Sassy Macs (Eggless McMuffins)


Sunday brunch time again. This week I made my favorite tofu scramble breakfast recipe: Sassy Macs. I grew up eating Egg McMuffins, so when I went Vegan I needed to come up with a recipe that could capture all the flavor elements I had grown to love.

English muffin with layers of vegan Canadian bacon and a cheese slice and scrambled tofu - with white flowers in the background

I try not to make these too often -- maybe once every 3-4 months or so. Why? Because they're made up almost entirely of pre-packaged foods, which I don't feel are the healthiest foods we can eat. But once in a while they really hit the spot and make for a special treat.

One ingredient this breakfast includes is tofu, which is made from soybeans.

Did you know that every time you eat soy (and corn too, for that matter) it should be organic? Or at the very least non-GMO? If you don't read labels and make sure these products are organic or non-GMO then you will be eating genetically modified soy (and corn)!

And I KNOW you don't want to eat Frankenfoods!

So once you take that important step to ensure your soy is organic, you can enjoy it knowing that it's high in calcium and protein, and that it contains healthy Omega 3 fats, iron, and zinc, among other important nutrients.

Graph of important nutrients found in tofu

And tofu is fun to play around with because it picks up the flavor of whatever it is mixed with, sort of like a chameleon. So it matches pretty much every ingredient you like!

To make these Sassy McMuffins...

...the first thing you'll do is whip up a batch of Vegan Tofu Scramble (below). After that, it takes just minutes to build your breakfast sandwich.

Over the years I've made a LOT of tofu scramble recipes. I'd like to share with you my personal recipe -- which I've tweaked over the years for both nutrition and ease. Although you can add just about any veggies to your vegan tofu scramble, I've discovered that for Sassy Macs it's best to just keep it simple.

Sassy's Vegan Tofu Scramble

(Makes 4 Sassy Macs)

1 onion, chopped
1-2 garlic cloves, chopped
1 bell pepper, chopped
1 pound organic firm tofu
6 Tablespoons nutritional yeast
2 Tablespoons organic Tamari
1/4 teaspoon turmeric (for color)
Garlic granules, to taste (I use about 1 tsp,)
Onion granules, to taste (I use about 1 tsp.)
Salt and pepper, to taste

  1. Drain tofu in a colander, using clean hands to squeeze and crumble to desired "scramble size". Place tofu in a large bowl. Add remaining ingredients and mix with a fork, mashing ingredients together until thoroughly combined.

  2. Heat a non-stick pan over medium to medium-high heat - swipe the pan with a little olive oil, if desired (see note below).

  3. Add chopped onion, garlic, and bell pepper and sauté stirring occasionally until softened. Add tofu mix to pan and combine with the veggies, distributing evenly. Cook until bottom of tofu browns and flip with a spatula (not all in one piece, of course). Brown the other side. It may be necessary to flip a couple more times, depending on your tastes.

  4. While the tofu cooks, cut open 4 english muffins and toast lightly.

  5. Assemble sandwiches -- each muffin will get 1 slice of vegetarian Canadian bacon* and 1 slice of non-dairy cheese of choice*. Spoon cooked scrambled tofu onto each sandwich, and top with reserved 1/2 lightly toasted muffin.

These can be deliciously messy, so eat it with your hands (sandwich style), but serve with a fork to "pick up the pieces".

Don't forget the organic coffee. Yum!

Small picture of my Calphalon non-stick panNote: Cooking tofu in a pan without it sticking can drive you crazy. That's because it's such a high-protein food. Be sure to read my article about non-stick pans to learn the best way to cook tofu and other vegan foods that are packed with protein.

Happy cooking!

xo!

Sassy's Signature

Note: An asterisk (*) denotes a "fun food" and should be used sparingly. Not recommended as part of a healthy everyday vegan diet.



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