Breakfast Vegan Sausage, Egg, and Tater Tot Cups

I am always looking for easy, but filling, savory breakfast ideas.

I am not a big fan of sweet breakfast foods for actual breakfast. I am more than happy to eat a cinnamon roll or pop -tart later in the day, but for breakfast I am look for something more substantial and not so sweet. Something that is not going to make my blood sugar spike, and feel like a pile of garbage.

I am also a really big fan of any non muffin recipe that can be baked into a muffin cup. Why, I don’t have a good answer other than I think it’s clever and pretty cute

. I bake all kinds of non muffin things into muffin cups. Lasagna, quiche, meatloaf, tofu banh mi cups, lots and lots of things.

So when I recently saw something similar to this recipe in a non vegan food magazine , I knew I needed to find a way to veganize it!

Luckily I already have recipe for vegetable tofu quiche cups, so I only had to make a few adjustments and these beauties were on their way to the oven. Tofu works really well to substitute eggs in a vegan quiche. The texture is pretty spot on and with a few extra ingredient for color and taste, you have a really convincing vegan egg!

If you are not familiar with kala namak black salt, then I can’t urge you enough to get familiar. It is a vegan’s best friend when creating vegan egg recipes. It smells like and taste like eggs because of the sulfur in the salt. So you can add it to any tofu egg recipe to give it the taste and smell of eggs. Despite the name it is not actually black, but pink! I buy it at a local spice shop or online, on Amazon!

I love the bite of potatoes on the inside and the spicy kick of sausage! I had a few beyond brand sausages leftover so just removed the casing and crumbled and cooked them up! You could use vegan chorizo, or any vegan sausage you like.

I used a mixture of shredded vegan cheddar and mozzarella because it is what I had on hand. Use whatever cheese you have!

If you are feeling extra fancy, you could dice and toss in some onions, peppers, mushrooms, or tomatoes to the mix! Knock yourself out!

These breakfast cups are pretty quick to mix up and bake up fairly fast. Start to finish these vegan breakfast tater tot cups take about an hour! They also reheat really well, making them a good option for weekly meal prep.

INGREDIENTS:

• 7-8 oz vegan sausage. I used 2 Beyond sausages by removing the casing

• 1 bag frozen tater tots

• 1 1/4 cup any shredded vegan cheeses. I used cheddar and mozzarella

• 1 blok firm or extra firm tofu

• 2 tablespoons nutritional yeast

• 1- 2 teaspoons turmeric

• 1 teaspoon salt

• 1/2 -1 teaspoon kala namak black salt (optional)

• 1 teaspoon garlic powder (optional)

• 1 teaspoon onion powder (optional)

• 1/2 teaspoon black pepper

• 1/4 to 1/2 cup plant milk

INSTRUCTIONS:

Preheat oven to 350 degrees

1. Add the tofu, seasoning, nutritional yeast and milk to a high speed blender or food processor. Start with 1/4 cup of milk and if the mixture is too thick you may need to add another 1/4 cup. This just depends on the tofu you use and how much liquid is in it. If using tofu packed in water then 1/4 cup is probably enough. If using the super firm tofu that is vacuum sealed then you will need closer to 1/2 cup. Blend on high speed until the mixture is creamy and smooth. The texture should be kind of like pudding.

2. In a medium sized skillet add crumbled sausage and cook through. If you want to use Beyond sausage or any other vegan sausage in a casing, just cut the casing away and crumble the sausage in the pan using a spatula.

3. Mix the cooked sausage, shredded cheese, and the tofu mixture together in a bowl.

4. Spray a 12 cup muffin tin with some cooking spray. Begin by filling each cup 1/3 full with tofu mixture. Next press 3 frozen tater tots into the each cup. Lastly, add another scoop of tofu mixture over the tater tots.

5. Bake for 25-30 minutes in a preheated oven. The cups are done when the tofu mixture is cooked though. Just test it by inserting a cake tester or tooth pick into the center. If it comes out clean they are done.

6. Allow the cups to cool some before removing from the tin. Top with diced green onions or any herbs you may like to serve.

If you like this recipe, then try these:

Easy Tofu Quiche Cups

Tofu Banh Mi Rice Cups

Muffin Cup Vegan Lasagna

Easy Vegan Quiche Bread Boats

I love using tofu to mimic eggs. It works so well and is extra convincing when using in quiche. I think I was super skeptical when first learning you could make tofu into “eggs,” But honestly, it really really works, in a tofu scramble, when making quiche, even when making vegan deviled eggs.

You can also add a sprinkle of black salt, Kala Namak. This black salt smells and taste of eggs because it is sulfurous! So now all of you faux egg dishes will become convincingly more egg like!

You can use any veggies you like or have on hand in this recipe. Just dice them up, give them a sauté and toss them in the quiche mix. I love these quiche boats because they transport easily and are handheld so easy to eat on the go.

They are perfect for a rushed morning breakfast on your commute, on road trips, or they even make a perfect brunch or dinner. No matter when or where you eat them, I promise you they are delicious. I mean after all, they are in a boat of bread, and if you know me at all, you know that carbs are forever my love language!

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INGREDIENTS:

• 1 package extra firm tofu

• 4 hoggie rolls or French bread stick divided into quarters

• 1/4 cup plant based milk

• 2 tablespoons nutritional yeast

• 1 teaspoon turmeric

• 1 teaspoon powder garlic

• 1 teaspoon salt

• 1/2 teaspoon pepper

• 1/4 yellow onion, diced

• 1 cup mushrooms, diced

• 1/2 cup diced tomatoes

• 1 avocado diced

• Fresh chopped basil

• Vegan parm or any other vegan cheese you may like (optional)

• 1/4 teaspoon black salt (Kala namak) if you have it. The sulphur in the salt makes it smell of eggs. This salt is amazing when making any vegan egg product.

COOKING INSTRUCTIONS:

1. Preheat oven to 350 degrees.

2. In a medium sized skillet, spray a little cooking oil and add the veggies, except the avocado. Sauté until the onions become translucent, then remove from heat.

3. Add the remaining ingredients to a food processor, or a high speed blender, and blend until the mixture is completely smooth.

4. Dump the veggies (except avocado) into the tofu mix, and pulse just a few times to mix them up. If adding avocado just fold it into the mix with a spoon to avoid mashing it up. If you want to add cheese to the mix you can or you can top the quiche with cheese, or just garnish them with cheese if you want.

5. Cut the tops off of the rolls and scoop out some of the middle making it like a bowl. Place rolls on a cookie sheet and evenly divide the tofu mixture between the rolls.

6. Bake the quiche boats for about 40 - 45 minutes on the middle rack of your oven. You can test them by inserting a skewer or cake tester into the center to the boat. It it comes out clean they are done.

7. Garnish with fresh chopped basil and store any leftovers in the fridge.

If you like this recipe, try these:

Layered Vegan Breakfast Pie

Vegan Sausage Egg and Cheese Breakfast Pizza

The Jax Biscuit Sandwich

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