Plants never tasted so good.


Popeye Breakfast Sandwich

Posted by Sinfully Nutritious


It has been a while since I made this fabulous and filling breakfast.  I had cut back on my breakfast carbs, and I love eating my tofu Florentine with either a whole wheat English muffin or whole wheat bagel thins.

For me, this is a perfect breakfast combination.  It has a good amount of protein, carbs, fiber and lots of vitamins and minerals.  I like to make sure I eat high nutrient meals that will help my body, not just feed it.    According to Dr. Joel Fuhrman, onions, mushrooms and spinach are all super immunity boosters.  I try to include all of these to start my day with a fighting chance. This recipe does just that.

This is a pretty easy recipe and well worth trying on a weekend.  It will give you tons of energy to start your day.

TOFU FLORENTINE – (for 1 sandwich)

  • 3oz tofu (1 rectangular large slice 1/4” thick)
  • 1 cup frozen spinach (more if using fresh)
  • 1/4 small onion, sliced thin
  • 1/4 cup shitake mushrooms
  • 3 tbsp. low sodium vegetable broth
  • 1/4 tsp. Mrs. Dash Garlic Blend
  • 1 tsp. butter spread
  • 1 slice vegan mozzarella
  • 1 whole wheat bagel thin or English muffin
  • Sea Salt
  • Pepper

In a small pot bring 2 cups water  with 1 tsp. sea salt to a boil.  Heat a large skillet.  Once water is rapidly boiling, gently add the tofu to the water. Reduce heat to medium.  Coat the heated skillet with cooking spray and add the onion slices.  Once the onions begin to soften, add the mushrooms.  Cook 1 minute.  Add the spinach, Mrs. Dash and vegetable broth.  Cook on medium until broth absorbs into the spinach and the spinach is heated through.  Turn off tofu.  Push all veggies in the skillet to the back corner and add 1 tsp. of buttery spread.  Using a strainer, remove tofu from water and add to sprayed skillet.  Season tofu with sea salt and pepper. You can also season with some nutritional yeast and turmeric if you have them.  It will really spike the nutrients.  Cook on low 1 minute.  Toast your bagel. Flip tofu, top with vegan cheese.  Cook one minute, until cheese is melted. Then top with all the veggies and transfer to the bagel.

Stats: 312 calories, 11g fat, 18g protein, 9g fiber, 49% of daily calcium and 26% daily iron.


Enjoy your weekend!




  1. This looks amazing!!!! I cannot wait to try it. Thank you for sharing this breakfast idea. Yummy breakfast sandwiches are what I miss the most about going vegan.

  2. Add a pinch of kala namak to the tofu ..that will give you the "real egg" taste..


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