Mediterranean Smoky Shredded Tofu Breakfast Sandwich
Prep Time: 20 minutes
Cook Time: 15 minutes
Total Time: 35 minutes
This Mediterranean-inspired breakfast sandwich is smoky, savory, and full of fresh herb flavor. Super-firm tofu is shredded and seasoned with smoked paprika, garlic, and warm spices to create a flavorful, protein-packed filling. A herby smashed avocado adds creaminess and brightness, while greens and pickled onions provide texture and tang. Served on toasted English muffins, this sandwich is satisfying, plant-based, and perfect for a weekend brunch or a hearty weekday breakfast.
Ingredients
For the Smoky Shredded Tofu:
1 lb block super-firm tofu
1 tbsp cornstarch
2 tsp smoked paprika
½ tsp garlic powder
½ tsp ground coriander
¼ tsp fennel seeds
¼ tsp allspice
¼ tsp white pepper
2 tbsp tamari
1 tsp liquid smoke (optional)
1 tbsp avocado oil
Kosher salt, to taste
For the Herby Smashed Avocado:
1 avocado
¼ cup parsley, minced
3 tbsp dill, minced
3 tbsp chives, minced
1 small garlic clove, grated
Juice and zest of half a lime
Kosher salt, to taste
For Assembling:
4 English muffins, split and toasted
Greens (e.g., sautéed spinach)
Pickled onions
Condiments of choice (e.g., ketchup, vegan cream cheese)
Instructions
Prepare the Tofu:
Drain and press the tofu for 10 minutes to remove excess water. Shred the tofu using your hands or a fork into bite-sized pieces.
Season the Tofu:
In a large bowl, toss shredded tofu with cornstarch, smoked paprika, garlic powder, ground coriander, fennel seeds, allspice, white pepper, tamari, liquid smoke (if using), and a pinch of salt. Ensure all pieces are evenly coated.
Cook the Tofu:
Heat avocado oil in a large skillet over medium-high heat. Add tofu and cook, stirring occasionally, until lightly browned and slightly crispy, about 8–10 minutes. Remove from heat.
Prepare Herby Smashed Avocado:
In a small bowl, mash the avocado. Stir in parsley, dill, chives, garlic, lime juice and zest, and salt to taste. Adjust seasoning as needed.
Assemble Sandwiches:
Toast English muffins. Spread herby smashed avocado on the bottom half. Top with sautéed greens, smoky shredded tofu, and pickled onions. Add condiments if desired, then cover with the muffin top.
Serve:
Serve immediately while warm. Enjoy with extra pickled onions or a side of fresh fruit for a complete breakfast.
Tips
Press Tofu Well:
Remove as much moisture as possible from the tofu for a firmer, crispier texture when cooking. Use a tofu press or wrap in a clean towel and place a heavy object on top for 10–15 minutes.
Even Shredding:
Use your hands or two forks to shred the tofu into bite-sized pieces to help it cook evenly and absorb seasonings better.
Spice Adjustment:
Adjust smoked paprika, liquid smoke, or allspice to taste for a milder or smokier flavor profile.
Cooking Heat:
Cook tofu over medium-high heat to get a lightly crisp exterior without burning the spices.
Herb Freshness:
Use fresh herbs for the avocado spread to maximize flavor and vibrancy.
Toasted Muffins:
Lightly butter or oil the English muffins before toasting for extra flavor and crunch.
Variations
Vegetable Boost:
Add sautéed mushrooms, roasted red peppers, or zucchini to the sandwich for extra veggies and texture.
Cheese Option:
Include a slice of vegan cheese or crumbled feta (if not strictly vegan) for extra creaminess.
Spicy Twist:
Add a few dashes of hot sauce, smoked chili flakes, or harissa to the tofu for a spicy kick.
Bread Alternatives:
Swap English muffins for bagels, whole-grain toast, ciabatta rolls, or even pita pockets.
Avocado Variations:
Mix in a little Greek yogurt or vegan cream cheese with the avocado for a creamier spread.
Pickle Options:
Instead of pickled onions, try quick-pickled cucumbers, radishes, or jalapeños for a tangy bite.
Q&A
Q: Can I make this sandwich ahead of time?
A: The tofu can be cooked in advance and stored in the fridge for up to 3 days. Assemble the sandwich just before eating to keep the English muffins from getting soggy and the avocado fresh.
Q: Can I use regular tofu instead of super-firm?
A: Super-firm tofu works best because it holds its shape when shredded and cooked. If using firm tofu, press it well to remove extra moisture.
Q: Can I make this gluten-free?
A: Yes. Use gluten-free English muffins or your favorite gluten-free bread. Make sure the tamari or soy sauce used is gluten-free.
Q: Can I add extra protein?
A: You can include cooked beans, tempeh, or a plant-based sausage for additional protein.
Q: Can I make it spicier?
A: Yes. Add smoked chili flakes, sriracha, or harissa to the tofu or avocado spread.
Nutrition
(per sandwich, assuming 4 sandwiches)
Calories: ~350 kcal
Protein: 18 g
Carbohydrates: 30 g
Fat: 18 g
Saturated Fat: 3 g
Cholesterol: 0 mg
Sodium: 620 mg
Fiber: 8 g
Sugar: 3 g
Note: Nutrition may vary depending on the type of bread, condiments, and additional toppings used.
Conclusion
The Mediterranean Smoky Shredded Tofu Breakfast Sandwich is a flavorful, plant-based alternative to traditional breakfast sandwiches. Smoky, spiced tofu provides protein and savory depth, while the herby smashed avocado adds creaminess and brightness. Fresh greens and pickled onions contribute crunch and tang, making each bite balanced and satisfying. This sandwich is highly customizable, quick to prepare, and perfect for a hearty, Mediterranean-inspired breakfast or brunch that’s both nourishing and indulgent.