Helping families eat healthier for less

Helping families eat healthier for less

Monday, February 22, 2016

Veggie-Packed Poached Eggs Great for Breakfast

Veggie-Packed Poached Eggs with Toast

As a nation, we don’t eat enough veggies. It’s not hard to eat a salad or have cooked veggies with dinner, but getting veggies in for breakfast can be a challenge. Sure there are omelets, but I wanted something quick and easy.

The theme for Recipe Redux this month is to “break out of the breakfast boredom.” For me, I just purchased a microwave egg poacher., based on a strong recommendation from one of my best friends.

Microwave Egg Poacher

I opened my fridge and grabbed raw spinach, a red bell pepper, mushroom, green onion, sharp cheddar cheese, and then to spice it up a bit, some turkey pepperoni slices. I also added some dried dill weed as I love the combination of eggs and dill.
Place eggs on bottom and top with assorted veggies

Assemble any veggies you have on hand

It all goes together very fast and cooks in the microwave for only a minute or two.

Veggie-Packed Poached Eggs


2 large eggs
6 slices turkey pepperoni, finely diced
1/2 green onion, trimmed & finely diced
1 mushroom, finely diced
1 tablespoon finely diced red bell pepper
1 tablespoon finely diced raw spinach
1/4 teaspoon dried dill weed
1 tablespoon shredded reduced-fat sharp cheddar cheese


Crack eggs into each cop of the microwavable egg poacher; pierce yolks with fork.
Divide remaining ingredients equally among two cups, on top of raw eggs.
Microwave, covered, for 1 to 2 minutes, depending on how runny you want your eggs and the wattage of your microwave. Let rest for 30 seconds.

Makes 1 serving.

Nutrition Information per Serving:
201 calories, 12 g total fat, 5 g saturated fat, 387 mg cholesterol, 0 g dietary fiber, 19 g protein, and 415 mg sodium. One serving of this low cost recipe provides an excellent source of riboflavin, vitamin D and calcium and a good source of vitamins A and C.

Cost per Serving: $0.83
Pricing Note: all ingredients were at “regular” prices.

Poached eggs right out of the microwave in 1 - 2 minutes