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Low Calorie Egg Breakfast: Poached Egg over Sautéed Greens Recipe

Name: Low Calorie Egg Breakfast: Poached Egg over Sautéed Greens Recipe
Total time: 15 min
Yield: 150 g
Ingredients: large eggs 2 pieces; baby spinach 2 cups; kale 1 cup; olive oil 1 tbsp; salt 0.25 tsp; black pepper 0.25 tsp; vinegar 1 tsp

A poached egg sitting on a pile of sautéed greens. It's the kind of low calorie breakfast that makes you feel virtuous without feeling deprived.

Cook 15 min Difficulty EASY 125 kcal

#vegetarian #mediterranean #low carb

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Ingredients

Main ingredients

large eggs 2 pieces
baby spinach 2 cups
kale 1 cup

Seasonings/Sauce

olive oil 1 tbsp
salt 0.25 tsp
black pepper 0.25 tsp
vinegar 1 tsp

Nutrition summary

Carbohydrates 8 g 26%

Protein 10 g 32%

Fat 5 g 36%

Serving size 150g

Cooking steps

1

Fill a medium saucepan with water and bring it to a gentle simmer over medium heat, avoiding a rolling boil.
2

Add vinegar to the simmering water for better egg white cohesion.
3

Crack each egg into a small bowl, then gently slide them into the simmering water.
4

Poach the eggs for 3–4 minutes, adjusting heat so water remains at a gentle simmer; yolks should stay runny.
5

While eggs poach, heat olive oil in a skillet over medium and sauté spinach and kale for 2–3 minutes until wilted but still vibrant.
6

Season greens with salt and black pepper, then divide them onto serving plates.
7

Retrieve poached eggs using a slotted spoon, letting excess water drain away.
8

Place one poached egg atop each pile of greens, sprinkle with a touch more pepper to finish, and serve immediately.

Personalized Q&A

Q. What's the key ingredient in this recipe?

The central ingredients are large eggs and a mix of baby spinach and kale. The eggs provide richness and protein, while the greens form the bulk of the dish and offer a vibrant, nutritious base. Together, they define both flavor and texture.

Q. How do I achieve a perfectly poached egg?

Keep the water at a gentle simmer—too hot and the egg whites will break apart, too cool and the eggs won't cook efficiently. Adding vinegar helps firm up the whites without altering flavor. Be careful when sliding eggs in, and poach for 3–4 minutes for runny yolks.

Q. How can I prevent soggy or undercooked greens?

Heat olive oil just until shimmering, then sauté the spinach and kale for only 2–3 minutes over medium heat. This keeps the greens wilted but not mushy, preserving texture and preventing excess moisture.

Q. How many calories are in each serving, and what's the macronutrient ratio?

Each 150g serving has about 125 kcal. The macronutrient breakdown is: carbs 8g (26%), protein 10g (32%), and fat 5g (36%), making this a light yet balanced breakfast.

Low Calorie Egg Breakfast: Poached Egg over Sautéed Greens Recipe

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