Make mouthwatering vegan sausages in just 30 minutes with this simple tofu sausage recipe. Get the smoky, sweet, and sausage flavor without all the preservatives and under 400 calories. Try it now and delight in the process of making a feast for your family!
Once you make these tofu sausages you’ll never need to buy vegan sausages again. These sausages were a hit with my whole family, and I love that we can still eat great-tasting sausages without all of the preservatives that come in store-bought sausages.
These vegan sausages have a delicious smoky, sweet, and sausage flavor. The texture is very similar to standard sausages, and my family couldn’t believe I had made them myself.
This recipe took me just 10 minutes to prepare and 20 minutes to cook. So in total, I was done in just 30 minutes.
These delicious tofu sausages have just under 100 calories and have a protein content of 4.8g in one serving.
Whether you're looking for a hearty meal to enjoy during the week or a delicious dish to serve on the weekend, this combination of tofu sausages with sides like crispy smashed Brussels sprouts, cranberry sauce, and vegan Toad in the Hole, and Yorkshire pudding wrap is sure to please you and your family. For a final touch, I add air-fried Greek potatoes to the table.
This completes my Sunday roast for my family. And the best part is that all these recipes are vegan, gluten-free, and under 400 calories. Plus I don’t have to sweat over the stove for hours to make these, they are a breeze to whip up. So I delight in the process of making this feast for my family.
- Video Demonstration
- ❤️️ Benefits
- 📋 Ingredients
- 🧑🍳 Substitutions
- The Structure Of A Plant Based Plate
- 🥘 Recommended equipment
- 📖 Instructions
- 🍲 How to serve
- 👩🏫 Frequently asked questions
- ❄️ How to store leftovers
- 🥗 Ways to use this recipe
- 🍚 What to serve with this recipe
- 🥬️🥭️ 7 Day Meal Plan
- FREE Gifts
- 📖 Recipe
- Tofu Sausage Recipe (Vegan, Gluten Free)
If you’d like to see how easy it is to throw all this together, check out my video where I walk you through the recipe step by step. Click here to subscribe to my Youtube channel.
- This recipe contains 69.9 calories per serving
- This recipe contains 4.8g of protein per serving
- One serving of this recipe contains 10% of your recommended daily intake of protein
- This recipe is made from a combination of vegan protein, whole food sources of carbohydrates, vegetables, essential fats, and ingredients that make the dish extremely tasty.
- This easy recipe takes 10 minutes of active preparation time and 20 minutes of cooking time. You can use the cooking time to get on with other things.
- This recipe is made extra tasty by the addition of sausage seasoning and tamari.
- I have simplified this recipe by limiting the number of ingredients and using everyday, simple ingredients such as oats, onion, and flaxseed.
- This recipe and all recipes on my website are vegan, plant-based, gluten-free, dairy-free, egg-free, lactose-free, free from refined sugar, vegetarian, and are based on whole foods.
- All of my recipes follow my own diet plan called the Plant Plate 400. In addition, my recipes also adhere to the following diets, the Mediterranean diet, the 1200 Calories a Day diet, Clean eating, the Macrobiotic diet, the Alkaline diet, the Ornish diet, the Daniel Fast, and the Starch Solution diet.
Here is a labeled photo of all the ingredients I used in this recipe.
- Tofu: Replace this with canned/drained beans.
- Oats: I haven’t experimented with any replacement for these so I suggest using these because this is a binding agent for the sausage. (But feel free to experiment with any alternatives)
- Flaxseeds: I haven’t experimented with any replacement for these so I suggest using these because this is a binding agent for the sausage. (But feel free to experiment with any alternatives)
- Olive oil: Use any oil you choose. Or omit the oil completely and just saute the vegetables in a little water.
- Onions: You can omit the onions or replace them with a vegetable of your choice.
- Tomato puree/paste: You can remove the tomato paste if you don’t mind a less rich sauce.
- Sea salt: You can replace it with any salt of your choice or 1 tablespoon of tamari.
- Maple syrup: You can omit the syrup or replace it with any sweetener of your choice.
- Liquid Smoke: You can either omit the liquid smoke completely or replace it with 1 teaspoon of smoked paprika.
- Tamari: Replace this with sea salt or vegan Worcestershire sauce. If you’re not gluten free you can use soy sauce as it’s most similar to tamari.
- Sausage Seasoning: 1 tablespoon of my Homemade Sausage Seasoning or 1 teaspoon of sage, 1 teaspoon of onion powder, 1 teaspoon of garlic powder, and a pinch of black pepper.
The Structure Of A Plant Based Plate
Each of the recipes I create fits into my Plant Plate System. This system incorporates 5 food groups into every meal.
The 5 food groups are 1) Plant Protein, 2), Leaves, Fruit, And Veg, 3) Aesthetic Additions, 4) Nutrient Packed Carbohydrates, and 5) Taste
This recipe adds plant protein to any dish. It falls under the “vegan protein” category on the Plant Based Plate and is not a complete meal.
The diagram below helps you visually see how this element features on a Plant-Based Plate.
Here’s how this recipe is structured according to the Plant Plate System.
Adding each ingredient to the following categories helps you to easily see how to make substitutions. It also lets you know the exact reason why the ingredient is in the recipe.
Leaves, fruit & veg
- Tomato paste
Nutrient packed carbohydrates
- Olive oil
- Sea salt
- Sausage seasoning
- Liquid smoke
- Maple syrup
🥘 Recommended equipment
Here are the main kitchen equipment tools I have used to create this recipe.
I highly suggest you use a non-stick pan for the vegetable and sauce part of this recipe. In a non-stick pan, this recipe cooks like a dream, with minimal stirring needed.
You can get the large pan that I use by clicking here. Please note, I bought the largest size.
You can get the 10-piece cookware set that I have by clicking here. Please note, this set contains a smaller version of the large deep pan that I bought separately.
I used my food processor for this recipe. I love this food processor because it has some handy attachments like a grater, and the ability to slice vegetables very quickly. It also has a smaller compartment for making smaller batches of food.
Here is a brief summary of the steps needed to make the recipe. See the recipe card at the bottom of this post for the full detailed instructions.
- Process all the ingredients and form them into sausage shapes.
- Steam the sausages.
- Then fry the sausages in a pan until both sides are golden brown.
🍲 How to serve
Simply serve the sausages on a plate and optionally you can garnish it with some greens and roast vegetables.
👩🏫 Frequently asked questions
Instead of using animal-based meat, vegan sausages are made of plant-based proteins such as soy or pea protein for texture. And for the sausage-like flavor spices, seasoning, and oils can be used.
❄️ How to store leftovers
This recipe keeps in the fridge for up to 4 days in an air-tight container. It also freezes well for up to 3 months. Defrost it before using it. Reheat it by warming it up gently in an oven or air fryer.
🥗 Ways to use this recipe
Here are some of my favorite ways to use this recipe:
- Crispy Smashed Brussels Sprouts (Air Fryer, Viral TikTok)
- Dried Cranberry Sauce Recipe (Vegan, Gluten Free)
- Vegan Toad In The Hole Recipe (Gluten Free)
- Vegan Yorkshire Pudding Wrap Recipe (Gluten Free)
- Air Fryer Greek Potatoes Recipe (Vegan, Gluten Free)
- Gluten-Free Vegan Yorkshire Pudding
- Vegan Sunday Roast Dinner Under 400 Calories (Gluten Free)
🍚 What to serve with this recipe
If you’re looking for side dishes to serve alongside this recipe, here are some of my best recommendations.
🍝 Vegan carbohydrate side dishes
Serve this recipe with any of the following carb side dishes which are all around 100 calories per serving:
- Creamy Mashed potatoes
- Easy Boiled Baby Potatoes
- Easy Skin On Boiled Potato
- Crispy Homemade Baked French Fries
- Spicy Sweet Potato Fries
- Most Crispy Vegan Jacket Potato
- Easy Whole Baked Sweet Potato
For more options, see all of my best vegan, gluten-free carbs side dishes.
🫑 Vegan vegetable side dishes
Here are some vegetable side dishes that go very nicely with this recipe which are all under 100 calories per serving.
For more options, see all of my best gluten-free vegan vegetable side dishes.
🍶 Vegan dips
Here are some vegan dips or vegan sauces that go very nicely with this recipe, and are very quick to make. These are all under 50 calories per serving.
- Quick Gluten Free Vegan Gravy Recipe
- Vegan Ranch Dip Recipe
- Creamy Edamame Guacamole
- 2 Minute Hot Sauce Recipe
For more options, see all of my best gluten-free vegan dip recipes.
🌭 More tasty vegan meat side dishes
Here are some more vegan meat side dishes that are all under 150 calories per serving:
- Vegan Gluten Free Black Bean Meatballs
- 10 Minute Plant Based Black Bean Burger
- Easy Vegan Meatloaf
- Smoky Tempeh Bacon
- Spicy Vegan Cauliflower Buffalo Wings
- Vegan Jackfruit Shredded Chicken
- Easy Baked Mushroom Bacon
- Crispy Roasted Soya Chunks
For more options, see all of my best gluten-free vegan meat recipes.
🥬️🥭️ 7 Day Meal Plan
If you want to discover all of the benefits of eating a plant-based, gluten-free diet, grab a copy of my 7-day meal plan by Green Thickies.
My 7-day detox has been doctor and nutritionist approved and featured on a major national TV channel.
Thousands of people have had incredible results with this meal plan.
🥗 Free Smoothies (Drink And Shrink) Bundle
For A Limited Time, Grab Your FREE 260+ Page Smoothies (Drink And Shrink) Bundle From Green Thickies.
🎩 5 Magical Fruit Recipes Book
If you're looking for some easy, raw, fruit-based, complete meal recipes, grab my free recipe book now.
Tofu Sausage Recipe (Vegan, Gluten Free)
- Large Frying Pan
- Food Processor
- ½ block tofu - 7 oz, 200g
- 1 cup rolled oats
- 1 tablespoon olive oil
- 1 small onion (peeled and quartered)
- 1 tablespoon ground flaxseed
- 1 tablespoon tamari
- ½ teaspoon sea salt
- 1 tablespoon sausage seasoning
- 1 teaspoon liquid smoke
- 1 tablespoon maple syrup
- 1 tablespoon tomato paste (puree)
- Add all of the ingredients to a food processor and process until incorporated.
- Divide the mixture into 8 equal pieces.
- Using oiled hands, shape each piece into a sausage shape.
- Wrap in either plastic wrap or a combination of parchment (greaseproof) paper with foil over the top, and twist at the ends.
- Steam the sausages for 15 minutes by bringing about 2 inches of water to boil in a small pan, and adding your steamer to the top of the pan. If you don’t have a steamer you can place a metal sieve, metal colander, or metal cooling wrap over a small pan containing a small amount of boiling water. Bring the water to a boil, and then reduce the heat to simmer for 15 minutes.
- Add a large nonstick skillet or frying pan to a medium heat. You can spray the pan with oil spray if you like. Fry the sausages until they are golden brown on both sides.
- If you’d like to add a casing to your sausages you can wrap them in a wet rice paper wrap, and brush with tamari before frying them.
Now it’s your turn to make magic with food.