Tofu Sausage Recipe (Easy, Vegan & High Protein)
This tofu sausage recipe is a simple, high-protein alternative to shop-bought vegan sausages. Made with wholesome ingredients and ready in under an hour. Perfect for batch cooking and freezing, ready for quick weeknight meals.
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Serves: 6 sausages
Calories: 77kcal
Ingredients
- 2 tbsp flax meal (ground flax seed)
- 250 g extra firm tofu
- 50 g oat flour (or oats blended into a fine flour (see note 1), gluten free if required)
- 50 g red onion (approx 1/2 onion, roughly diced)
- 2 garlic cloves (minced (or 1/2 tsp garlic powder))
- 1 tbsp tomato puree
- 1.5 tsp onion granules
- 1 tsp dried sage
- ¼ tsp dried thyme
- ⅛ tsp ground nutmeg
- ½ tsp salt
- ⅛ black pepper (ground)
- Oil for frying
Equipment
- Non-Stick Frying Pan
- Food Processor
- Tofu Press
Instructions
- PRESS THE TOFU. Remove the tofu from the packet and drain off any excess water. Place the tofu in a tofu press and press for 15 minutes to remove as much liquid as possible. Note: If you don’t have a tofu press, wrap the block of tofu in a tea towel and place it between two chopping boards (or trays), with a book or tins placed on top for added weight.250 g extra firm tofu
- Whilst the tofu is being pressed, gather together your other ingredients, chop the onion and make a flax egg.
- MAKE A FLAX EGG. Combine the flax meal with 4 tbsp water and set aside for 5 minutes to thicken.2 tbsp flax meal
- BLEND. Add all of the ingredients, including the pressed tofu and flax egg, to a food processor and blend for around 2 minutes. The consistency will go from grainy to smooth, and will then come together into a ball in the blender in a dough-like consistency.50 g oat flour, 50 g red onion, 2 garlic cloves, 1 tbsp tomato puree, 1.5 tsp onion granules, 1 tsp dried sage, 1/4 tsp dried thyme, 1/8 tsp ground nutmeg, 1/2 tsp salt, 1/8 black pepper
- Line a plate or tray with some parchment paper and set aside.
- SHAPE THE SAUSAGES. Divide the sausage mix into 6 and roll each one into a sausage shape. Place the sausages on a plate or tray lined with parchment paper ready to cook.Note: The mixture should be slightly sticky but still smooth and easy to roll and shape. Having damp hands helps to prevent it from sticking to your hands. If you have used firm tofu (rather than extra firm) and you’re finding the mixture too sticky to shape, blend in an extra 1 tbsp of oat flour.
- COOK THE SAUSAGES. Heat 1 tbsp of oil in a frying pan and fry the sausages for around 10 minutes until golden and crisp all the way round. Gently flip the sausages 2-3 times during cooking using a spatula, so that they brown evenly all the way around.Note: Avoid using tongs to turn the sausages because the mixture will be quite soft before it is fully cooked through.Oil for frying
- Want to oven cook? Preheat the oven to 180°C fan (200°C conventional / 400°F / gas mark 6). Place the sausages on a tray lined with parchment paper and brush generously with oil all over. Oven cook for 18-20 minutes, turning halfway through.Want to store for later? Follow these instructions:To refrigerate the sausages, wrap each sausage in parchment paper to prevent them from sticking together and store them (uncooked) in a sealed bag or airtight container in the fridge for up to 2 days. Add 2 minutes to the cooking time when cooking from chilled.To freeze the sausages, wrap each sausage in parchment paper to prevent them from sticking together and store them (uncooked) in a sealed freezer bag in the freezer for up to 3 months. Add at least 5 minutes to the cooking time when cooking from frozen, or until they are hot through and crisp on the outside.
Notes
Vegan / Dairy Free / Egg Free / Gluten Free (see note 2)
Recipe inspired by: England / China
NOTE 1: To make your own oat flour. If you don’t have oat flour you can make it by adding oats to a blender and blending until you have a fine flour.
NOTE 2: Gluten free? Pick certified gluten free oats to make this recipe gluten free. Always check the ingredients on all shop bought ingredients too, to ensure they’re certified gluten free (e.g. the tofu and tomato puree).
NOTE 3: Use extra-firm tofu. It’s important to use extra firm tofu (like the brand Tofoo) and to press the block of tofu very well with a tofu press (for at least 15 minutes) to remove any excess moisture.
If you have firm tofu rather than extra firm tofu, make sure to press the tofu really well and use extra flour as needed to create a texture that is soft but not too sticky to handle. We cannot guarantee results if making this recipe with firm rather than extra-firm tofu.
NOTE 4: Blend until the mixture comes together. The mixture will go from grainy to smooth in the food processor, before coming together into a dough-like ball. This takes around 2 minutes - trust the process!
NOTE 5: Use damp hands to shape. When shaping the sausages, lightly wet your hands first (this helps to prevent the mixture from sticking).
NOTE 6: Too sticky to handle? Mix in a little more oat flour (but not too much otherwise it could transform the texture from soft and succulent to dry).
NOTE 7: Use a non-stick pan and a spatula to flip. These sausages are quite delicate, so use a flat spatula to gently flip them (rather than tongs) and use a non-stick frying pan. If oven baking, be sure to line the tray with non-stick baking paper.
NOTE 8: If oven baking, brush with oil. Oven baking dries the mixture out more than frying, so brush the sausages generously with oil before placing them in the oven. This prevents them from drying out.
Please check the allergens on the ingredients you purchase before use. The allergen and nutritional information provided in this recipe is intended as a guide only and is based on the specific ingredients and brands used at the time of creating the recipe, therefore we cannot guarantee that the same will apply to the ingredients you use.
Prep time excludes any inactive time.
We highly recommend you use the metric and 1x options on this recipe card for the best results. Please note that this recipe has not been tested using US measurements or increasing ingredient quantities to 2x or 3x, therefore results may vary.
Nutrition
Calories: 77kcal | Carbohydrates: 9g | Protein: 5g | Fat: 3g | Saturated Fat: 0.4g | Sodium: 227mg | Fiber: 2g | Sugar: 1g | Net Carbohydrates: 7g
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