Poached Eggs Recipe and Health Benefits

Delicious Poached Eggs - sharpmuscle
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Updated: April 24, 2023
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A Delicious Poached Eggs Recipe is a low carb Ketogenic diet. If you are on a Ketogenic diet, then this recipe is perfect for breakfast!

Breakfast may be the most important meal of the day, but if you’ve been sticking with the same fried eggs for years, it may be time for breakfast makeovers. Instead, why not try poached eggs?

While poached eggs may need to refine your cooking technique, it pays off in tender whites and creamy yolk. And from a health point of view, cooked eggs have some advantages over other methods of cooking.

If you are new to poaching, consider taking a set of poached eggs to make the process easier and less messy. If you are ready to try poaching directly in the water, however, be sure to pour vinegar into the cooking water to keep the eggs together, and barely mix the eggs into the boiling, but not in the boiling water.

Poached Eggs contain relatively few calories, but they are packed with:

  • Protein
  • Vitamin
  • Minerals
  • Healthy fat
  • Various trace nutrients

That said, the way you prepare your eggs can affect their nutrient profile.

Delicious Poached Eggs

Cooking them destroys any dangerous bacteria, making them safe to eat.

Poached eggs are cooked in slightly cold water. They were torn between 160–180 ° F (71–82 ° C) in a pot of water and baked for 2.5–3 minutes.

Delicious Poached Eggs - sharpmuscle

Poached Eggs

A Delicious Poached Eggs Recipe is a low carb Ketogenic diet. If you are on a Ketogenic diet, then this recipe is perfect for breakfast!
5 from 2 votes
Prep Time 10 minutes
Cook Time 0 minutes
0 minutes
Total Time 37 minutes
Course Breakfast, Snack
Cuisine American, Indian
Servings 4
Calories 300 kcal


  • pan


  • 6 whole eggs
  • 3 cloves garlic minced
  • 1 tbsp ghee
  • 1 white onion chopped
  • 1 tsp Salt and black pepper or to the taste
  • 1 large red bell pepper
  • 1 large tomatoes
  • 1 tsp paprika
  • 1 tsp cumin
  • ¼ tsp chili powder
  • 1 tbsp cilantro


  • Heat up a pan with the ghee over medium heat, add onion, stir and cook for 10 minutes.
  • Add Serrano pepper and garlic, stir and cook for 1 minute. Add red bell pepper, stir and cook for 10 minutes. Add tomatoes, chili powder salt, pepper, cumin and paprika, stir and cook for 10 minutes. Crack eggs into the pan, season them with salt and pepper, cover pan and cook for 6 minutes more.
    Delicious Poached Eggs steps - FITZABOUT
  • Sprinkle cilantro at the end and serve delicious poached eggs.
    Delicious Poached Eggs - sharpmuscle


Nutritional information:

  • Calories: 300 (per serving)
  • Carbohydrates: 22g,
  • Protein: 14g,
  • Fat: 12g,
  • Fiber: 3.4g.
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Keyword Delicious Poached Eggs, Delicious Poached Eggs Recipe, Ketogenic diet, Poached Eggs, Poached Eggs Recipe

Health benefits of poached eggs

Overall, low and shorter heat cooking methods cause low cholesterol oxidation and help retain most of the egg’s nutrients.

For this reason, poached and boiled (either hard or soft) eggs may be healthier to eat. These methods of cooking do not add any unnecessary calories.

Egg is a low calorie food rich in protein and other nutrients. Egg intake can support weight loss, especially if a person includes them in a calorie-controlled diet.

Research suggests that eggs increase metabolic activity and increase feelings of fullness. Consuming an egg-based breakfast can prevent a person from consuming extra calories throughout the day. 1 2

Here are some benefits of including poached eggs in your diet:

Nutritional Benefits

With soft-and hard-boiled eggs, usually, cooked eggs are significantly lower in calories and fat than scrambled, baked, and fried eggs. The standard scratching and baking approach typically calls for 1 to 2 tablespoons of butter or heavy cream.

In contrast, omelets usually require less butter, while a larger frittata may contain 1/2 cup or more of olive oil. Fried eggs are usually made with 1 tbsp per egg, whether prepared in a regular frying pan or nonstick type. Just 1 tbsp of butter contains 102 calories and 11.5 grams of mainly hydrogenated fat in an egg dish.

Whole eggs – including those prepared by poaching – are high in nutrients of choline. Studies reported by the Journal of Nutrition reported that there is an increased risk of having a child with a higher risk of breast cancer, lower amounts of inflammation and neural tube defects. 3 4 5

Eggs are important sources of calcium and iron, respectively, for bone and tooth development and red blood cell formation. In addition, they supply the body with lutein and zeaxanthin – antioxidants that can help prevent macular degeneration.

Increase good cholesterol

Eating eggs elevates high density lipoprotein (HDL) levels, also known as “good” cholesterol. People with high HDL levels have a lower risk of heart disease, stroke, and other health issues. According to a study, eating two eggs a day for six weeks increases HDL levels by 10%. 6

Gives choline

Choline is a water-soluble vitamin often classified with B vitamins. It is used in the formation of cell membranes and helps to form signaling molecules in the brain. 7 A hard-boiled egg contains about 147 milligrams of choline, which is 27% of the daily value recommended by the US Food and Drug Administration (FDA).

Helps reduce triglycerides

Omega-3 helps in reducing triglycerides, a type of lipid fat in the blood. This is why eating omega-3 rich eggs can be an option, especially if you do not enjoy other foods (fish, nuts, seeds) that are naturally rich in omega-3. 8 9

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If your triglyceride level is:

  • below 150, you’re doing well;
  • 150-199 is higher than the threshold;
  • 200-499 is higher;
  • 500 and above is considered higher.

Gives enough protein and amino acids

Having enough protein in your diet is an important way to help our body health. Each egg contains about six grams of protein, as well as auxiliary amino acids. 10 11 Getting our share of protein for the day can help with weight management, increase muscle mass, less blood pleasure and help our bones.

Poached eggs can promote metabolism

Eating a high-protein diet can increase metabolism through a process called the thermic effect of food.

This is because the body has to use extra calories to digest and process the nutrients in the food.

Carbohydrates and fats also promote metabolism, but to a lesser extent than protein.

According to the findings of a 2014 study12:

  • Protein increases the metabolic rate by 15–30 percent.
  • Carbohydrates increase the metabolic rate by 5–10 percent.
  • Fats increase the metabolic rate by 3 percent.
  • Therefore, eating poached eggs and other high-protein foods can help people burn more calories by eating carbohydrates or fats.

Helps to reduce toxins

Poached eggs are prepared in boiling water or at 212 degrees Fahrenheit. Cooked, quick and fried eggs cook at higher temperatures. For example, a skeleton can easily reach 400 degrees during the frying process. High temperature cooking, especially frying, produces harmful substances called refined glycation end products or AGEs.

According to a research study by scientists at Mount Sinai School of Medicine, some of these toxins adhere to and oxidize bodily tissues. Oxidized tissues cause inflammation, a condition that typically sets the stage for many persistent diseases, including heart problems and diabetes. 13 14

Boiling, steaming and poached cooking are recommended techniques to keep food-related production of AGEs to a minimum.

Culinary utilizes

Poached eggs are the primary ingredients of egg benedicts, a traditional egg meal consisting of a toasted English muffin consisting of sliced ​​ham, a poached eggs and hollandaise sauce. Poached eggs are versatile, however, and can be used to enhance the taste, texture, and nutritional value of a wide variety of dishes.

For a light breakfast or treat, serve an illicit egg on top of a whole grain toast with chopped watermelon. Add a poached egg to a fresh green salad to increase your protein content, or over-saturate a bowl to make a lighter broth or soup. Scrambled eggs also match some pasta dishes – set on a nest of a soba noodles, served slowly over stewed mushrooms and spinach.

Bottom line

Poached eggs are a snack or breakfast on their own, with creamy germs and firm whites. You can also put them on top of greens, in a cereal bowl or topped with hollandaise in a dozen other ways.

This is a great low-calorie way to prepare eggs – you don’t need to use extra fat to cook them, as you would with fried or fried eggs.

Not only do eggs prepared in this way make a great snack on their own (with a little salt and pepper and maybe some toast), you can also use them to top the French salad lynnose, giving them a You can bathe in scrumptious hollandaise sauce at Eggs Benedict, or go super healthy and serve them on sautéed greens.


  1. Vander Wal JS, Gupta A, Khosla P, Dhurandhar NV. “Egg breakfast enhances weight loss.” Int J Obes (Lond). 2008 Oct;32(10):1545-51. doi: 10.1038/ijo.2008.130. Epub 2008 Aug 5. PMID: 18679412; PMCID: PMC2755181.[]
  2. B Keogh J, M Clifton P. “Energy Intake and Satiety Responses of Eggs for Breakfast in Overweight and Obese Adults-A Crossover Study.” Int J Environ Res Public Health. 2020 Aug 3;17(15):5583. doi: 10.3390/ijerph17155583. PMID: 32756313; PMCID: PMC7432073.[]
  3. Zeisel SH, da Costa KA. “Choline: an essential nutrient for public health.” Nutr Rev. 2009 Nov;67(11):615-23. doi: 10.1111/j.1753-4887.2009.00246.x. PMID: 19906248; PMCID: PMC2782876.[]
  4. Robb L, Joubert G, Jordaan EM, Ngounda J, Walsh CM. “Choline intake and associations with egg and dairy consumption among pregnant women attending a high-risk antenatal clinic in South Africa: the NuEMI study.” BMC Pregnancy Childbirth. 2021 Dec 14;21(1):833. doi: 10.1186/s12884-021-04314-2. PMID: 34906117; PMCID: PMC8670152.[]
  5. Marshall NE, Abrams B, Barbour LA, Catalano P, Christian P, Friedman JE, Hay WW Jr, Hernandez TL, Krebs NF, Oken E, Purnell JQ, Roberts JM, Soltani H, Wallace J, Thornburg KL. “The importance of nutrition in pregnancy and lactation: lifelong consequences.” Am J Obstet Gynecol. 2022 May;226(5):607-632. doi: 10.1016/j.ajog.2021.12.035. Epub 2021 Dec 27. PMID: 34968458; PMCID: PMC9182711.[]
  6. Schnohr P, Thomsen OO, Riis Hansen P, Boberg-Ans G, Lawaetz H, Weeke T. Egg consumption and high-density-lipoprotein cholesterol. J Intern Med. 1994 Mar;235(3):249-51. doi: 10.1111/j.1365-2796.1994.tb01068.x. PMID: 8120521.[]
  7. Sources of Choline. Available from: https://ods.od.nih.gov/factsheets/Choline-HealthProfessional.[]
  8. “Fish and Omega-3 Fatty Acids.” American Heart AssociationAvailable from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/fish-and-omega-3-fatty-acids.[]
  9. Gammone MA, Riccioni G, Parrinello G, D’Orazio N. “Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport.” Nutrients. 2018 Dec 27;11(1):46. doi: 10.3390/nu11010046. PMID: 30591639; PMCID: PMC6357022.[]
  10. “Protein and Heart Health.” American Heart Association. Available from: https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/protein-and-heart-health.[]
  11. Virtanen HEK, Voutilainen S, Koskinen TT, Mursu J, Tuomainen TP, Virtanen JK. “Intake of Different Dietary Proteins and Risk of Heart Failure in Men: The Kuopio Ischaemic Heart Disease Risk Factor Study.” Circ Heart Fail. 2018 Jun;11(6):e004531. doi: 10.1161/CIRCHEARTFAILURE.117.004531. PMID: 29844244; PMCID: PMC6023591.[]
  12. Pesta DH, Samuel VT. “A high-protein diet for reducing body fat: mechanisms and possible caveats.” Nutr Metab (Lond). 2014 Nov 19;11(1):53. doi: 10.1186/1743-7075-11-53. PMID: 25489333; PMCID: PMC4258944.[]
  13. Oguntibeju OO. “Type 2 diabetes mellitus, oxidative stress and inflammation: examining the links.” Int J Physiol Pathophysiol Pharmacol. 2019 Jun 15;11(3):45-63. PMID: 31333808; PMCID: PMC6628012. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6628012.[]
  14. Pizzino G, Irrera N, Cucinotta M, Pallio G, Mannino F, Arcoraci V, Squadrito F, Altavilla D, Bitto A. “Oxidative Stress: Harms and Benefits for Human Health.” Oxid Med Cell Longev. 2017;2017:8416763. doi: 10.1155/2017/8416763. Epub 2017 Jul 27. PMID: 28819546; PMCID: PMC5551541.[]

2 thoughts on “Poached Eggs Recipe and Health Benefits”

  2. Avatar for Antony Donaghy

    5 stars

    I have ever tried a diet that exists. Everyone. And there was nothing I could ever stick with. I love the KetoGenix diet because I basically don’t have to do anything and I still get results!

5 Based On 2

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