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Vegan poached eggs on top of avocado toast on a plate

Poached "Eggs"

Prep: 5 min
Cook: 20 min
Total: 25 min
Servings: 4

This eggless recipe is a great way to add a little protein and texture contrast in your breakfast. They're low calorie and low in carbohydrates. Serve on toast, with veggie sausages, and smother them in sauce!

Author Aaron Calder
by Aaron Calder
Recipe Ingredients

Ingredients & Directions

Recipe Ingredients


Yield: 4 Eggs (4 Servings)
Needed Kitchenware: blender, whisk, egg poachers, 1 sauce pan, 1 large pan with lid
  • 1 tbsp vegetable oil
Egg Yolk
  • ½ cup soy milk
  • 1½ tbsp fine corn flour
  • 1 tbsp nutritional yeast
  • ¼ tsp turmeric
  • ¼ tsp black salt (kala namak)
  • ½ tsp English or Spicy Brown mustard
Egg White
  • 1 cup silken tofu (~200g)
  • 1 tbsp fine corn flour
  • 1 tsp agar agar powder
  • ¼ tsp black salt (kala namak)
  • 2 tsp soy milk
Recipe Directions


  • Blend all the yolk ingredients together then pour this mixture into a saucepan on medium heat. Whisk while the mixture thickens for a couple minutes. Take off the heat and pour it into a bowl to cool and set. Set aside.
  • Clean and dry the blender for re-use.
  • Blend all the egg white ingredients together for a couple of minutes. Scrap sides of the blender and/or shake the blender to make sure everything is combined and very, very smooth and creamy.
  • Use the vegetable oil to coat the inside of each egg poacher.
  • Spoon 2 tablespoons of the egg white mixture into each egg poacher. Make a dent into the mixture in the middle.
  • Mix the egg yolk mixture, then spoon 1 tablespoon of the mix in the center of the egg white mixtures in the egg poachers.
  • Cover each of the egg poacher mix with a little more egg white mixture to cover the egg yolks.
  • Bring the large sauce pan to a simmer with roughly 2 inches of water. When placing the egg poachers inside of the water, the water should come up halfway to the egg poacher cups. Place the egg poachers inside of the simmering water, cover with a lid, and simmer for 10 minutes.
  • Gently remove the egg poacher cups from the water and using a large spoon, carefully spoon out the poached eggs on whatever you choose to serve them on. These are not easy to move around and it's recommended to try placing them only once. Serve immediately, enjoy!
Recipe video

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Recipe nutrition

Nutritional Information

Yield: 4 Poached Eggs
Servings: 4
Information per serving:
Energy: 105.2 kcal
Carbohydrate: 7.3 g
Protein: 7 g
Fiber: 2.3 g
Sugar: 1 g
Fat: 6 g
Monounsaturated Fat: 2.7 g
Polyunsatured Fat: 2.3 g
Omega-3: 0.5 g
Omega-6: 1.8 g
Saturated Fat: 0.6 g
Trans Fat: 0 g
Cholesterol: 0 mg
Choline: 21.7 mg 5% DV
Folate: 39.7 µg 10% DV
A: 6.5 IU 0% DV
B1: 0.4 mg 35% DV
B2: 0.1 mg 7% DV
B3: 2.2 mg 16% DV
B5: 4.4 mg 89% DV
B6: 1.3 mg 96% DV
B12: 0 mg 0% DV
C: 0 mg 0% DV
D: 0 IU 0% DV
E: 0.8 mg 5% DV
K: 5 µg 6% DV
Calcium: 36.6 mg 4% DV
Copper: 0.2 mg 18% DV
Iron: 1.4 mg 7% DV
Magnesium: 27.6 mg 9% DV
Manganese: 0.4 mg 21% DV
Phosphorus: 109.2 mg 16% DV
Potassium: 177.4 mg 4% DV
Selenium: 9.6 µg 17% DV
Sodium: 242.9 mg 16% DV
Zinc: 0.9 mg 12% DV

Please note nutritional information varies dependent on agricultural conditions, consistency in manufacturing processes, and honesty in reporting. We cannot accurately report on the amount of harmful chemicals or beneficial plant constituents that might be present in these ingredients. We cannot report on the content of material added during the cooking process. We cannot guarantee if the vitamins present are natural or synthetic. We make no guarantees to the accuracy of this information and continue to suggest purchasing organic, high-quality, fresh ingredients from local, trusted sources. Percent Daily Values are based on a 2,000 calorie diet and values come regulated from the FDA. Your daily values may be higher or lower depending on your needs.

Tips, Suggestions, Photos, & More Information

For those who have recently transitioned to a plant-based diet and miss poached eggs, this is the recipe for you.

For those who never had poached eggs, they are warm, soft and jiggly, with a squishy but fatty mouthfeel and a hint of sulfur. They're really good covered in hollandaise sauce and served with sautéed greens. They're great at highlighting the flavors of the entire meal because they're slightly salty and fatty-tasting, both of which increase the taste receptors which will heighten the flavors of everything else they're served with.

A full breakfast of toast, avocado, spinach, with one of the eggless poached eggs on top, fruit in the background, possibly tea in a cup in the background.

It's really important for this recipe that you are using silkened tofu so the egg white is very smooth and light in texture. Make sure you drain any liquid in the packaging off.

You can certainly substitute the soy milk for your favorite plant-based milk, but recommend using a heavy milk versus something like flax milk.

Agar agar powder is the best thing to use for this recipe to make the egg white so we don't recommend substituting that.

It will depend on the size of the pan you're using to simmer the water in to determine how many poachers you can fit to cook in at a time. If you're using a very large pan, you can fit all 4 at once.

Lastly, while we're using plastic egg poachers in this video, you can certainly use stainless steel if you're trying to keep plastics out of your kitchen. The plastic egg poachers are easy to use since they bend so that's why we're using them here.

We like these poached eggs on avocado toast served with sautéed greens, onions, and fruit on the side. We sprinkle a bit of paprika on them before serving as well! How do you like to eat yours?

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