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Breakfast

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Easy Poached Eggs

Last Updated: March 3, 2021
This content is created following our Recipe Development Procedure, and reviewed by our RDNs. However, the content does not constitute a medical or nutritional consultation. Read our Medical Disclosure.
Lizzie Streit, MS, RDN, LD
Nutritionally reviewed by Lizzie Streit, MS, RDN, LD on January 8, 2021 — Recipe developed by Luna Regina

Delicate and fancy, poached eggs recipe are relatively easy to make.

Easy Poached Eggs

What Are Poached Eggs?

Poached eggs are eggs cracked directly into a pot of boiling water and cooked until the white is fully cooked. They look like soft-boiled eggs, but they are more tender, with a really runny yolk.

Easier said than done; poached eggs can be a little bit tricky to make if you’re unfamiliar with the technique. Don’t worry though, we’ve got you covered.

Are Eggs Healthy?

Often getting a bad rap for their cholesterol content, eggs are actually healthier than you might think.

Cholesterol in Eggs

For starters, there are many kinds of cholesterol, including HDL and LDL. LDL is considered “bad” cholesterol because it can harm your arteries when produced in a large amount.

Egg yolk does contain cholesterol, but it has nothing to do with HDL and LDL. Research has been conducted, but very few claim that egg cholesterol has a negative impact on the body’s cholesterol levels.

All we can say for sure right now is that eggs are a rich source of protein, vitamins, and minerals. As with other foods, eggs need to be consumed in moderation.

Egg Nutrition

eggs nutrition

1. Carbs in Eggs

As a large egg has less than 1g of carbs, it is considered to make up 0% of your RDI. Hence, it is used a lot in low-carb and keto diets.

2. Protein in Eggs

According to the USDA’s food database, there are approximately 12.4 grams of protein per 100 grams of egg.

The protein is distributed evenly throughout the eggs, but the whites have a little more protein (and less saturated fat). This is why some athletes or bodybuilders increase their protein intake by consuming lots of egg whites.

3. Calories in Eggs

One egg gives about 72 calories. The white yields minimal calories, with the majority being in the yolk.

If you’re on weight watch, egg whites should be your trusty source of protein.

4. Vitamins in Eggs

We often hear that eggs are among the rare sources of vitamin D, and this is true. The vitamin is only found in egg yolk, liver, some kinds of fish, and fortified foods.

Sufficient exposure to sunlight already provides our body with enough vitamin D. However, for those living in areas with less sunny days or often stay indoors, vitamin D deficiency poses a great problem.

If you are concerned about vitamin D deficiency, moderate consumption of egg yolks can help.One egg also contains about 180 µg of vitamin A, about 25% of what The US’s National Institute of Health suggests. The nutrient has been shown to boost our immune system and improve vision.

How to Make Poached Eggs

prepare vinegar water

Prepare vinegar water: Add about 1 tbsp of vinegar and 1 tbsp of white wine to a pot containing 4 cups of water.

step 2 boil water

Boil the water: Turn the heat to medium-high and bring it to a boil.

step 3 drop the eggs in

Drop the egg in: Crack one egg into a small bowl. Stir the water to form a vortex and gently place your egg in. Cook for about 2 minutes.

step 4 give the eggs a bath

Give the egg a bath: Prepare a bowl of lukewarm water. Scoop the egg out using a slotted spoon and place it into the bowl. Repeat to poach more eggs.

How to Poach Egg serve

Serve: When serving, scoop the egg out, pat dry, and place on whatever you want.

Poached Eggs Cooking Time

On medium heat, eggs should be cooked in 2 minutes to achieve a runny yolk that everyone loves. Poached eggs cook much quicker than boiled eggs because the whites are directly exposed to the hot water.

You can leave the eggs in there for an extra 1 minute to make the yolk’s consistency thicker.

What to Eat with Poached Eggs

Poached eggs can be considered a delicious topping to go with many dishes, such as:

1. Eggs Benedict

As the name suggests, eggs benedict uses a poached egg as the main ingredient besides English muffin, bacon, and Hollandaise. It’s umami and extremely creamy thanks to the Hollandaise sauce and the runny yolk.

But since eggs have a lot of saturated fats, it’s easy to make eggs benedict that’s packed with it. Not to brag, but our eggs benedict recipe is a healthier version.

2. Avocado Toast

Crunchy toast and creamy avocado, slightly tangy mayonnaise and salt; these are what makes avocado toast so popular. With a poached egg on top that bursts when you slice into it, it is simply irresistible.

You can make a delicious avocado toast in no time with straightforward ingredients. Spend another 5 minutes to make a poached egg, and the dish is taken to another level.

What to Eat with Poached Eggs

3. Sandwich

Or, pair the poached egg with any other kind of savory sandwich. BLT, English muffins with ham, or a vegetarian sandwich of arugula, avocado, and seasoning, your call.

4. Salmon

Baked, butter-seared, or honey-glazed, a slice of savory salmon tastes better when topped with a poached egg. The runny yolk’s richness mellows the salmon’s salty, umami taste, creating a balanced dish.

Not just regular salmon, lox (brined salmon) also benefits from the creaminess of poached eggs. Sandwich them between two slices of toast, a handful of your favorite vegetables, and mayonnaise, and breakfast is served.

5. Asparagus

Have you ever tried baked asparagus and mushrooms? The crunch of asparagus would not be complete without several slices of tender, chewy mushrooms.

To make this dish even better, place a poached egg on top. As you slice it open, the runny yolk comes flooding out, dousing every piece of veg with its creaminess.

When you finish, soak up all of that goodness on the plate with a slice of soft bread. It makes for a very satisfying experience.

How Long Do Poached Eggs Last in the Fridge?

Poached eggs last for up to 2 days in the fridge when stored in an air-tight container.

Since poached eggs are vulnerable to bacteria, you need to make sure that the container is clean.

Plus, make sure to cool the eggs before refrigerating them. If you don’t,  when you place hot food into the fridge less desirable things happen:

  • Covered: the massive difference in temperature between the food and the fridge creates condensation. With water appearing inside the container, the bacteria are more likely to spoil your food.
  • Uncovered: the heat from your food warms up other food. This may reactivate the bacteria already inside those foods and, ultimately, spoil them.

So after poaching, put them in a clean container and leave them to cool down to room temperature first. Then close the lid and refrigerate.

Can You Freeze Cooked Eggs?

Can You Freeze Cooked Eggs

Freezing eggs, raw or cooked, is not as simple as freezing meat. Fortunately, Healthline has put together a clear article on this matter.

Here are a few key points:

  • You should never freeze raw eggs in their shells. The water retained in eggs will expand in volume when frozen, cracking the shell and contaminating its contents.
  • Cooked egg whites become rubbery when thawed out.
  • To store raw eggs, keep them in an air-tight container.
  • Dishes using eggs (casseroles, quiche, etc.) also freeze well.

With that said, cooked eggs are best eaten immediately or stored in the refrigerator. Poached eggs, in a similar manner, should not be stored in the freezer.

Healthy poached eggs Recipe

How to Make Poached Eggs

Avatar for Luna ReginaLuna Regina
Poached eggs are delicate but straightforward to make once you know how. Follow our instructions, and you’ll have a versatile and delicious addition to any dish.
Print Pin Review
Prep Time 0 mins
Cook Time 5 mins
Total Time 5 mins
Course Breakfast
Cuisine American
Servings 4 servings
Calories 72 kcal

Ingredients
  

  • 4 cups water
  • 1 tbsp vinegar
  • 1 tbsp white wine
  • 4 large eggs

This post may contain links to Amazon or other partners; Purchases made via these links may benefit us at no additional cost to you. Read our Affiliate Disclosure.

Instructions
 

  • Add about 1 tbsp of vinegar and 1 tbsp of white wine to a pot containing 4 cups of water. Vinegar helps the whites to coagulate quickly, resulting in a beautifully shaped poached egg.
    prepare vinegar water
  • Turn the heat to medium-high and bring it to a boil.
    step 2 boil water
  • Crack one egg into a small bowl. Stir the water to form a vortex and gently place your egg in. Cook for about 2 minutes.
    step 3 drop the eggs in
  • Prepare a bowl of warm water. Scoop the egg out using a slotted spoon and transfer it into the bowl. Repeat to poach more eggs.
    step 4 give the eggs a bath
  • When serving, scoop the egg out, pat dry, and place on whatever you want.
    How to Poach Egg serve

Nutrition

Nutrition Facts
How to Make Poached Eggs
Amount Per Serving (1 serving)
Calories 72 Calories from Fat 43
% Daily Value*
Fat 4.8g7%
Saturated Fat 1.6g10%
Cholesterol 186mg62%
Sodium 71mg3%
Potassium 69mg2%
Carbohydrates 1g0%
Sugar 1g1%
Protein 6g12%
Vitamin A 80IU2%
Calcium 28mg3%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.
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Homemade poached eggs

Filed Under: Breakfast

Luna Regina
About the author

Luna Regina

I'm Luna Regina. Welcome to Healthy Kitchen 101 where true wellness starts with eating right. I hope you will enjoy the healthy recipes, cooking tips, and reviews on our website. Have a great time!

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Lizzie Streit, MS, RDN, LD
Nutritionally reviewed by Lizzie Streit, MS, RDN, LD on January 8, 2021 — Recipe developed by Luna Regina
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