I don't want to be just another messaging system bombarding your poor conscience with commands on what you should and shouldn't eat, I hope to instead give you the information you need to make your own educated choices. I believe life is about balance, and doing the best you can with what you've got. This little breakfast friend falls somewhere in the middle of healthy belly and healthy mind -- with lots of vitamins, protein and calcium, it will also leave you smiling and satisfied. It's also a fantastic item to meal prep for your busy week ahead. You can just prepare the patty mix, or prepare the entire 4 batches of sandwiches and pop them in the freezer. They will toast up quite evenly and nicely from frozen, just wrap 'em in foil and toast for 10 minutes.


For the patty

1/2 14oz block firm tofu

2 tbs egg replacement powder (I used the brand Ener-G, but there are many brands of egg replacer for baking. If you can't find one, tapioca starch works as well but will make it a little denser.)

3 tbs nutritional yeast

1 tbs lemon juice

1/4 tsp garlic powder

1/4 tsp onion powder

1/4 tsp turmeric

1/4 tsp mustard powder 

1/4 cup of water

salt and pepper to taste

Oil spray

For the sandwich

spelt english muffin

green leafy kale


vegan cheese

micro cilantro greens


1. Blend all ingredients in a high powered blender or food processor for 5-10 minutes.

2. Heat a pan, oil it and use a  1/4 cup measure to dollop the mixture onto your pan.

3. Cook each side for about 2 minutes on medium heat, or until the edges begin to brown.

4. Melt your favorite vegan cheese on top of the patty after the first flip. 

5. Assemble and enjoy!


Servings: 4 Calories: ~80 Fat: 2.9g Sodium: ~34.4mg Potassium: ~183.8mg Carbs: ~6.1g Fiber: ~1.2g Sugar: ~.1g Protein: ~6.6g Calcium(%): ~11.25 Iron(%): ~5.12