Protein Egg & Tomato on Toast

5 from 1 vote

Start your day with scrumptious poached eggs!

Looking for a delicious way to serve poached eggs? Try them on toasted bread with lettuce and tomato for an easy breakfast or brunch. The creamy runny egg yolks pair perfectly with crisp lettuce and juicy tomato slices. Combining protein-rich eggs with complex carbohydrates in whole grain bread, and antioxidant filled tomato make this a healthy breakfast that feels like an indulgence. Enjoy!

For tips on poaching eggs and more, take a look at “Cooking 101: Learn to Poach Anything.

5 from 1 vote

Protein Egg & Tomato on Toast

Start your day with this breakfast toast that is loaded with yummy and healthy ingredients including poached eggs and tomatoes.
Cook Time 15 minutes
Total Time 15 minutes
Yield 4 people
Serving Size 1 toast
Course Breakfast
Cuisine Universal
Author SkinnyMs.


  • 4 eggs large
  • 1 teaspoon lemon juice or vinegar
  • 2 roma tomatoes sliced
  • 4 iceberg leaves or romaine heart lettuce leaves
  • 4 slices whole-grain toast or whole-wheat toast
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper


  • Add 2-inches of water in a pan with the lemon juice or vinegar and half of the salt and bring to a simmer (just under a boil) over high heat.
  • Crack an egg into a small bowl or mug and then slide the egg into the water. Repeat with all of the eggs. If water becomes to hot, reduce the temperature to keep at a simmer.
  • Cook for about 3 to 4 minutes until the whites are firm but the yolks are still liquified. Remove eggs with a slotted spoon and place on a plate.
  • Add one poached egg, lettuce, and tomato to each toast slice. Season with salt and pepper.

Nutrition Information

Serving: 1toast | Calories: 154kcal | Carbohydrates: 15g | Protein: 10g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 186mg | Sodium: 260mg | Fiber: 2g | Sugar: 3g |
SmartPoints (Freestyle): 2
Keywords Diabetic-Friendly, Low-Carb, Quick and Easy, Vegetarian

Have you made this recipe?
Tag @skinnyms on Instagram or hashtag it #skinnyms

Check out our Facebook page and follow us on Pinterest for tasty recipes, clean eating tips, and healthy lifestyle resources.

This post may include affiliate links.


The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

More by Skinny


    1. Susanne, By adding just a touch of acidic lemon juice or vinegar, it helps to prevent feathering of the eggs. You’ll find that it’s a great tip when poaching, especially.

Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe Rating