Do you miss fried eggs with runny yolks? Now you can eat your heart out without the cholesterol or the animal cruelty with this Vegan Fried Egg with a Runny Vegan Egg Yolk.
A common question I often hear is “what's wrong with eggs?”
Did you know that one jumbo egg yolk contains around 240 milligrams of cholesterol and 6 grams of fat? Dietary cholesterol contributes to fatty buildups in the arteries. Fatty buildup raises the risk of heart attacks, strokes, low back pain, brain disease, and even erectile dysfunction.
Also, humans have no biological need to consume cholesterol. We make more than enough in our bodies, and every 1 percent increase in the amount of cholesterol in your blood, there is a 2 percent increase in your risk of having a heart attack.
In 2008, the Harvard Physician's Health Study, which followed about 20,000 physicians for 20 years, found that those eating just a single egg a day or more had significantly higher total mortality risk. Meaning consuming only one egg a day was associated with living a shorter life.
How about egg whites? Egg whites are a low-calorie, fat-free food, and they contain the bulk of the egg's protein. The problem with egg whites is the same problem with eggs. The production of eggs is inhumane. Chickens are bred to lay lots of eggs at an abnormal rate and spend most of their short lives in total confinement. This includes eggs whose labels say “free-range,” “organic” and “cage-free” eggs. To be honest, there is no such thing as an ethical egg unless you raise your own chickens.
Another concern is that because eggshells are fragile and porous, and conditions on egg farms are crowded and unhealthy, eggs are the perfect host for salmonella – the leading cause of food poisoning in the United States.
So, with all this said, you don't have to miss eggs because there so many vegan options like this vegan egg yolk plopped inside of pan-seared delicate slices of tofu that mimic egg whites.
I experimented with many versions of this vegan egg yolk, but when it finally came together, I was hooked. This recipe was created at the end of February, and I have made it four times since then. Lets just say it is becoming an addiction.
There are lots of ways to enjoy this vegan egg yolk. Often, I will make a simple vegan fried egg sandwich on toast or vegan eggs Benedict. You can also use this vegan egg yolk as a simple morning dipping sauce with vegan buttered toast.
If you really want to be fancy, sprinkle it with some Kala Namak which is a Himalayan black salt that has a sulphuric egg flavor.
If you enjoy vegan egg alternative recipes like this, I highly recommend my Pasta Frittata with Corn and Mushrooms and my Tofu Scramble with Poblano Home Fries and Spicy Bloody Mary Sauce.
You can find my new favorite egg replacer here.
Thanks for joining me today and I hope you enjoy today's vegan fried egg with a runny vegan egg yolk.
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This recipe was inspired by recipes by Doug McNish & It Doesn't Taste Like Chicken.
Vegan Fried Egg with A Runny Vegan Egg Yolk
- 1 block of firm or extra-firm tofu, drained and wrapped in a dish towel to absorb excess water
- 1 tablespoon of vegan butter
- salt and ground black pepper to taste.
- 1 cup of water
- 4 teaspoons of cornstarch
- 2 tablespoons of unflavored soy or almond milk
- 1 tablespoon of nutritional yeast
- ¼ teaspoon of turmeric
- ¼ teaspoon of salt
- Fresh ground black pepper
- ¼ teaspoon of Kala Namak Himalayan Black Salt (optional)
- Whisk all the ingredients together over medium high heat. Continue to whisk while it cooks for about 3 to 5 minutes or until the vegan yolk sauce thickens.
- Taste for seasonings.
- Transfer the tofu to a work surface, turn the block on its side and slice lengthwise to create 4 even slabs. Cut each slab into a round using a 3-inch ring mold or cookie cutter. Save the remnants for another recipe.
- Heat the vegan butter in a non-stick skillet over medium heat. When the skillet is hot, add the tofu slices and pan-sear until golden brown on both sides. Transfer to a serving place and cut a small circle in the middle with a shot glass or knife. Pour in the vegan yolk sauce into the hole. Season with salt and pepper and serve.
I can’t wait to try this! One thing I’ve missed in 15 years as a vegan, a poached egg!
Yum…thank you!
Wow! Can’t wait to try this! How creative and it looks yummy, vegan bennies for brunch this Sunday!
Tried. Phenomenal. The cornstarch give you a gelatinous viscosity to the yolk that is perfect.
Thanks Lee for the feedback and kind words. Have a wonderful day!
I did it! Looks and tastes great! Easy too.
Yeah!! So glad you liked it Robin.
Astonishingly delicious! I have made this a few times now and love it. Easy to make, too. Having used both salts, I prefer to use just the Kala Namak for the egginess. However it can get pretty salty, so just the 1/4 teaspoon works best. It’s super to dip my toast into, just like the old egg days! I cut my tofu into a rough oval, saving the scraps for a scramble.
By my calculations, this entire recipe, for about the equivalent of 8 yolks, has only 68 calories, almost no fat, and only 9 no-fiber carbs — 2 from the yeast, 7 from the cornstarch. 3 fiber carbs from the yeast.
THANK YOU for this super-tasty, healthy recipe.
Thank you so much for the positive feedback Maureen and those calculations. I love it so much! and thanks for being part of our healthy community. Nancy
I absolutely love it!!! Simple to make, 👍🏼 Will not be disappointed.
I make it all the time and I love it. Thanks for the feedback and for stopping by Annette. Happy Holidays!
Is there a substitute for the cornstarch? I don’t have any on hand and so want to try this recipe…..like tonight lol
Hi Miesha – you could replace the cornstarch with flour – hope that helps and hope you enjoy it!
I made this for my kids after I took them home from soccer practice, I paired it with the vegan steak recipe from last moth and it was great!! Afterward me and my also vegan husband took them out for vegan ice cream and avocado pudding after and they loved it! Super simple to make, and to die for. They taste just like back in the old days when chickens still roamed the land and when cows were still around. I plan on trying out the spinach pancakes tomorrow morning, I hope it comes out good!! Thanks for contributing to the vegan community #Donteatfriends #fisharefriendsnotfood #vegan #Ilovebeingvegan #soccermom #marriedlife #Ilovemykids
Hi Linda – Thanks for the feedback – so happy your family enjoyed the recipe and I appreciate you taking the time to comment. Hope you enjoy the spinach pancakes.
Nancy
Does the yolk stay runny even when cooled? Thinking of egg dip and toast soldiers for my kiddo at school…
Hi Kelly – I think it would get too gummy when cooled and sitting in a lunch box, but it is such a good idea. You could also dip tofu sticks. Thanks for stopping by and for being part of our healthy community!
Wow. I’m not a good cook and I surprised myself at how good the vegan egg yolk turned out.
And I didn’t have the Kala Namak (which I’ve had before and know how good it is) and it still came out amazing.
Thanks so much!!!
Bob
Hi Bob – So happy you enjoyed it – I love that recipe because I used to love runny eggs so much and somehow it works. Thanks for taking the time to comment. We appreciate it. Happy holidays!