Tomato poached eggs with spinach

Recipe by Kirstily

  • Time needed: 15 minutes
  • Calories per serving: 232
  • Servings: 2
  • Difficulty: 1
  • Rating: 5.00 based on 7 reviews

A delicious, quick, high protein and low calorie breakfast that will keep you full for longer!


• 4 large eggs
• 1 tin of chopped tomatoes
• 1 bag of spinach (around 240g)
• 1 small/medium red onion
• 1 clove of garlic
• 3 spring onions
• 1/2 tbsp of rapeseed oil
• OPTIONAL - fresh chopped coriander to garnish You will also need a large, high sided frying pan with a lid.


1. Dice the onion and chop the garlic finely.
2. Prepare your spring onions by trimming them and slicing into little rounds.
3. Add the rapeseed oil to a large, high sided, frying pan on a medium heat. Once it is heated add the onion and garlic and sweat for about 1-2 mins until the onion starts to go translucent (but not brown).
4. Pour in the tin of chopped tomatoes and stir.
5. Once the tomatoes are hot, add the bag of spinach and wait until it is just wilted, folding and stirring if needed.
6. Make four little wells in the mixture and crack your eggs into them and then sprinkle your spring onions on top.
7. Still on a medium heat, bring the mixture to a bubble and put the lid on.
8. Leave the eggs to cook for around 3-4 minutes for runny yolks and a little longer for hard. DO NOT TAKE THE LID OFF WHILST COOKING.
9. (OPTIONAL) Garnish with fresh chopped coriander.

8 reviews for “Tomato poached eggs with spinach”

  • review by:

    This is a delicious breakfast or brunch. Easy to make and so tasty. Left me feeling satisfied. 😊

  • review by:

    Brill tasty and filling. I have eggs every day and this gives 4 veg on top !

  • review by:

    Delightful and filling!

  • review by:

    I love this and often cook this with my partner. I tend to add dried chilli flakes as standard and on the odd occasion for a bit of a change I sometimes add chorizo. It is always yummy!

  • review by:

    This is a delicious and very filling breakfast and has become my first choice meal after my fast. I sometimes use coconut oil instead of olive oil, it doesn’t over-flavour the food and gives me the chance to get it into my day to help with ketosis.

  • review by:

    Amazing for a brunch. The dish required a small pinch of sugar to move the tartness of the tomatoes but I guess that is down to personal taste and the brand of chopped tomatoes used.
    I ask so added chopped red pepper to the dish as I had one to use up.
    Very tasty and very filling!

  • review by:
    Not rated

    Just had this for lunch, added some scotch bonnet sauce…….it was delicious

  • review by:

    Loved this! A great brunch and quite adaptable too. I added a diced courgette and 109g diced mushrooms too as I needed to use them. Soooo tasty and satisfying.

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