This vegan breakfast sausage is juicy, tasty, and delicious, just like what I remember my dad making us when we were kids.
It’s so simple, too, and uses commonly found ingredients like rice, quinoa, and oats.
Watch the recipe video here or scroll down for the full recipe.
This vegan breakfast sausage gets lots of protein and its meaty feel from TVP, TV what?
TVP stands for Texturized Vegetable Protein and is a soy-based product. Like most soy, it has little flavor on its own but takes on the flavor of sauce or spices really well. TVP comes in crunchy, dry crumbles that store exceptionally well over time and are hydrated just before use.
For every one cup of TVP, simply add one cup of boiling water, juice, or vegetable broth. I added plain water, but any vegetable broth would add even more flavor.
Let it sit and soak for 10 to 15 minutes and fluff with a fork. Simple as that. TVP has a kind of lumpy, squishy/firm texture that is very “meaty.”
I used two different kinds of rice because that was what I had on hand. I used regular brown rice and red wild rice, along with a bit of quinoa. In the recipe, I’ll list specific kinds of rice, but definitely use what you have. They’re pretty interchangeable.
The wild rice and quinoa made this sausage a little lighter and crunchier than the “real” thing, but I liked it. A bit of oats helps it stick together even better and adds protein and texture.
What makes breakfast sausage fantastic and totally derlicious is all the spices. I like mine kind of hot and peppery so that’s what’s in the recipe, but adjust yours to your own taste.
Just put all the ingredients in a food processor and whir until the mix with finely ground but not too mushy. It will stick together nicely. Form patties in the desired size and use how you would any sausage mix. I made smallish patties and fried them using a little oil. I was using my new/old (antique) cast iron skillet and that does best with some oil. But other types of pans would work fine with no oil and these would toast and brown nicely.
Mmm, brown and delicious.
3.75 from 4 votes
Print
Vegan Breakfast Sausage
Vegan Breakfast Sausage is easy to make using healthy, plant-based ingredients.
Place one cup of TVP crumbles in a medium glass or ceramic bowl. Bring one cup of water, juice, or vegetable broth to a boil and pour over the TVP, stirring once. Allow mix to stand for 10 to 15 minutes and then fluff with a fork.
Cook the rice and quinoa according to package instructions. Use one cup of rice and half cup quinoa along with a quarter cup of oats.
Place the rehydrated TVP, the rice, quinoa, and oats in a food processor. Add the spices.
Process until finely chopped and evenly mixed, but do stop blending before it gets mushy.
Form into patties and fry in a pan using oil or not, depending on preference. Can be baked on parchment in the oven as well.
Nutrition Facts
Vegan Breakfast Sausage
Amount Per Serving
Calories 285
* Percent Daily Values are based on a 2000 calorie diet.
We later used the sausage mix to make sausage gravy and had it with a tofu scramble … and enjoyed a great big, old fashioned, Southern breakfast.
I’ll post a recipe for the gravy soon!
XO Lisa
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Want more vegan and plant-based breakfast ideas? Try these.
Savory Crepes
Avocado Apple Toast
Sausage Cups
Savory Sweet Tofu Scramble
Orange Banana Breakfast Salad
And more DIY faux meats are here:
Easy Vegan Meat Substitute
I’m Possible Burger
Lisa Viger Gotte
Hello! I’m Lisa, a vegan artist, photographer, author, Vegan Life Coach Educator, and RYT 200 yoga teacher. I love showing others how simple and delicious a plant-based diet can be. I draw and paint, cook, write, take lots of pics, eat lots of chocolate, and practice gratitude daily.
The key ingredient in vegan sausage is typically either pea protein or soy protein, along with one or more oils (canola, coconut, sunflower), spices and other plant-based additions. Nutritional value varies depending on the manufacturer's precise recipe.
Plant-based sausages sold in supermarkets are likely to have just as much salt as their meat counterparts, so they're unlikely to make it onto a list of health-foods. However, vegan sausages are likely to have considerably less saturated fat making them a healthier option overall.
According to U.S. News, soy products, mushrooms, eggplant, and coconut all have the same umami flavor that makes breakfast sausage and bacon taste so delicious — which is why they are excellent and cost-effective alternatives.
Beyond Breakfast Sausage® is designed to be cooked from frozen. If using a stovetop or griddle, cook patties over medium-high heat until caramelized, about 2 minutes per side (4-5 minutes total). If using an oven, place patties on a tray and cook at 350°F for about 8 minutes; flipping halfway.
Vegan sausages are made with vital wheat gluten, tofu or textured vegetable protein … or a combination of those ingredients. The main ingredients are combined with water/veggie stock and seasonings, formed into sausage shapes and cooked according to the recipe's method.
Saturated fats, when consumed in large amounts, can contribute to elevated cholesterol levels and increase the risk of heart disease and stroke. This is why it's generally recommended to limit the intake of foods high in saturated fats, including breakfast sausage.
Imitation meats or meat substitutes - such as vegan nuggets, sausages, and burgers or fake chicken pieces and ready meals - are sometimes classified as ultra-processed foods4. These are convenience foods that contain additives like sweeteners, salt and artificial flavours but contain few nutrients.
JUST Egg: The market leader in liquid plant-based eggs, JUST egg is made from mung bean protein. The brand is widely available and offers a range of egg alternatives, including liquid egg for making scrambled eggs, omelets, and for using in baking, and a folded option ideal for a breakfast sandwich.
1 Beyond Meat. Popular California-based brand Beyond Meat offers a wide range of realistic-tasting plant-based meat products, including pork-like sausages. ...
Extra-lean chicken or kangaroo sausages tend to be the healthiest sausage option. Leaner sausages are also often lower in calories and salt. Follow these guidelines to choose healthier sausages: Less than 5g saturated fat per 100g.
Breakfast sausage (or country sausage) is a type of fresh sausage, typically made from pork, that is a common breakfast food in the United States. In the United States, the predominant flavorings used for seasoning are black pepper and sage. There are also varieties seasoned with maple syrup or cayenne pepper.
Beyond Breakfast Sausage is a heathier alternative to traditional pork sausage because it's cholesterol free and contains 35% less saturated fat and sodium than the leading brand of pork breakfast sausage. Plus—Beyond Breakfast Sausage contains absolutely no artificial ingredients or preservatives!
While vegan alternatives may benefit the planet (although not lab-grown meat, as recent analysis suggests it could have a carbon footprint up to 25 times that of conventional meat), they aren't necessarily good for our health. Vegan sausages contain a litany of highly processed ingredients.
But that said, most vegan sausage products are still high in protein, and they're often lower in saturated fat than regular pork sausages, too. They also don't come with the same health risks as processed animal meat, which, it's worth noting, is classified as a Group 1 carcinogen by the World Health Organization.
Because of their processed nature, plant-based meats don't provide a plethora (or sometimes any) of the nutrients that make whole plant foods so good for you, such as significant amounts of fiber, vitamins, minerals, monounsaturated fats, and polyphenols.
However, many plant-based alternatives are considered ultra-processed food because they've undergone industrial processes and are typically made with flavour enhancers like monosodium glutamate, emulsifiers like soy or sunflower lecithin, and other chemical additives to make them look and taste like meat and dairy.
Introduction: My name is The Hon. Margery Christiansen, I am a bright, adorable, precious, inexpensive, gorgeous, comfortable, happy person who loves writing and wants to share my knowledge and understanding with you.
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