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Microwave Poached Eggs

Perfectly poached eggs ready in just 10 minutes.

10 mins
5 ingredients
$3 / person
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Microwave Poached Eggs


Serves = 2

  • 1 tbsn extra virgin olive oil
  • 100g button mushrooms, sliced
  • 2 large handfuls baby spinach leaves
  • 4 eggs
  • 2 pieces whole grain bread, toasted

It’s this easy

  • Coat 2 microwave egg poachers and ramekin dishes (small bowls) with a small amount of olive oil using a paper towel or pastry brush.
  • Add the mushrooms to the ramekin dishes with a small amount of pepper (optional) and remaining olive oil. Cook uncovered on high in microwave for 2.5 minutes, add spinach and cook for a further 30 seconds. Cover and set aside
  • Crack the eggs into the greased egg poachers, pierce the yolk with a fork or toothpick. Cover with a wet piece of paper towel and microwave on low setting (30%) for 4 minutes or until the whites are set
  • Place eggs on a plate with toast, mushrooms and spinach


  • Add some avocado and a squeeze of lemon juice for extra flavour


Nutrition information (per serve):

  • Energy (1375kJ)
  • Protein (19.0g)
  • Total fat (21.3g)
  • Saturated fat (4.2g)
  • Carbohydrate (13.0g); Starch (12.0g), Sugars (1.0g), Added sugars (0g), Free sugars (0g)
  • Dietary fibre (3.8g)
  • Sodium (320mg)
  • Calcium (118mg)
  • Iron (3.3mg)


Contains: Gluten, Sesame, Soy, Wheat, Eggs, FODMAPs.
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What is healthy eating?

Eating healthy is making sure you enjoy a wide variety of foods from each of the five major food groups daily, in the amounts recommended. The five major food groups as recommended by the Australian Guide to Healthy Eating are:

  1. vegetables and legumes/bean
  2. fruit
  3. lean meats and poultry, fish, eggs, tofu, nuts and seeds, legumes/beans
  4. grain (cereal) foods, mostly wholegrain and/or high cereal fibre varieties
  5. milk, yoghurt, cheese and/or alternatives, mostly reduced fat.

Foods are grouped together because they provide similar amounts of key nutrients and eating a variety of foods from the list above helps to promote good health and reduce the risk of disease.

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