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Healthy Poached Egg Recipe


How do you poach an egg without making a huge mess and losing most of the whites? Age-old question, right?  You can try a couple of different methods. One option is to buy special pans with little cups for the eggs. (Just Google “egg poacher,” and you’ll get returned a bunch of different gadgets.) But those cost money. Another poaching method is to wrap the egg in saran wrap. Or add a few teaspoons of vinegar to the boiling water, which helps the egg white stay together.

In any case, a poached egg makes a great brunch item when you have a bunch of other tasty goodies to blend with the runny yolks. (If you’re pregnant or someone with lower immune function, you’ll want to fully cook your eggs.)

Here’s a healthy poached egg recipe that’s perfect for breakfast.

Poached Eggs over Polenta with Olive-Herb Pesto

For the pesto:


  • 2 tbsp extra virgin olive oil
  • 1/2 cup green olives, chopped
  • 1 cup fresh basil, chopped
  • 1/2 cup fresh oregano, chopped
  • 1/2 cup fresh thyme, chopped
  • freshly ground black pepper and salt, to taste

1. Mix olives and fresh herbs in a medium-sized bowl.

2. Stir in olive oil and season with black pepper and salt. Mix thoroughly and set aside. (You can just throw everything in the food processor and pulse until thoroughly chopped.)

For the polenta:

  • 1 cup polenta
  • 4 cups water
  • 1/4 cup freshly grated Parmesan cheese
  • 1/4 tsp sea salt
  • freshly ground black pepper, to taste

1. Bring water to boil in a large pot. Slowly pour in polenta, then lower the temperature to simmer for about 20 to 25 minutes, until the polenta has absorbed the water.

2. Remove from heat and stir in shredded cheese and salt. Season with black pepper. Cover and set aside.

For the poached eggs:

1. Crack eggs into a small bowl (with cooking spray-coated saran wrap, if you’re going with this method of egg poaching), set aside.

2. Heat another medium-sized pot with water (optional: add a teaspoon of vinegar to water). When water is at a boil, stir the water with a spoon counter-clockwise to create a whirlpool. Slip the eggs into the water bath, and continue stirring to help eggs form into solid shapes.

3. Cook for 4 to 6 minutes for a slightly runny center.

To assemble the dish:

1. Ladle the polenta into 4 bowls and add an egg to each bowl.

2. Garnish with the olive-herb pesto and serve with a little dash of olive oil, a pinch of sea salt and freshly ground black pepper to taste.

Nutritional Information: Serves 4

  • Calories: 350
  • Total Fat: 16.3 g
  • Saturated Fat: 4 g
  • Cholesterol: 169 mg
  • Sodium 460 mg
  • Carbs: 41.9 g
  • Fiber: 7.7 g
  • Sugar: 1.3 g
  • Protein: 12.7 g
  • Vitamin A: 30%
  • Vitamin C: 15%
  • Calcium: 38%
  • Iron: 73%

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