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.“
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.
Yield 4 people
Serving Size 1 toast
Ingredients
- 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
Instructions
- 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
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This is so good. I make it at least 3 times a week.
I made this for breakfast and it was very delicious and filling.
Why the vinegar??
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.
Why is this egg recipe 8 points…theres an egg and 1 pc toast…lettuce and tomato…thats 4 points isnt it?
Lori, Please check the recipe for updated data.
Can you do this with a hard boiled egg?
Rachel, Sure can! 🙂
This looks amazing! My family and I enjoy healthy eating. Thank you.
You’re very welcome, Deena!
The only points I see is 2 for the slice of toast. The rest is 0. Am I missing som ething?
Thanks for catching that, Kim! You’re correct, this recipe is only 2 points.