Tomato Poached Eggs

This is a fun way to spice up your poached eggs to start your day off right with some garlic and tomato.  

Eggs, as always, provide a ton of bioavailable protein (35% protein for a solid level of satiety), along with a healthy helping of choline, vitamins B2, B5 and A, folate, iron and selenium. 

Tomato, the most popular fruit in the world, adds vitamins B1, B6, A, C and potassium, while the garlic and basil round out the flavour profile.   


One serve provides 195 calories, 13 g protein, 12 g fat, 5 g of net carbs and P:E = 0.7.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 1 tsp olive oil
  • 2 cloves garlic, crushed
  • 1 can (420 g or 15 oz) tinned or finely chopped tomatoes
  • 4 eggs
  • A few fresh basil leaves, chopped


  • Heat a large frying pan to medium heat. Add the olive oil and crushed garlic. Stir and fry, watch closely so the garlic does not burn. fry until golden.
  • Add the tin of tomatoes and stir, turn down the heat to low and simmer for 8″”10 minutes.
  • Make four wells in the tomato sauce and add one egg to each well. If you have a lid for the frying pan then place the lid on, this will help cook the eggs from the top (f not you may just have to cook a bit longer). Cook until the whites are opaque.
  • Sprinkle over the fresh basil and serve.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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