Looking for a breakfast that will stay with you all morning? In just ten minutes, you could be eating the BEST vegan breakfast sandwich, layered with greens, hot sauce, gooey vegan cheese, a flavourful chickpea ‘egg’ and high fibre sprouted grain bread.
One of the only things I missed about giving up my egg + cheese ways was the coffee shop breakfast sandwich. I LOVE a savoury breakfast. I also like feeling full and satisfied for more than 30 minutes – which, if we’re honest, the coffee shop varieties don’t always deliver. So it was time to roll up my sleeves and create my own: a healthy vegan breakfast sandwich that was high protein AND high fibre, plus veggies. Because, of course veggies! And holy heck, if this is not the BEST vegan breakfast sandwich you’ve ever had then we have very different taste buds my friend. I still love you though – no matter what!
I’ve been eating some variation of this sandwich for well over a year now, so I’m excited to partner with Silver Hills Bakery – maker of my favourite sliced bread ever – to finally share this flavourful, filling and yes, HEALTHY vegan breakfast sandwich that will change the way you do mornings. Here’s to breakfasts worth waking up for.
How to make your breakfast more filling
Our bodies are pretty cool. There are all sorts of physical triggers and biochemical feedback loops to help us regulate our appetite so that we get all the nutrition we need. The catch? We need to be eating the type of food that these triggers were designed for. And that isn’t potato chips. Now, you know I love me some ripple chips, but if that’s ALL we are eating we’re never going to feel full. Why?
Hyper-processed foods don’t take up a lot of space in the stomach, so they don’t activate the stretch receptors that tell our brain we’ve eaten enough. That’s why you (and I!) can eat a whole ‘family size’ bag of potato chips without feeling full. Kinda nauseous maybe, but not full. Plus, these foods are usually sort of pre-digested by processing making them really easy to break down and absorb into our bloodstream, causing blood sugar spikes.
Want to feel full? Feast on PLANTS. Whole, or minimally processed, plant foods contain plenty of fibre and water to help fill up your stomach.
Dense plant cells like whole grains and vegetables take time to digest, leading to a slower and more moderate blood sugar rise. Of course, feeling full and satisfied for hours on a plant-based diet also means knowing how to create a balanced plate. If you want to build a meal that really sticks with you, you need these look for these four factors that help slow stomach emptying and trigger gut-derived hormones that help you feel full:
- protein: soy foods like tofu and tempeh, legumes such as chickpeas and lentils as well as nuts and seeds
- healthy fats: avocado, olives, nuts, seeds and nut butters
- fibre: whole grains, legumes, nuts, seeds, fruits + vegetables
- acid: citrus fruit, vinegars and acid-based condiments
This breakfast sandwich has it all: sprouted whole grains and chickpea flour that are packed with plant-based protein and fibre; healthy fats from the avocado as well as a little bit of acid from the vinegar-based hot sauce.
Why sprouted grain breads are different from whole wheat bread
One of the most common question I get about choosing a sliced bread for the family is how 100% sprouted grain breads are different from 100% whole wheat breads. The short answer? No flour!
Silver Hills Bakery sprouts whole wheat kernels and then grinds them into the bread dough. The grains are never milled into flour. 100% whole wheat breads are made from whole grain flour, which is very rapidly digested versus the whole wheat kernel. This is why whole wheat bread and white bread have very similar glycemic indexes.
Sprouted grain breads typically have much more fibre (5g per slice vs 2g) than whole wheat flour breads and sometimes more protein too. Just two slices of Silver Hills Bakery Squirrelly bread contains a whopping 10g of fibre and 12g of plant-based protein. That is an absolute game changer when it comes to feeling full and satisfied. We all need more fibre – the average American eats just 16 grams a day – and fibre is critical for fighting inflammation.
How to make a vegan breakfast sandwich
There are so many ways to make a healthy breakfast sandwich! You could use tofu or chickpea flour to make an ‘egg’. I love chickpea eggs because they take literally 2 minutes to mix up and have a great texture. You could even add a slice of smoked tofu or tempeh bacon for a more ‘meaty’ approach.
In just a few simple steps,, you can make a filling and hearty breakfast sandwich:
- toast a couple of slices of sprouted grain bread or a bagel
- mix up chickpea flour with salt, pepper, turmeric, baking powder and water
- cook the chickpea egg, wilting some greens on the side and add a slice of vegan cheeze
- spread bread with vegan butter or mayo, layer on the egg, cheese and greens and top as desired! I love a bit of hot sauce and avocado but guac is fun too
More easy + healthy vegan breakfast ideas:
- Easy Protein-Packed Chickpea Scramble
- Easy Vegan French Toast with Caramelized Bananas and Walnuts
- 15-Minute Vegan Apple Pie Oatmeal
- Healthy Homemade Cinnamon Sugar Nut Butter
The BEST Vegan Breakfast Sandwich
- 1 cup chickpea flour chickpea + fava flour also works
- 1 scant cup water
- ½ teaspoon turmeric
- ½ teaspoon baking powder
- ½ teaspoon salt
- pinch kala namak or vegan 'egg seasoning' for more eggy flavour, optional
- 1 tablespoon avocado oil
- 4 Silver Hills Bakery Bagels or 8 slices Silver Hills Bakery Bread
- 4 big handfuls baby spinach
- 4 slices your fave vegan cheese
- 1 avocado sliced
- vegan mayo
- hot sauce I like Valentina's here
- Toast up your bagels or bread. Spread with mayo and set aside.
- Whisk up chickpea flour, turmeric, baking powder and salt in a medium bowl. Add water and whisk until smooth.
- Heat up large nonstick pan on medium heat with avocado oil. Pour ¼ cup of the chickpea mixture on pan, like a pancake. Repeat with remaining batter. Let cook for 2-3 minute, until firm enough to flip. We’re not looking for the egg to brown, you want to maintain a soft texture inside. Flip, add cheese and let cook for one to two minutes more. Place 'eggs' on the bagels.
- Add spinach to pan with a tablespoon of water and stir constantly until wilted, about a minute. Remove from heat and pile on bagels. Add sliced avocado and hot sauce to sandwiches and serve.