Is making time for a high-protein, healthy breakfast hard? It was for me until I learned how to poach a egg in the microwave. We’re talking a healthy low-carb or keto-friendly breakfast in one minute. Yes, you read that right: one minute.
Tips to Make The Perect Microwave Poached Egg
I’ve been making this recipe at least once a week for over 8 years now, so I’ve picked up a few tips and pointers along the way. If you’ve unsuccessfully tried using your microwave to poach an egg before, these tips should help.
Be gentle. Jostling the egg leads to wispy whites.
One at a time. Adding more eggs won’t work.
Don’t forget to poke. Egg yolks can get superheated in the microwave. Poking a small hole in the yolk keeps it from exploding.
Microwave Poached Egg Recipe
Microwave Poached Egg
Enjoy a hot breakfast even when you’re in a hurry with this quick and easy method to make poached eggs in the microwave!
Eggs Benedict is one of my favorite breakfasts ever. I used to only get it on Mother’s Day because it can be such a hassle. Now, though, I keep a jar of mock hollandaise sauce in the fridge and do a microwave poached egg on top of fresh spinach whenever I want.
Pro Tip
You can make a mock hollandaise sauce by blending 1/2 cup mayonnaise, 1/2 teaspoon Dijon mustard, and the juice from one large lemon—about 4 tablespoons. Then stir in 2 tablespoons of melted unsalted butter and season to taste with salt and pepper. Store in the fridge for up to 10 days.
Here are some more ways to enjoy your microwave poached egg:
Spread homemade cottage cheese on a piece of low-carb toast and add a poached egg
Top a green salad to turn it into a meal.
Make a breakfast sandwich with a poached egg and a homemade breakfast sausage patty.
Top a burger with a poached egg—so good!
Slide it into a bowl of ramen, then add some minced green onions and a pinch of black sesame seeds.
Nestle it in a bowl of rice and drizzle on some brown gravy for a Hawaiian treat called “Loco Moco.” (Don’t know why I couldn’t remember the name of that, but thanks everyone in the comments for the help!) As we used to say on the island, “Broke da mouth!”
Have you tried making a poached egg in your microwave yet? I’d love to hear your serving ideas in the comments!
Katie Berry's cleaning advice has been featured by MarthaStewart.com, HGTV Magazine, and RealSimple and more. She is a Cleaning Editorial Review Board member at The Spruce, and the author of "30 Days to a Clean and Organized House". She founded HousewifeHowTos.com in 2011 and has helped millions of people by sharing her practical and effective cleaning methods.
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Great idea! I use a bowl and plate cover to microwave an egg for 55 seconds. That gives me a perfect diameter egg for my favorite breakfast sandwich. Tastes way better than McD’s!
Oh, and that Hawaiian treat – it’s “Loco Moco.” =)
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Loco Moco is diet friendly if you don’t eat anything else for 2 days. ????
I never tried poached eggs and was watching a cooking show and thought I wonder if you can make it in a microwave first one came out yolk was to my desire overcooked second one just right . I put it on a chicken fried chicken steak with country white gravy omg my taste buds totally satisfied ?thanks for the tip.
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Poached egg on chicken fried steak with gravy? That’s some good eating right there!
My mother used to make a recipe for us that still brings delicious memories. Golden Rod Eggs. She used a white sauce made with butter and toasted flour for a roux. But works as well with milk gravy and serve it over toast then either poached eggs or boiled eggs pushed through a potato ricer served over the white sauce or gravy over the toast. A real tummy warmer.
You just brought back a delicious memory for me, too! We’d make that and add a pinch of dry ground mustard to the roux, sprinkle on paprika, and call them Poor Benedict’s Eggs.
I found semi cooked whites with half the yolk completely cooked. I mean it’s similar to a poached egg, but definitely no substitute. I would do less time to get the yolk right, but then the whites would be inedible. 🙁 I guess I will try buying one of those little devices designed for this.
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Actually, the Hawaiian dish with rice and gravy is called a Loco moco ???? thanks, this is exactly what I was looking for.
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Perfect!
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Try Julia Child’s recipe for hollandaise! With a mixer, not a whisk.
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Happy Thanksgiving holiday Katie Berry to you and yours. I had seen this same recipe, however it also called for a (splash) of vinegar. Also, I guess my microwave is more powerful than others. The reason I say that is because at 1 min. The yoke is closer to hardboiled than poached. I go 45 sec. And bump it up by 10 sec. Till it’s just right. Thanks for putting this recipe on you re site.
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Mine turned out perfect! Thank you!
I used a white ceramic straight sided ramekin that was plenty big for one egg.
I added vinegar and turmeric powder for flavor in the water and covered with a small saucer.
I minute and 15 seconds was just right!
My mom and I both raved about the eggs!
I spread red pepper pesto, mayo and Italian herbs paste from a tube, ontop of toasted sourdough , with a fresh tomato slice and salt and pepper.
Only thing about nuking the eggs, is you can only cook one at a time, as opposed to several in a pot of hot water.
Also good with garlic herb chèvre cheese on a baguette, with tomato and pesto .
Yum!!
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I love your flavoring ideas!
Omg i did exactly what you said came out perfect thank you so much im diabetic n thid is quick n healthy option for me appreciate the help im so happy
I agree that Knorr hollandaise packets are awesome!
I’ve been micing scrambled eggs for years they are the best. Your micing poached eggs is terffic followed it to the letter except cut back 15 sec my mic is a high wattage. Thanks for a recipe addition.
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This technique worked great! Thanks! Yum
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Maybe everyone is getting different results because not everyone is using the same size egg. What size do you use?
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I know this is an old post, but I just found it today (10/28/2018)! I have a big mug from QVC (Temptations) that actually HAS a matching lid/saucer (designer calls them “Lid Its”) which would be great for this. I love poached eggs and will be trying this tomorrow for breakfast…if not tonight for supper!
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Just found your post. I use a 4.5 inch ramekin filled about half way with water and 1/2 tsp. vinegar and a saucer on top. I cook for about 57-58 secs. The cook time depends a lot on the microwave being used. 55 secs. and the whites aren’t cooked, 60 secs. and the yolks are cooked thru. I haven’t tried making hollandaise sauce just because it looks like a lot of trouble and I’ve never had it so I don’t know if I would like it.
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Made the egg in a Sistema hot cereal bowl and punctured the yolk. 2 in a row, hard-cooked. No issues.
A loco moco is rice, topped with a hamburger patty, one or two eggs as you like em, and brown gravy. Patty required. Egg can be poached, fried, or even scrambled. Zippy’s is good, so is Rocky’s Cafe
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Works even better if you put a bit of vinegar (or lemon juice) into the water, helps hold the white together
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I love poached eggs. Especially with gravy, but try them on a plate of cheese enchiladas! Yolk and cheese just tastes fantastic!
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Having never in my life successfully poached an egg on the stovetop (despite my best efforts) this method is my new go-to. I wanted an egg for ramen but didnt want to wait for hard boiling. My microwave needed a minute and 40 seconds (might be due to the very hefty mug and plate sets we have) but the yolk was runny/jammy and the whites were cooked through, just as I wanted! Poured out the mug gently into my slotted spoon and then tipped onto the noodles neat as you please. Can’t wait to use for breakfast and snacks too. Thank you!
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That’s fantastic! Have you tried the noodle fold-over method to poach the egg right in your bowl of ramen? Basically, as soon as you pour the noodles and soup into a bowl you make a well in the top and crack an egg into that. Then you carefully pull the noodles over the egg like a blanket and let them sit for a couple of minutes. Voila, a poached egg right in your bowl. Enjoy!
A minute and a half yolk hard whites still not cooked
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I’m sorry you’re having difficulties, Richard. Microwave oven times can differ for everyone. Did you start with room temperature water? That makes a big difference.
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Therefore, the healthiest ways to cook eggs in the microwave is to poach the eggs. Poached eggs are cooked just long enough to make the proteins more bioavailable, but not so long that they lose vital nutrients. Also, microwaved poached eggs do not require the use of fats like butter or oil.
The poached egg has an extraordinary affinity with smoked haddock, wilted spinach, smashed avocado and, particularly, wild mushrooms. There is something elementally good about earthy, meaty fried mushrooms bathed in rich yolk.
Very rarely, the yolk can explode as the egg microwaves, making a huge mess if the mug isn't covered. It happened before when one of us spaced out and programmed in 3 minutes of cook time instead of 30 seconds. The explosion was loud and actually blew open the door of the microwave.
For most healthy adults, it's safe to eat 1–2 eggs a day depending on how much other cholesterol is in your diet. If you already have high cholesterol or other risk factors for heart disease, it may be best to eat no more than 4–5 eggs per week.
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.
Eggs provide a source of protein and fat, while toast is a source of complex carbohydrates. Together, this triple whammy offers good nutrient diversity, which is fundamental for a healthy breakfast idea that keeps you full for longer.
A poached egg is an egg that has been cooked, outside the shell, by poaching (or sometimes steaming), as opposed to simmering or boiling. This method of preparation can yield more delicately cooked eggs than cooking at higher temperatures such as with boiling water.
While some people think eggs and bacon can only be eaten for breakfast, this classic pairing is a hit any time of day. For a keto-friendly dish, sauté some bacon, diced uncured ham, and leafy greens like spinach and kale in oil.When the filling is cooked, fold it into scrambled eggs or use it to make a frittata.
We'll also share some great low-carb egg-based keto recipes. Eggs are keto-friendly and safe to eat when you're on the ketogenic diet. Eggs are low in carbs while containing high amounts of protein and healthy fats. You can have 6 to 7 eggs every day while on the keto diet.
Keto, paleo, low-carb, whole30, Mediterranean, and gluten-free all include poached eggs, as they are naturally occurring, high in protein and low in carbs. They are a great way to start the day. They contains lots of protein and take no time to make, so they're ideal for when you're in a rush.
Microwave on HIGH power for 1 minute. Remove from microwave and check to see if white of the egg is firm. If the egg white or the yolk needs more cooking, re-cover the bowl and microwave on HIGH for another 15 seconds.
Using an air fryer to poach eggs can be a good alternative to the traditional stovetop method. When learning how to poach an egg in an air fryer, consistency is key in achieving well-executed poached eggs. Air fryers circulate hot air uniformly within the chamber, ensuring even and controlled cooking.
Overall, shorter and lower-heat cooking methods cause less cholesterol oxidation and help retain most of the egg's nutrients. For this reason, poached and boiled (either hard or soft) eggs may be the healthiest to eat. These cooking methods also don't add any unnecessary calories.
Poaching is one of the healthiest ways of cooking eggs because you do not need to add fat in the form of oil or butter. Of course the foods that you serve with poached eggs will influence the nutritional composition of the meal.
Cooking an egg is necessary before eating it, as this process kills any lingering bacteria and makes it safer to consume. However, according to Healthline, cooking can also inadvertently decrease the antioxidant levels present in the egg by as much as 18%.
The microwave won't do anything to rob your chicken (or any other protein) of nutritional value, however. Whether it's chicken, a steak or an egg, “all it will do is denature them and make them more available to be broken down by our bodies.”
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