Savory Plant Based Breakfasts
Tempeh is a versatile and nutrient-dense ingredient that’s perfect for savory plant-based breakfasts. It’s made from fermented soybeans, offering a good source of protein, fiber, and healthy fats. If you're aiming for a reset and want to skip tofu, tempeh is an excellent choice. Here are some savory breakfast recipes that feature tempeh as the star ingredient.
Tempeh & Sweet Potato Breakfast Hash
This hearty breakfast hash combines the richness of tempeh with the natural sweetness of roasted sweet potatoes. The blend of spices and fresh herbs makes it a satisfying and flavorful dish.
Ingredients:
1 block of tempeh, crumbled or diced
2 medium sweet potatoes, peeled and diced
1 tablespoon olive oil
½ teaspoon paprika
½ teaspoon cumin
¼ teaspoon turmeric
Salt and pepper, to taste
1 small red bell pepper, diced
Fresh parsley, for garnish
Optional: 1 avocado, sliced, for topping
Instructions:
Preheat the oven to 400°F (200°C). Toss the diced sweet potatoes in 1 tablespoon of olive oil and season with paprika, cumin, turmeric, salt, and pepper. Spread them out on a baking sheet.
Roast the sweet potatoes for 20-25 minutes, or until tender and lightly browned.
While the sweet potatoes are roasting, heat a skillet over medium heat and add a little olive oil. Crumble or dice the tempeh and sauté it in the skillet for about 5-7 minutes, until it’s golden brown.
Add the diced bell pepper to the skillet with the tempeh and cook for another 2-3 minutes until softened.
Once the sweet potatoes are roasted, combine them with the tempeh and bell pepper in the skillet and mix everything together.
Garnish with fresh parsley and avocado slices (optional). Serve warm and enjoy!
Tempeh & Spinach Breakfast Wrap
For a quick and portable breakfast, this tempeh and spinach wrap is a perfect option. With sautéed tempeh, nutrient-dense spinach, and a whole-grain tortilla, it's both satisfying and delicious.
Ingredients:
1 block of tempeh, crumbled
1 tablespoon olive oil
1 cup fresh spinach
1 small onion, chopped
1 garlic clove, minced
1 teaspoon smoked paprika
Salt and pepper, to taste
1 whole-grain tortilla
Optional: 1 tablespoon nutritional yeast or vegan cheese for a cheesy flavor
Instructions:
Heat the olive oil in a pan over medium heat. Add the crumbled tempeh and sauté for 5-7 minutes, until crispy and browned.
Add the chopped onion and garlic to the pan and cook for another 2-3 minutes, until softened.
Stir in the spinach and cook for another minute until wilted. Season with smoked paprika, salt, and pepper.
If using, sprinkle nutritional yeast or vegan cheese over the tempeh mixture and stir to combine.
Warm the tortilla in a separate pan or microwave. Once heated, spoon the tempeh and spinach mixture into the center of the tortilla.
Roll up the tortilla, folding in the sides as you go. Slice in half and serve warm.
Tempeh and Mushroom Scramble
This savory tempeh and mushroom scramble is a great alternative to traditional scrambled eggs, offering plant-based protein and a satisfying texture.
Ingredients:
1 block of tempeh, crumbled
1 cup mushrooms, sliced
1 tablespoon olive oil
1 tablespoon tamari or soy sauce
½ teaspoon turmeric
½ teaspoon garlic powder
Salt and pepper, to taste
Fresh chives or parsley for garnish
Instructions:
Heat the olive oil in a large skillet over medium heat. Add the crumbled tempeh and sauté for 5-7 minutes, until browned and crispy.
Add the sliced mushrooms to the pan and cook for another 4-5 minutes, until the mushrooms are tender and browned.
Stir in the tamari or soy sauce, turmeric, garlic powder, salt, and pepper. Continue to cook for another 2 minutes.
Garnish with fresh chives or parsley before serving. This scramble pairs well with whole-grain toast or avocado.
Tempeh, Avocado, and Tomato Breakfast Bowl
A fresh and vibrant breakfast bowl, this dish combines the richness of avocado, the heartiness of tempeh, and the juiciness of tomatoes for a balanced and energizing meal.
Ingredients:
1 block of tempeh, cubed
1 tablespoon olive oil
1 teaspoon smoked paprika
Salt and pepper, to taste
1 ripe avocado, sliced
1 large tomato, chopped
1 tablespoon fresh lemon juice
Fresh cilantro or parsley for garnish
Instructions:
Heat the olive oil in a pan over medium heat. Add the cubed tempeh and sauté for 5-7 minutes, until it becomes golden brown and crispy.
Season the tempeh with smoked paprika, salt, and pepper.
In a bowl, layer the cooked tempeh, sliced avocado, and chopped tomato.
Drizzle with fresh lemon juice and garnish with cilantro or parsley.
Serve immediately and enjoy this fresh, savory breakfast bowl.
Tempeh & Kale Stir-Fry
Packed with greens and protein, this tempeh and kale stir-fry is a flavorful, satisfying breakfast that will fuel you for the day ahead.
Ingredients:
1 block of tempeh, sliced thinly
2 cups kale, chopped
1 tablespoon olive oil
1 tablespoon soy sauce or tamari
1 teaspoon ginger, grated
1 garlic clove, minced
1 teaspoon sesame oil (optional)
Sesame seeds, for garnish
Salt and pepper, to taste
Instructions:
Heat the olive oil in a large skillet or wok over medium heat. Add the sliced tempeh and sauté for about 5-7 minutes, until golden and slightly crispy.
Add the garlic and grated ginger to the skillet and cook for another 1-2 minutes.
Stir in the chopped kale and soy sauce. Cook for another 3-4 minutes, until the kale wilts and becomes tender.
If desired, drizzle with sesame oil for extra flavor.
Season with salt and pepper to taste, and garnish with sesame seeds.
Serve this stir-fry warm and enjoy a nutrient-packed savory breakfast.
Tempeh is a fantastic choice for savory plant-based breakfasts, offering a hearty texture and a wealth of nutritional benefits. These recipes are easy to make, customizable, and packed with protein, healthy fats, and fiber—perfect for fueling your reset. Whether you're in the mood for a breakfast bowl, a wrap, or a scramble, tempeh can be the delicious base for a satisfying start to your day. Enjoy experimenting with these savory meals as part of your reset journey!