Hearty Vegan Breakfast Skillet with Tofu and Veggies

You can tailor the vegetables and protein to your preferences. Swap the Field Roast sausage for another vegan sausage, tempeh, tofu, chickpeas, pinto or black beans — all work well with the Southwest spices. The version below omits starchy potatoes so it cooks very quickly: about 10 minutes from start to finish once the vegetables are chopped.

To make this skillet, chop your chosen vegetables, add them to a hot skillet with the spices and vegan sausage, stir until tender and browned, then finish with fresh toppings such as avocado and salsa. It’s an easy, nutritious plant-based breakfast that stores and reheats well.

Quick highlights:

• Simple and quick to make
• Filling and high in fibre
• Oil-free and sugar-free
• High in protein when paired with vegan sausage, tempeh or beans
• Great for make-ahead meals
• Completely customizable

Vegan Skillet Ingredients

1. Vegetables. Use what you have or prefer. In this version: mushrooms, zucchini, red bell pepper, white onion, green onion, garlic and fresh cilantro. Roughly 2 to 3 cups of chopped vegetables works well for one to two servings.
2. Spices. For the Southwest flavor, combine chili powder, cumin, smoked paprika and garlic powder. Adjust amounts to taste and keep salt and pepper on hand.
3. Protein. Sliced vegan sausage adds texture and protein. Alternatives include crumbled tempeh, cubed or crumbled tofu, chickpeas, black beans or pinto beans. Beans pair nicely with the Southwest spices and increase fiber.
4. Toppings. Finish with sliced avocado and your favorite salsa. Other topping options include chopped fresh cilantro, extra green onion, nutritional yeast or a scoop of refried beans.

Make this Gluten-Free

Some store-bought vegan sausages contain gluten. To keep the dish gluten-free, use a certified gluten-free vegan sausage or choose tempeh, tofu or canned beans as your protein source. Tempeh or beans will also make the skillet a whole food plant-based option. If using tempeh, you can add it plain or marinate it briefly for extra flavor.

Add More Calories

If you want a more calorie-dense or hearty breakfast, add roasted or boiled cubed potato or sweet potato to the pan. Serving the skillet over cooked brown rice or quinoa also increases the carbohydrate and calorie content and turns it into a more filling meal.

To increase healthy fats, serve with extra avocado or sprinkle hemp seeds or chopped nuts on top. Alternatively, pair the skillet with a slice of nut-butter toast, a tofu scramble or a smoothie to round out the meal.

How to Cook Veggies Without Oil

Cooking without oil is easy. Heat a non-stick or well-seasoned pan and add the vegetables. Most vegetables release moisture as they cook; if the pan looks dry or food begins to stick, add a splash of water or vegetable broth and continue cooking. This technique softens and browns the vegetables without added fat.

How to Customize This Recipe

• Swap or combine vegetables: add spinach or kale near the end, use roasted squash, cooked brussels sprouts, cabbage, or any mushrooms you like.
• Add a handful of greens like baby spinach or chopped kale at the end to boost vitamins and color—stir until just wilted.
• Top the skillet with tofu ricotta, vegan cheese or nutritional yeast for a savory finish. For a smoky crunch, add coconut bacon or a drizzle of hot sauce.