Poached eggs and beetroot on sourdough

12 August 2019

This recipe isn’t just great for breakfast, it can be enjoyed at lunch or as an evening meal too.

Nutritional highlights

A substantial breakfast is essential for striving throughout the morning and preventing hunger kicking in early on. Eggs are a great source of B vitamins that assist with converting nutrients into energy. Poaching eggs instead of frying or scrambling them is a healthy alternative cooking method when looking to minimise the fat and calorie content. The fantastic colour of beetroot is testament to the abundance of nutrients that it contains – iron, folate and vitamin C to name a few. Consumption of beetroot has even been linked with improved blood flow and blood pressure management.

Ingredients list

(Makes 1 serving)
Preparation Time: 5 minutes
Cooking Time: 10 minutes

  • 100g baby leaf spinach
  • 1 slice of sourdough
  • 75g sliced, cooked beetroot
  • 2 eggs
  • 1 tsp finely chopped chives
  • Ground pepper


Bring a pan of water to the boil, then add the spinach and cook for 3 minutes, until wilted.

Drain and place to one side.

Toast the slice of sourdough to personal preference and then top with the sliced beetroot and spinach.

Heat water in a saucepan until it reaches a simmer.

Break each egg into a separate cup.

Using a whisk, stir the water in the saucepan to create a whirlpool. This helps to shape the eggs.

Gently place the eggs into the water, one at a time and cook for 4-5 minutes, depending on preference (shorter time for a runnier yolk).

Once cooked, gently remove from the pan and serve on top of the sourdough, beetroot and spinach.

Sprinkle with chopped chives and season with ground pepper to taste.

Calories:  Fat:  Saturates:  Total Sugar:  Salt: