Poached eggs are a timeless breakfast favorite that combine simplicity, elegance, and nutrition. When served over crispy golden toast, they create the perfect harmony of creamy yolk and crunchy bread. This recipe is easy to master with the right technique and can be enjoyed as a wholesome start to your day. Whether you are preparing a quick breakfast, a light brunch, or even a post-workout meal, poached eggs on toast never fail to satisfy. Below you will find everything you need to prepare this delightful dish with extra tips, notes, and health benefits to make it even better.
Ingredients
- 2 large fresh eggs
- 2 slices of whole grain or sourdough bread
- 1 tablespoon vinegar (optional, for poaching)
- Salt to taste
- Freshly ground black pepper to taste
- 1 teaspoon butter or olive oil (for toasting bread)
- Fresh herbs like parsley, chives, or dill for garnish (optional)
Instructions
- Fill a saucepan with about 3 inches of water and bring it to a gentle simmer. Add vinegar if using, as it helps the egg whites hold together. Crack each egg into a small bowl for easier transfer.
- Create a gentle whirlpool in the simmering water with a spoon, then carefully slide one egg into the center. Poach for 3–4 minutes for a soft, runny yolk or 5 minutes for a firmer yolk. Remove with a slotted spoon and drain on paper towel. Repeat with the second egg.
- While eggs are poaching, toast the bread slices in a pan with butter or olive oil until golden and crispy. Place the toast on a plate, top with poached eggs, season with salt and pepper, and garnish with fresh herbs if desired. Serve immediately.
Servings
2 servings
Nutritional Info (per serving, approx.)
- Calories: 220
- Protein: 12 g
- Carbohydrates: 20 g
- Fat: 9 g
- Fiber: 3 g
- Cholesterol: 185 mg
- Sodium: 280 mg
Notes
Use the freshest eggs possible because fresh eggs hold their shape better while poaching. Vinegar is optional but helps prevent egg whites from spreading in the water. Toasting the bread in butter or olive oil enhances the flavor and adds a golden crispness.
Tips
Crack the eggs into a small cup before sliding them into the water for more control. Keep the water at a gentle simmer, not a rolling boil, to avoid breaking the eggs apart. For a twist, spread mashed avocado or cream cheese on the toast before topping with eggs. Adding a sprinkle of chili flakes or paprika can boost the flavor.
Health Benefits
Poached eggs are cooked without added oil, making them a low-calorie, heart-healthy choice. Eggs provide high-quality protein that supports muscle repair and energy. They are rich in vitamins A, D, and B12, as well as minerals like iron and selenium. Whole grain toast adds fiber, which supports digestion and keeps you full longer. This meal provides a balanced mix of protein, healthy fats, and complex carbohydrates, making it ideal for breakfast or light lunch.
Q & A
Q: Can I poach eggs ahead of time?
A: Yes, you can poach eggs and store them in cold water in the refrigerator for up to 24 hours. Reheat them in hot water for 30 seconds before serving.
Q: Why do my poached eggs spread out in the water?
A: This usually happens with older eggs. Use fresh eggs and keep the water at a gentle simmer, not boiling.
Q: Can I make this recipe gluten-free?
A: Absolutely, just use gluten-free bread instead of regular toast.
Q: How do I make my eggs less runny?
A: Poach the eggs for an extra minute or two until the yolk reaches your preferred consistency.
Q: What can I serve alongside poached eggs on toast?
A: You can add sautéed spinach, roasted tomatoes, smoked salmon, or avocado for extra flavor and nutrition.