Easy, delicious, cheap plant-based breakfasts that load up on protein

Wake up and smell the tempeh

Good morning, and welcome back to Cool Beans! There are plenty of ways to get your protein fix on a plant-based diet—even before you get into the faux meats taking over the freezer aisle. A couple weeks ago I kicked it back to midcentury with TVP, but today I’m going back centuries. It’s time to talk tempeh.

Tempeh originated in Indonesia on the island of Java hundreds of years ago. In a country that saves meat for special occasions, tempeh provides a cheap and accessible protein option (one cup’s got 34 grams of the macro). Like tofu, tempeh is made from soybeans, but this time the legumes are fermented in a process that naturally binds them together into a cakelike block. Traditional tempeh is made from soybeans alone, but many supermarket varieties also include some other kind of bean or grain, like barley, rice, flax, or millet. 

Tempeh is firmer and meatier than tofu with a distinctly nutty, slightly tangy taste. Right outta the package it can be bland and bitter, but its texture and ability to soak up marinades and spices make it super simple to cook with. Crumbled up, it’s an excellent substitute for ground meats. Deep-fried, a traditional snack preparation in Indonesia, the soybean cake transforms into addictively crunchy nuggets of umami-goodness. Pan-seared, its edges turn golden and crisp. 

You can also think of tempeh the way you would think of bacon: as an accessory that you can load up with flavor and use to add protein and texture to dishes. To get into it, I’m pulling out the cast iron and sizzling it up two ways for breakfast. 

The review: A meatless breakfast sausage to dump pork for

Pretty, pretty tempeh with an egg on top. Credit: Gabriella Vigoreaux

I’ve officially eaten my way through my frozen breakfast burrito phase, which means I’ve moved on to my next morning meal-prep fixation: sandwiches. Lately I’ve been spending way too much money on my new favorite plant-based breakfast sausages, so I decided to turn to tempeh for some freezer breakfast sandos. The centerpiece? A tried-and-true tempeh-based brekkie sausage from the Minimalist Baker. It all comes together in one bowl, and since the marinade gets better with time, you can even prep it a few days in advance. 

If you’ve ever made any kind of sausage from scratch at home, I tell you now that this process is way easier than wrestling with a meat grinder. A quick blitz in the food processor breaks the tempeh into tiny, even bits, similar to ground sausage; then a mix of onion, garlic, coconut sugar, sage, thyme, smoked paprika, rosemary, nutmeg, cayenne, an oil, and liquid aminos (my sub for Worcestershire which I didn’t have on hand) join the party. Form the patties in a ⅓-cup measuring cup, flip them out onto a plate, sear ’em up in a lightly oiled cast-iron skillet on both sides until the edges are golden and crisp, and you’re done.

Check out the full recipe for spicy tempeh breakfast sausage at Minimalist Baker

I really love this recipe because it helps me use up leftover herbs and pick and choose from my entire spice drawer. It’s also highly customizable and easier to make sweeter, spicier, or more herbaceous depending on your preferences and what you’ve got in the fridge or pantry. These babies have been instrumental in helping me break up with frozen maple-apple sausage links. They hit all the same sweet and smoky notes, and the caramelized, crusty bits are loaded with umami. Topped with a fried egg and slapped inside an English muffin, they hold down a near-perfect morning sandwich. My lone “complaint”: The recipe makes just five patties, but you can easily double it and freeze the leftovers for up to a month. 

Of course, that’s only one way I like to tap this flavor chameleon. Here are a few more of my most trusted tempeh recipes:

• Layer it into a sandwich.

• Glaze it up for a grain bowl.

• Crumble it up for tacos, “chorizo,” or pasta.

• Toss it in a stir-fry.

• Sear up some burger patties.

• Sizzle up some “bacon.”

Don’t put away that skillet just yet, though! While we’re on a breakfast kick, we’ve got a one-pan wonder that can easily be doubled for brunch entertaining (just add eggs and tortillas!) or a hearty breakfast for two. Get ready to wake up and smell the tempeh. 

The recipe: A hearty hash 

In the tempeh-making process, the soybeans get slightly crushed before fermenting. This is why, unlike tofu, you can crumble it without turning it into mush. When broken into pea-size pieces, it cooks quickly and all those bits get nice and crispy. Add a quick sauce, some hearty tubers, and a little veg, and you’ve got all the makings for a one-skillet breakfast banger. 

This hash, like the tempeh sausage, can be tweaked to suit your needs or what you have lying around in the kitchen. Use regular potatoes instead of sweet potatoes and throw in whatever greens you’ve got (or none!). It lasts about three days in the fridge, so you can make it ahead of time for brunch entertaining too. Just warm up some oil in a skillet to reheat it, so the tasty little tidbits can crisp back up. Pro tip: Serve with tortillas and you have instant breakfast tacos. 

Not sure about tempeh? Let’s hash it out. Credit: Gabriella Vigoreaux

Maple-Chipotle Sweet Potato and Tempeh Hash

Yield: 2-4 servings