Microwave Poached Eggs

Okay how did I not discover this earlier?! I love sunny side up eggs but I don’t always like making them. And you can scramble eggs in the microwave but you need to beat them and the bowl needs quite the soak afterwards or else you’ll have rock hard egg bits dried on for good. These poached eggs have none of the beating or the dried on bits and you can even get a runny yolk!

Fueling notes

  • Each egg packs 7 g of protein and 5 g of fat
  • Pre-workout: have with as much carbs as you’re hungry for at least 2 hours before your session to give you enough time to digest
  • Post-workout: pair 2-3 eggs with 40-80 grams of carbs (2 thick slices of toast, a bagel, 2 english muffins, etc) for that ideal 3-4:1 ratio of carbs to protein within 1-2 hours of your session

The Stuff

  • 2 eggs
  • A couple tablespoons of water
  • Salt and pepper to taste

The Steps

  1. Start toasting your choice of carbs (toast, bagel, English muffins, etc)
  2. Put a splash of water in a microwave safe bowl (I don’t measure it but it’s somewhere between a couple tablespoons and a quarter cup)
  3. Sprinkle in a dash of salt
  4. Drop in the first egg, place a plate on the top of the bowl, and microwave for about 30 seconds. Depending on your microwave and how done you want your eggs, they may need a few seconds more or less
  5. Use a regular or slotted spoon to scoop out the egg and place on or next to your carbs
  6. Repeat steps 4 and 5 with egg number 2. Since the water is already hot, it will cook a little faster so keep that in mind!
  7. Sprinkle with pepper and enjoy

Did you make it? I’d love to see how it turned out! Tag @climbingdietitian on instagram.

Other Recipes You Might Like

Ham & Cheese Egg Cups

I love making these when we have leftover ham! They are delicious, easy to reheat (or honestly taste good cold in a pinch) and packed with protein. I’ll put these in breakfast burritos or pair with a bagel or toast for those carbs! Fueling notes: Each egg cup packs ~10 grams of protein and 10Continue reading “Ham & Cheese Egg Cups”

Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

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