Protein Egg & Tomato on Toast

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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.

Protein Egg & Tomato Toast

Protein Egg & Tomato Toast

Yields: 4 servings | Serving Size: 1 slice toast and toppings | Calories: 154 | Total Fat: 6 g | Saturated Fat: 2 g | Trans Fat: 0 g | Cholesterol: 186 mg | Sodium: 260 mg | Carbohydrates: 15 g | Dietary Fiber: 2 g | Sugars: 3 g | Protein: 10 g | SmartPoints (Freestyle): 2


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


  1. 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.
  2. 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.
  3. Cook for about 3 to 4 minutes until the whites are firm but the yolks are still liquify. Remove eggs with a slotted spoon and place on a plate.
  4. Add one poached egg, lettuce, and tomato to each toast slice. Season with salt and pepper.

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12 Comments on "Protein Egg & Tomato on Toast"

  1. Sharon  February 10, 2015

    This is so good. I make it at least 3 times a week.

  2. Trish  December 27, 2015

    I made this for breakfast and it was very delicious and filling.

  3. susanne  April 19, 2016

    Why the vinegar??

    • Gale Compton  April 23, 2016

      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.

  4. Lori  February 27, 2017

    Why is this egg recipe 8 points…theres an egg and 1 pc toast…lettuce and tomato…thats 4 points isnt it?

    • Gale Compton  February 27, 2017

      Lori, Please check the recipe for updated data.

  5. Rachel  March 9, 2017

    Can you do this with a hard boiled egg?

  6. Deena  May 21, 2017

    This looks amazing! My family and I enjoy healthy eating. Thank you.

    • Nichole Furlong  May 22, 2017

      You’re very welcome, Deena!

  7. Kim  October 14, 2019

    The only points I see is 2 for the slice of toast. The rest is 0. Am I missing som ething?

    • Nichole Furlong  October 15, 2019

      Thanks for catching that, Kim! You’re correct, this recipe is only 2 points.


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