Optional)
For firmer sausages, refrigerate for 20–30 minutes before cooking.
Cook
Pan-fry: Heat a little olive oil in a skillet over medium heat. Cook patties 4–5 minutes per side until golden and crisp.
Bake: Preheat oven to 375°F (190°C). Place patties on a lined baking sheet and bake for 20–25 minutes, flipping halfway.
Serve
Enjoy warm with hummus, roasted tomatoes, olives, avocado, or wrapped in pita for a Mediterranean breakfast experience.
Tips for Best Results
Drain lentils well after cooking to avoid a soggy mix—moist, not wet, is key.
Taste before forming patties – the mixture is fully edible raw, so you can adjust salt, herbs, or maple syrup.
Chill the patties before cooking for firmer texture and easier handling (especially if pan-frying).
Use a food processor to pulse everything if you prefer a smoother, more uniform texture (don’t purée—leave some texture).
Double the batch and freeze for easy weekday breakfasts. Flash freeze uncooked patties, then store in a sealed bag or container.
Variations
Grain Options
Replace oats with cooked millet, bulgur, or rice for a different base.
Use gluten-free oats and tamari for a fully gluten-free version.
Herb & Spice Twists
Swap oregano with za’atar, basil, or rosemary for regional flair.
Add finely chopped fresh parsley, mint, or dill for a refreshing herbaceous lift.
Flavor Enhancers
Mix in chopped sun-dried tomatoes, capers, or kalamata olives for bold Mediterranean flavor.
Add a teaspoon of lemon zest or a splash of lemon juice for brightness.
Spice It Up
Use harissa, Aleppo pepper, or chili flakes if you like heat.
Stir in mustard or a splash of balsamic vinegar for tangy depth.
Garlic Lovers’ Option
Roast garlic beforehand and mash it into the mix for a sweeter, richer flavor.
Savory Boost
For non-vegan adaptation: mix in a little feta or halloumi (or use vegan alternatives).
Storage Tips
Freeze raw or cooked patties. Reheat from frozen in a skillet, oven, or toaster oven for quick meals.
Q&A – Frequently Asked Questions
Q: Can I use canned lentils?
A: Yes! Just drain and rinse well. You’ll need about 1 cup of cooked lentils (about ½ of a standard can).
Q: How do I make these oil-free?
A: Skip the oil in the mixture and bake the patties on parchment paper or a silicone mat instead of pan-frying.
Q: Can I make them ahead of time?
A: Absolutely. The uncooked patties keep well in the fridge for up to 3 days and freeze beautifully for longer storage.
Q: Can I use other sweeteners instead of maple syrup?
A: Yes—try date syrup, agave, or a touch of molasses for variation.
Q: Do they hold up well in wraps or sandwiches?
A: Yes! They’re perfect for wraps, breakfast muffins, or even crumbled over salads or grain bowls.
Nutrition Info (Per 1 Patty – Makes 8)
Approximate values may vary by size and ingredients used.
Calories: 120
Protein: 5g
Carbohydrates: 14g
Fiber: 4g
Fat: 5g
Sugars: 2g (from maple syrup and onion)
Sodium: ~180mg
Cholesterol: 0mg (vegan)
Rich in: Plant protein, fiber, iron, and complex carbs.
Conclusion
This Mediterranean Maple & Lentil Vegan Sausage is the perfect fusion of comfort food and clean eating. With its hearty texture, bold herbs, and sweet-savory balance, it’s a plant-based breakfast staple that feels both indulgent and nourishing. Whether served with roasted vegetables, tucked into a wrap, or enjoyed on its own with tahini or hummus, these sausage patties bring joy to the start of any day—Mediterranean style.