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Poached Eggs with Avocado and Tomato, a Western Cuisine recipe
Western Cuisine

Poached Eggs with Avocado and Tomato

A vibrant and nutritious dish featuring perfectly poached eggs served alongside creamy avocado slices and fresh, juicy tomatoes. It's an excellent choice for a low-calorie diet due to its lean protein, healthy fats, and high fiber content, providing satiety without excess calories.

By CuocoMitra · Published · Updated 27 July 2026

Vegetarianpoached eggsavocadohealthy breakfastlow-calorie
Start freeSave this recipe
Total time
Prep
Cook
Serves
1
Per serving
204kcal
Difficulty
easy

Poached Eggs with Avocado and Tomato is a easy Western Cuisine recipe that serves 1 and takes 15 minutes (5 minutes prep, 10 minutes cooking). It uses 7 ingredients across 3 steps. Each serving provides about 204.34 calories.

Ingredients

7 ingredients for 1 serving. Open any ingredient for its nutrition detail.

  • Eggsfresh, large2 pieces

    Eggs

    Eggs

    In this recipe: 2 pieces, fresh, large

    Per 100 g

    Calories130.98 kcal
    Protein9.87g
    Carbs9.93g
    Fat5.34g
    Fiber—

    Common portions

    yolk 1 egg17 g
    BinderMain proteinEmulsifierSavoryUmamiSulfurous
  • Raw Avocadosripe, sliced0.25 piece

    Persea americana

    VegetablesFruit vegetables

    In this recipe: 0.25 piece, ripe, sliced

    Per 100 g

    Calories160 kcal
    Protein2g
    Carbs8.53g
    Fat14.7g
    Fiber6.7g

    Common portions

    NLEA Serving 1 undetermined50 g
    cup, sliced 1 undetermined146 g
    cup, cubes 1 undetermined150 g
    avocado, NS as to Florida or California 1 undetermined201 g
    Fat sourceCreamy baseGarnishNuttyButteryMild
  • Garden tomatoripe, medium, sliced0.5 piece

    Solanum lycopersicum

    VegetablesFruit vegetables

    In this recipe: 0.5 piece, ripe, medium, sliced

    Per 100 g

    Calories15 kcal
    Protein0.98g
    Carbs2.98g
    Fat0.26g
    Fiber0.7g

    Common portions

    cup, chopped 1 undetermined139 g
    tomato 1 undetermined212 g
    Flavor enhancerAcidBase ingredientSweetAcidicUmami
  • Vinegardistilled white15 ml

    Vinegar

    Baking goodsSeasonings

    In this recipe: 15 ml, distilled white

    Per 100 g

    Calories18 kcal
    Protein0g
    Carbs0.04g
    Fat0g
    Fiber0g

    Common portions

    tsp 1 undetermined5 g
    tbsp 1 undetermined14.9 g
    cup 1 undetermined238 g
    AcidFlavor enhancerPreservativeSourAcidicTangy
  • Plain Saltfine sea salt, to taste1 g

    PLAIN SALT

    Seasoning Mixes, Salts, Marinades & Tenderizerssr_legacy

    In this recipe: 1 g, fine sea salt, to taste

    Per 100 g

    Calories0 kcal
    Protein0g
    Carbs0g
    Fat0g
    Fiber—

    Common portions

    1 g1.5 g
    Flavor enhancerSeasoningSaltyGrittyCrystalline
  • Black Pepperfreshly ground, to taste0.5 g

    Spices, pepper, black

    Herbs & Spicessr_legacy

    In this recipe: 0.5 g, freshly ground, to taste

    Per 100 g

    Calories251 kcal
    Protein10.4g
    Carbs64g
    Fat3.26g
    Fiber25.3g

    Common portions

    dash 1 undetermined0.1 g
    tsp, ground 1 undetermined2.3 g
    tsp, whole 1 undetermined2.9 g
    tbsp, ground 1 undetermined6.9 g
    SeasoningFlavor enhancerAromaticSpicyPungentEarthy
  • Chivesfinely chopped, for garnish2 g

    Allium schoenoprasum

    Herbs & SpicesHerbs

    In this recipe: 2 g, finely chopped, for garnish

    Per 100 g

    Calories30 kcal
    Protein3.27g
    Carbs4.35g
    Fat0.73g
    Fiber2.5g

    Common portions

    tsp chopped 1 undetermined1 g
    tbsp chopped 1 undetermined3 g
    GarnishFlavor enhancerAromaticMild onionFreshGrassy

What you’ll need

6 tools across 3 steps.

  • knife (if cutting)Essentialstep 1
  • Cutting boardEssentialstep 1
  • plateEssentialsteps 1, 3
  • saucepanEssentialstep 2
  • Slotted spoonsteps 2, 3
  • serving cupstep 2

Method

  1. 1

    Prepare the Base

    Begin by preparing your fresh ingredients.

    1. Slice the avocado: Cut the 0.25 piece of avocado, remove the pit, and carefully slice the flesh. Fan the slices out on your plate.
    2. Slice the tomato: Cut the 0.5 piece of tomato into wedges or slices and arrange them next to the avocado.
    3. Chop the chives: Finely chop the fresh chives and set them aside for garnish.

    For a perfectly ripe avocado, it should yield to gentle pressure. If it's too hard, it won't be creamy.

    knife (if cutting)Cutting boardplate
  2. 2

    Poach the Eggs

    Now, let's poach the eggs to perfection.

    1. Boil water: Fill a saucepan with about 10 cm (4 inches) of water and bring it to a gentle simmer over medium heat. Do not let it come to a rolling boil.
    2. Add vinegar: Add 15 ml of white vinegar to the water. This helps the egg whites set faster.
    3. Create a vortex: Use a spoon to stir the water gently, creating a whirlpool in the center.
    4. Add the egg: Crack one egg into a small bowl. Carefully slide the egg into the center of the vortex.
    5. Cook: Poach the egg for 3-4 minutes for a runny yolk, or longer for a firmer yolk. Using a slotted spoon, carefully remove the first egg. Repeat the process for the second egg, ensuring the water remains at a gentle simmer.

    Cracking the egg into a small bowl first makes it easier to slide it gently into the water, which helps it keep its shape. The fresher the egg, the better it will hold together.

    Poach egg: 3 minsaucepanSlotted spoonserving cup
  3. 3

    Assemble and Garnish

    Time to bring it all together!

    1. Remove the eggs: Using a slotted spoon, carefully lift the poached eggs out of the water, letting any excess water drain off.
    2. Plate: Gently place the poached eggs on top of or next to the avocado and tomato.
    3. Season: Season everything with a sprinkle of salt and freshly ground black pepper to your liking.
    4. Garnish: Top with the chopped fresh chives.

    Serve immediately and enjoy your healthy, delicious meal!

    You can lightly pat the bottom of the poached eggs with a paper towel to remove any remaining water before plating for a cleaner presentation.

    Slotted spoonplate

Nutrition

Per serving, across 1 serving.

Nutrition for Poached Eggs with Avocado and Tomato, per serving and for the whole recipe
NutrientPer servingWhole recipe
Calories204.3 kcal204.3 kcal
Protein11.3 g11.3 g
Carbohydrates15.3 g15.3 g
Fat11 g11 g
Fibre3.1 g3.1 g
Sodium519.2 mg519.2 mg

Computed from the matched ingredient data rather than entered by hand, with 100% of ingredients matched. Treat it as a close estimate, not a clinical figure.

How it tastes

CreamySavoryEarthyTangy
Salty
2 out of 5
Sour
2 out of 5
Umami
3 out of 5
Herbal
1 out of 5
Rich
4 out of 5

Texture

SoftCreamyJuicySilky

Mood

Healthy feelLight freshQuick easy

Good for

BreakfastBrunchLunch

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Questions about this recipe

How long does Poached Eggs with Avocado and Tomato take to make?
About 15 minutes from start to finish. That is 5 minutes of preparation and 10 minutes of cooking.
How many calories are in Poached Eggs with Avocado and Tomato?
Roughly 204.34 calories per serving, based on 1 servings. Each serving also has 11.29g protein, 15.31g carbohydrates, 11.03g fat. These figures are computed from the matched ingredient data rather than entered by hand.
Is Poached Eggs with Avocado and Tomato vegetarian or vegan?
It is vegetarian, but not vegan, so it contains at least one animal-derived ingredient such as dairy or egg.
What equipment do I need for Poached Eggs with Avocado and Tomato?
knife (if cutting), Cutting board, plate, saucepan. Every tool the recipe calls for is listed above with the steps that use it.

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