High Protein Poqui Poqui Recipe with Roasted Eggplant and Eggs
Poqui poqui is one of those humble, beautiful dishes that does not need to try hard to impress you. Originating from the Ilocos region in the northern Philippines, this roasted eggplant and egg scramble has been a staple morning meal for generations. The smoky, creamy eggplant paired with lightly scrambled eggs, fragrant garlic, shallots, and tomatoes creates a flavour combination that feels both comforting and deeply satisfying. Our version keeps everything that makes this dish special while quietly bumping up the protein and fibre to give you a breakfast that genuinely fuels your morning.
The biggest upgrade in this high protein poqui poqui recipe is the addition of egg whites alongside whole eggs. This simple swap boosts the protein content significantly without adding extra calories or fat. We use four egg whites combined with two whole eggs per serving, giving you the richness and colour of a traditional scramble while delivering close to 22 grams of protein per plate. The roasted eggplant is charred directly over an open flame or under a broiler until the skin is blistered and the flesh becomes incredibly soft and smoky. That char is non-negotiable. It is the soul of the dish, and it takes only about 12 minutes of hands-off cooking time. Once peeled, the eggplant gets gently mashed and folded into the pan rather than blended, so you keep a lovely, rustic texture throughout.
For the aromatics, we use shallots instead of a regular onion because they are sweeter and more traditional to Ilocos-style cooking. A generous amount of garlic goes in alongside ripe Roma tomatoes, which break down into a light, jammy base. Instead of heavy fish sauce, we use a smaller amount combined with a squeeze of calamansi or lime juice to brighten everything up without overloading on sodium. This keeps the dish deeply savoury and layered in flavour while staying mindful of your daily salt intake. A small drizzle of extra virgin olive oil replaces the traditional generous pour of cooking oil, cutting down on unnecessary saturated fat. The whole dish comes together in one pan in under 15 minutes once the eggplant is roasted, making it one of the most practical high protein breakfasts you can add to your weekly rotation.
This poqui poqui recipe with roasted eggplant and eggs fits beautifully into a gluten-free, dairy-free, and high protein lifestyle. Serve it straight from the pan with a scoop of brown rice or a couple of slices of whole grain toast for extra fibre. It also works wonderfully as a low carb breakfast on its own when you want something light but filling. Leftovers reheat easily the next morning, making this an ideal meal prep dish for busy weekdays. If you have never tried poqui poqui before, this is the perfect introduction. And if you grew up eating it, this version will feel like a familiar hug with a little extra nourishment baked in.
Ingredients
- 2 medium Asian eggplants (the long, narrow variety works best for a creamy texture)
- 4 large egg whites (from fresh eggs or a carton of liquid egg whites)
- 2 whole large eggs (free range for better nutrition)
- 3 cloves garlic (minced finely)
- 3 medium shallots (thinly sliced)
- 2 medium Roma tomatoes (diced, seeds removed for less liquid)
- 1 tbsp extra virgin olive oil
- 1.5 tsp fish sauce (use low sodium fish sauce if preferred)
- 1 tsp calamansi juice or fresh lime juice (adds brightness and balances the fish sauce)
- 0.3 tsp ground black pepper
- 2 tbsp fresh flat leaf parsley or spring onion greens (for garnish, optional but adds freshness)
Instructions
- 1
Roast the eggplants by placing them directly over a medium gas flame, turning with tongs every 3 to 4 minutes until the skin is charred all over and the flesh feels completely soft when pressed. This takes about 12 minutes total. Alternatively, place them on a baking tray under a high broiler for 10 to 14 minutes, turning halfway.
Do not rush the roasting. Fully cooked, deeply charred eggplant gives you that signature smoky, creamy flesh that makes poqui poqui so special.
- 2
Transfer the charred eggplants to a bowl and cover loosely with a plate or kitchen towel. Let them steam for 5 minutes. This makes peeling much easier. Once cool enough to handle, peel away and discard the blackened skin. Place the soft flesh on a chopping board and roughly chop or gently mash with a fork, leaving some texture. Set aside.
A little char on the flesh is fine and actually adds to the smoky flavour.
- 3
In a bowl, whisk together the egg whites and whole eggs until well combined. Season lightly with a pinch of black pepper. Set aside.
Whisking thoroughly incorporates air and gives you a fluffier scramble.
- 4
Heat the olive oil in a non-stick skillet over medium heat. Add the sliced shallots and cook for 2 to 3 minutes until softened and beginning to turn golden. Add the garlic and cook for another 60 seconds until fragrant.
- 5
Add the diced tomatoes to the pan. Cook for 3 to 4 minutes, stirring occasionally, until the tomatoes have softened and released most of their juices. The mixture should look jammy and reduced.
Letting the tomatoes cook down properly builds the flavour base that carries the whole dish.
- 6
Add the mashed roasted eggplant to the pan and stir everything together gently. Drizzle in the fish sauce and calamansi juice. Stir to combine and cook for 1 minute.
- 7
Pour the whisked eggs over the eggplant mixture. Use a spatula to gently fold and stir, cooking over medium low heat until the eggs are just set and softly scrambled. This takes about 2 to 3 minutes. Remove from heat immediately so the eggs stay tender and do not overcook.
Low and slow is the key for scrambled eggs. Pulling the pan off the heat a moment before they look fully done gives perfectly soft results.
- 8
Divide between two plates and scatter over fresh parsley or spring onion greens. Serve immediately with brown rice or whole grain toast if desired.
Nutrition per serving
218kcal
Calories
22g
Protein
14g
Carbs
9g
Fat
6g
Fibre
7g
Sugar
390mg
Sodium
Pro Tips
- ✓
Asian eggplants are strongly preferred over globe eggplants here. They are naturally sweeter and have a creamier texture when roasted, with very few seeds.
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Do not skip the resting and steaming step after roasting. It makes peeling effortless and helps the flesh develop a deeper smoky flavour.
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If you want even more protein, add a third egg white to the mix or stir in two tablespoons of plain non-fat Greek yoghurt at the end for a creamy, protein-rich finish.
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Keep the heat at medium low when adding the eggs. High heat leads to rubbery, dry scrambled eggs that overpower the delicate eggplant.
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A small amount of fish sauce goes a very long way here. Start with less, taste, and adjust at the end rather than adding too much at the start.
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For a completely plant-based protein boost, swap the eggs for silken tofu scrambled with a pinch of turmeric and black salt for an egg-like flavour.
Frequently Asked Questions
Variations
- •
Spicy Chilli Poqui Poqui
Add one finely sliced red birds eye chilli or half a teaspoon of chilli flakes to the pan along with the garlic. This gives the dish a lively heat that pairs beautifully with the smoky eggplant.
- •
Turmeric Golden Poqui Poqui
Stir a quarter teaspoon of ground turmeric into the egg mixture before adding it to the pan. Turmeric adds a gorgeous golden colour, anti-inflammatory benefits, and a subtle earthy warmth to the dish.
- •
Turkey Chorizo Poqui Poqui
Brown 80 grams of sliced chicken or turkey chorizo in the pan before adding the shallots. Remove and set aside, then follow the recipe as written, stirring the chorizo back in with the eggplant. This adds even more protein and a smoky, paprika-rich depth.
- •
Plant-Based Tofu Poqui Poqui
Replace the eggs and egg whites with 300 grams of firm tofu, crumbled and seasoned with a pinch of black salt and turmeric. Cook and fold it in exactly as you would the eggs for a fully vegan, still protein-rich version of this dish.
Substitutions
- •Fish sauce → Low sodium soy sauce or coconut aminos (Use the same quantity. Coconut aminos is slightly sweeter and lower in sodium, making it a great option for those watching salt intake.)
- •Shallots → Half a medium red onion (Red onion has a slightly sharper flavour but works well here. Dice it finely and cook it a little longer until it becomes soft and sweet.)
- •Calamansi juice → Fresh lime juice or lemon juice (Both work as a bright acidic counterpoint to the savoury fish sauce. Lime is closer in flavour to calamansi.)
- •Roma tomatoes → Cherry tomatoes, halved (Cherry tomatoes are naturally sweeter and require slightly less cooking time. Use about 12 to 14 halved cherry tomatoes in place of two Roma tomatoes.)
- •Asian eggplant → Small Italian eggplant (Italian eggplants are a reasonable substitute when Asian varieties are unavailable. They are slightly denser but roast well and have a mild flavour.)
🧊 Storage
Store any leftover poqui poqui in an airtight container in the refrigerator for up to 2 days. Reheat gently in a non-stick pan over low heat with a tiny splash of water to prevent sticking. Avoid microwaving on high as it can make the egg texture rubbery. This dish is not suitable for freezing as the egg texture changes significantly after freezing and thawing.
📅 Make Ahead
Roast, peel, and mash the eggplant up to 24 hours in advance. Store it covered in the fridge. The diced tomato and sliced shallot mixture can also be prepped the night before. When morning comes, the whole dish takes under 10 minutes to finish. Whisk the eggs fresh just before cooking for the best texture.
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