Whether you're fully vegan or simply want to eat more plants, we've got three words for you: veggie breakfast sandwiches. This quick, tasty, handheld bite is meal prep-friendly, comes together on a sheet pan, and freezes beautifully.
The dish comes from Carleigh Bodrug, who's a go-to plant-based culinary creator. But she doesn't just have viral recipe videos under her belt; she also recently wrote a new cookbook, PlantYou Quickies. "Back in my early 20s, " Bodrug writes, "I was an early morning radio host, and my 5 a.m. commute always included a pit stop at McDonald’s for a classic Egg McMuffin and the biggest coffee they’d sell me."
"This is my plant-based, meal-prep-friendly upgrade," she continues. "Twelve savory breakfast sandwiches made on one sheet pan. Reheat, eat, and feel good knowing you’re saving money and fueling up with fiber and plant protein." Tofu, chickpea flour, spinach, sun-dried tomatoes, and red onion ensure each bite is savory perfection. Plus, Bodrug points out that you can bulk up the recipe with avocado, vegan bacon, or more greens.
Sunrise Stacks (a.k.a. Sheet Pan Breakfast Sandwiches)
Author: Carleigh Bodrug
Prep Time: 14 min
Cook Time: 20 min
Calories: 288 calories per serving
Servings: 12 servings
Ingredients
- Nonstick spray, for pan (optional)
- 14 ounces (about one 400 g block) extra-firm tofu, or fava bean tofu for soy-free
- 1½ cups chickpea flour or besan
- 2 cups unsweetened plant-based milk of choice
- 6 tablespoons nutritional yeast
- 1 teaspoon ground turmeric
- 1½ teaspoons salt
- ½ teaspoon freshly ground black pepper 1 teaspoon baking powder
Filling
- 1 cup drained and chopped oil-packed sun-dried tomatoes
- 2 cups chopped spinach
- 1 red onion, diced
For serving
- 12 vegan English muffins, or 24 slices vegan bread of choice
Directions
- Preheat the oven to 400°F. Spray a 9 x 13–inch baking pan with nonstick spray, or line with a reusable baking mat or parchment paper.
- Combine the tofu, chickpea flour, plant-based milk, nutritional yeast, turmeric, salt, pepper, and baking powder in a blender. Blend until smooth.
- Add the fillings: Pour the tofu mixture from the blender into a medium-size bowl. Using a spatula, gently stir in the sun-dried tomatoes, spinach, and red onion until dispersed. This is your "egg" mixture.
- Pour the egg mixture onto the prepared pan, and spread until evenly dispersed. Cover with foil or place another baking pan, overturned, on top, and bake for 20 minutes.
- Remove from the oven and allow to cool for 10 minutes. While the egg mixture is cooling, toast the English muffins.
- Cut the egg mixture into twelve slices, and place on the English muffins along with such condiments as ketchup, vegan cheese, or hot sauce, as desired.
- Serve immediately, or freeze as the perfect meal-prepped breakfast.
Reheat instructions
From fridge: Wrap in foil or a damp paper towel and heat in a toaster oven or microwave for 30 to 60 seconds, until warmed through.
From frozen:
- Oven or toaster oven: Bake at 375°F for 15 to 20 minutes.
- Microwave: Wrap in a paper towel and microwave for 11⁄2 to 2 minutes, flipping halfway through.
Storage: Transfer the fully prepared sandwiches to airtight containers and refrigerate for up to 4 days.
Alternatively, wrap in parchment paper and store in a sealed container in the freezer for 3 to 4 months.
Boost: For a heartier breakfast sandwich, add sliced avocado, vegan bacon, or more greens when ready to serve.
Excerpted from PLANTYOU QUICKIES by Carleigh Bodrug. Copyright © 2026 by Carleigh Bodrug. Photography copyright © 2026 by Shahad Odah. Used by arrangement with Balance, an imprint of Grand Central Publishing Group. All rights reserved.
