Vegan breakfast sandwich with tofu, avocado and caramelized onions

Start your day healthy and delicious! This vegan breakfast sandwich combines crispy fried bread, creamy avocado, spicy tofu, and caramelized onions with fresh vegetables. It's rich in plant-based protein, healthy fats, and fiber – and keeps you full for longer.

Ingredients for 1 breakfast sandwich

• 100 g tofu (marinated and fried, see below)
• ½ avocado, mixed with basil, lemon juice, salt and pepper
• A handful of arugula
• ½ small cucumber, thinly sliced
• ½ cooked beetroot, sliced
• 2 tbsp sauerkraut
• ½ large onion, sliced into rings and caramelized
• 2 slices of bread (e.g. wholemeal, sourdough or ciabatta)

Marinade for the tofu (for 200 g – reserve the rest for later)

• 4 tbsp soy sauce
• 2 tbsp rice vinegar
• 1 tbsp erythritol or syrup
• 1 tbsp sesame oil
• 1 tbsp fresh ginger (grated)
• 1 garlic clove (pressed or finely chopped)
• 1 tsp sriracha or chili flakes (optional)
• 2 tbsp water

👉 Use about 100g of tofu for one sandwich.

Preparation

1. Prepare the tofu

Freeze tofu, thaw, and press well.

2. Marinate

Cut the tofu into slices and let it marinate for at least 30 minutes (preferably overnight).

3. Fry until crispy

Bake tofu in the air fryer at 200°C for about 10 minutes until golden brown.

4. Caramelized onions

Cut the onion into rings, fry in oil for 8 minutes until translucent, then add 1 tablespoon of syrup and caramelize.

5. Avocado cream

Mash ½ avocado with basil, lemon juice, salt and pepper and stir until creamy.

6. Fry the bread

Toast the bread slices in a pan with a little oil or in a toaster until crispy.

7. Build a sandwich

Layer in this order:

1. Spread crispy bread with avocado cream
2. Crispy tofu
3. Fresh arugula
4. beetroot slices
5. cucumber slices
6. sauerkraut
7. Caramelized onions
8. Second slice of bread on top

Why this sandwich is perfect for breakfast

• Long-lasting satiety: Tofu provides plant-based protein, avocado provides healthy fats.
• Healthy & balanced: With probiotic sauerkraut, fresh vegetables and superfood beetroot.
  
• Quick & meal-prep-friendly: You can prepare tofu and onions the evening before.