A recipe for perfect poached eggs. You’ll make fluffy eggs with centres just the way you like them using this recipe.


Number of servings: 1

  • 1 large egg (50 grams)
  • Boiling water



  • Partly fill a deep fry pan or saucepan with enough water to cover the eggs as they cook;
  • Bring the water to the boil;
  • Crack each of the eggs you will cook into a separate cup, taking care not to break the yolks;
  • When the water is boiling turn off the heat;
  • Add the eggs one at a time. Ensure there is enough room in the pan you use so that the eggs do not come into contact with each other;
  • Push the white of each egg closer to its yolk gently, using a spoon;
  • Cover the pan and leave to cook for 3–5 minutes, depending on how hard you like the yolks. You can test to see how much the yolks have cooked by prodding them gently with a spoon;
  • Remove the eggs from the water gently, using a large spoon;
  • Serve immediately;
  • Add salt and pepper to taste.

Preparation time: Nil
Cooking time: 5 Minutes
Difficulty rating: Easy


  • Serve with fresh whole grain bread for a light and healthy lunch that’s high in fibre. Fibre is an important micronutrient which is used by the gastrointestinal system  to digest food;
  • Serve with a side salad for a meal that provides loads of vitamins and minerals to keep your body healthy;
  • If you’re pregnant, hard boil your eggs instead of poaching them to ensure they are well cooked and reduce your risk of food-borne illness. For more information, see Foods to Avoid During Pregnancy.


Nutritional content:

Nutritional analysis per serve:

 Energy 277 kJ
66 cal
 Protein 6.35 g
 Total fat 4.5 g
 Saturated fat 1.55 g
 Carbohydrates 0.15 g
 Total sugars 0.15 g
 Fibre 0 g
 Sodium 67 mg
 Cholesterol 184 mg
 Potassium 57 mg


More Information

Nutrition For more information on nutrition, including information on types and composition of food, nutrition and people, conditions related to nutrition, and diets and recipes, as well as some useful videos and tools, see Nutrition
Gluten-free diet
For more information on gluten-free diets, see Gluten-Free Diet.
Vegetarian diet
For more information on vegetarian diets, see Vegetarian Diets.

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