Heart-Healthy Savory Sausage Crumbles
Transform your meals with these Heart-Healthy Savory Sausage Crumbles, a plant-based and flavor-packed alternative that’s perfect for those seeking healthier, homemade options. Made with protein-rich extra-firm tofu, these crumbles are seasoned to perfection with smoked paprika, garlic powder, fennel seeds, and a touch of chili flakes, mimicking the bold, zesty flavors of traditional sausage without the saturated fat. Baked to golden, crispy perfection, they’re easy to prepare with just 10 minutes of prep time and are ready in under 30 minutes. Use these versatile crumbles as a topping for salads, pasta, or pizza, or enjoy them as a tasty component in breakfast bowls and wraps. High in protein, low in sodium, and packed with smoky, herby goodness, this recipe delivers on both flavor and nutrition. Your heart will thank you!
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Recipe Information
Ingredients
- 14 ounces extra-firm tofu
- 2 tablespoons olive oil
- 2 tablespoons soy sauce, low sodium
- 1 tablespoon apple cider vinegar
- 1 teaspoon smoked paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
- 1 teaspoon dried oregano
- 1 teaspoon fennel seeds, crushed
- 0.5 teaspoon black pepper
- 0.25 teaspoon chili flakes (optional)
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Drain the tofu and pat dry with paper towels to remove excess moisture.
Crumble the tofu into a large mixing bowl until it resembles coarse breadcrumbs.
Add olive oil, soy sauce, and apple cider vinegar to the bowl. Stir to coat the tofu crumbles evenly.
Sprinkle smoked paprika, garlic powder, onion powder, oregano, crushed fennel seeds, black pepper, and optionally chili flakes over the tofu.
Mix well until all the crumbles are thoroughly seasoned.
Spread the seasoned tofu crumbles evenly on the prepared baking sheet.
Bake in the preheated oven for 20-25 minutes, stirring halfway through for even cooking, until the crumbles are golden brown and crispy.
Remove from the oven and let cool slightly before serving.
Use these savory crumbles as a topping for salads, pasta dishes, or pizzas, or store in the fridge for up to a week.
Nutrition Facts
Calories |
887 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 60.7 g | 78% | |
| Saturated Fat | 9.2 g | 46% | |
| Polyunsaturated Fat | 2.7 g | ||
| Cholesterol | 0 mg | 0% | |
| Sodium | 1069 mg | 46% | |
| Total Carbohydrate | 25.9 g | 9% | |
| Dietary Fiber | 12.4 g | 44% | |
| Total Sugars | 3.0 g | ||
| Protein | 65.6 g | 131% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 2773 mg | 213% | |
| Iron | 13.1 mg | 73% | |
| Potassium | 1327 mg | 28% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
