Poached Eggs & Greens  by Tori Blake (Nutritionist) | Mealz

Poached Eggs & Greens

2 Servings

5 min Prep, 5 min Cook


Contains Eggs


Eggs on toast would have to be one of my favourite breakfast dishes. It’s easy, quick and when done right, feels like a decadent cafe-style breakfast. This is my preferred way of eating eggs; nutritious, tasty and ready in less than 10 minutes! Best of all it gives you the chance to use all those delicious market ingredients while they are still vibrant and fresh.


  • Main ingredients:
  • Optional, for Seasoning:

Cooking Stages

    • Fill half a medium saucepan with water, cover, and bring to the boil.

    • While waiting for water to boil, in a small saucepan over medium heat gently sautee the garlic in the oil until fragrant.

    • Add the spinach and sautee for a couple of minutes until it has cooked down. Remove from heat and put aside.

    • Once water is boiling, reduce to a low heat and gently (but quickly!) lower four eggs (in their shells) into the water. Leave for no more than 10 seconds, and using a slotted spoon scoop the eggs out and pop to the side.

    • Add a dash of vinegar to the water, and using a wooden spoon, create a clockwise current in the water, so that it is whizzing around in a circular direction.

    • Quickly crack each egg one by one, and gently drop into the water. The clockwise movement of the water will ensure that the egg white doesn’t separate from the yolk.

    • Leave to cook over a low heat, uncovered, until the eggs are poached to your liking, approx. 5 minutes in my case.

    • While eggs are cooking, toast your bread, cut baby tomatoes in half and slice avocado.

    • Layer each piece of toast with 1/8 – 1/4 of an avocado, and squeeze over a little lemon juice and a pinch of dried chili. Spoon 1/4 of the spinach onto each piece, and top with 1/4 of the sliced tomatoes. Sprinkle with a little sea salt.

    • When the eggs are perfectly poached, remove with a slotted spoon, allowing any water to run off the egg before placing it on the toast.

Nutrition Facts

Serving Size 178 g

Amount Per Serving
Calories 140.5 cals7%
% Daily Value*
Kilojoules 589 kJ7%
Fat 5.1 g8%
Sodium 67.6 mg3%
Carbohydrate 18.4 g6%
Protein 7.8 g16%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.


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