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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 Time15 mins
Total Time15 mins
Course: Breakfast
Cuisine: Universal
Keyword: Diabetic-Friendly, Low-Carb, Quick and Easy, Vegetarian
Servings: 4 people
Calories: 154kcal
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.


Serving: 1toast | Calories: 154kcal | Carbohydrates: 15g | Protein: 10g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 186mg | Sodium: 260mg | Fiber: 2g | Sugar: 3g |
SmartPoints (Freestyle): 2
SmartPoints (Freestyle): 2