Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (2024)


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Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (3)

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ByKatie BerryPublished: Updated:

Is making time for a high-protein, healthy breakfast hard? It was for me until I learned how to poach a egg in the microwave. We’re talking a healthy low-carb or keto-friendly breakfast in one minute. Yes, you read that right: one minute.

Tips to Make The Perect Microwave Poached Egg

I’ve been making this recipe at least once a week for over 8 years now, so I’ve picked up a few tips and pointers along the way. If you’ve unsuccessfully tried using your microwave to poach an egg before, these tips should help.

  • Be gentle. Jostling the egg leads to wispy whites.
  • One at a time. Adding more eggs won’t work.
  • Don’t forget to poke. Egg yolks can get superheated in the microwave. Poking a small hole in the yolk keeps it from exploding.

Microwave Poached Egg Recipe

Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (4)

Microwave Poached Egg

Enjoy a hot breakfast even when you’re in a hurry with this quick and easy method to make poached eggs in the microwave!

Print Recipe Pin Recipe Rate Recipe

Cook Time: 1 minute minute

Total Time: 1 minute minute

Servings: 1 person

Calories: 63kcal

Author: Katie Berry

Course: Breakfast

Cuisine: American

Keyword: breakfast, easy, eggs, gluten-free, healthy, keto, low-carb, microwave


  • Straight-sided mug

  • Heavy plate or saucer

  • Toothpick - fork or the tip of a sharp knife will do, too


  • 1 egg
  • water between cool and room temperature


  • Add 2 inches of water to the cup.

  • Crack an egg carefully, sliding it down the side of the cup to land in the water.

  • Use the toothpick to poke a tiny hole in the top of the yolk. Don't stir—just create a way for steam to escape.

  • Cover with a plate and microwave it on high for 1 minute.Check and continue microwaving 10 more seconds at a time until you like the doneness.

  • Remove the poached egg from the cup with a slotted spoon and serve.


See the blog post for my mock hollandaise sauce recipe and other serving ideas.


Serving: 1egg | Calories: 63kcal | Carbohydrates: 0.3g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 2g | Trans Fat: 0.02g | Cholesterol: 164mg | Sodium: 62mg | Potassium: 61mg | Sugar: 0.2g | Vitamin A: 238IU | Calcium: 25mg | Iron: 1mg

Did you try this?Let me know how it was!

Serving Suggestions

Eggs Benedict is one of my favorite breakfasts ever. I used to only get it on Mother’s Day because it can be such a hassle. Now, though, I keep a jar of mock hollandaise sauce in the fridge and do a microwave poached egg on top of fresh spinach whenever I want.

Pro Tip

You can make a mock hollandaise sauce by blending 1/2 cup mayonnaise, 1/2 teaspoon Dijon mustard, and the juice from one large lemon—about 4 tablespoons. Then stir in 2 tablespoons of melted unsalted butter and season to taste with salt and pepper. Store in the fridge for up to 10 days.

Here are some more ways to enjoy your microwave poached egg:

  • Spread homemade cottage cheese on a piece of low-carb toast and add a poached egg
  • Top a green salad to turn it into a meal.
  • Make a breakfast sandwich with a poached egg and a homemade breakfast sausage patty.
  • Top a burger with a poached egg—so good!
  • Slide it into a bowl of ramen, then add some minced green onions and a pinch of black sesame seeds.
  • Nestle it in a bowl of rice and drizzle on some brown gravy for a Hawaiian treat called “Loco Moco.” (Don’t know why I couldn’t remember the name of that, but thanks everyone in the comments for the help!) As we used to say on the island, “Broke da mouth!”

Have you tried making a poached egg in your microwave yet? I’d love to hear your serving ideas in the comments!

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Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (5)

Katie Berry

Cleaning Expert, Author

Katie Berry's cleaning advice has been featured by MarthaStewart.com, HGTV Magazine, and RealSimple and more. She is a Cleaning Editorial Review Board member at The Spruce, and the author of "30 Days to a Clean and Organized House". She founded HousewifeHowTos.com in 2011 and has helped millions of people by sharing her practical and effective cleaning methods.

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  1. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (6)
    Great idea! I use a bowl and plate cover to microwave an egg for 55 seconds. That gives me a perfect diameter egg for my favorite breakfast sandwich. Tastes way better than McD’s!

    Oh, and that Hawaiian treat – it’s “Loco Moco.” =)


    1. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (7)
      Loco Moco is diet friendly if you don’t eat anything else for 2 days. ????

  2. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (8)
    I never tried poached eggs and was watching a cooking show and thought I wonder if you can make it in a microwave first one came out yolk was to my desire overcooked second one just right . I put it on a chicken fried chicken steak with country white gravy omg my taste buds totally satisfied ?thanks for the tip.


    1. Poached egg on chicken fried steak with gravy? That’s some good eating right there!

    2. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (9)
      My mother used to make a recipe for us that still brings delicious memories. Golden Rod Eggs. She used a white sauce made with butter and toasted flour for a roux. But works as well with milk gravy and serve it over toast then either poached eggs or boiled eggs pushed through a potato ricer served over the white sauce or gravy over the toast. A real tummy warmer.

    3. You just brought back a delicious memory for me, too! We’d make that and add a pinch of dry ground mustard to the roux, sprinkle on paprika, and call them Poor Benedict’s Eggs.

  3. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (10)
    I found semi cooked whites with half the yolk completely cooked. I mean it’s similar to a poached egg, but definitely no substitute. I would do less time to get the yolk right, but then the whites would be inedible. 🙁 I guess I will try buying one of those little devices designed for this.


  4. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (11)
    Actually, the Hawaiian dish with rice and gravy is called a Loco moco ???? thanks, this is exactly what I was looking for.


  5. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (12)


  6. Try Julia Child’s recipe for hollandaise! With a mixer, not a whisk.


  7. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (13)
    Happy Thanksgiving holiday Katie Berry to you and yours. I had seen this same recipe, however it also called for a (splash) of vinegar.
    Also, I guess my microwave is more powerful than others. The reason I say that is because at 1 min. The yoke is closer to hardboiled than poached. I go 45 sec. And bump it up by 10 sec. Till it’s just right.
    Thanks for putting this recipe on you re site.


  8. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (14)
    Mine turned out perfect!
    Thank you!

    I used a white ceramic straight sided ramekin that was plenty big for one egg.

    I added vinegar and turmeric powder for flavor in the water and covered with a small saucer.

    I minute and 15 seconds was just right!

    My mom and I both raved about the eggs!

    I spread red pepper pesto, mayo and Italian herbs paste from a tube, ontop of toasted sourdough , with a fresh tomato slice and salt and pepper.

    Only thing about nuking the eggs, is you can only cook one at a time, as opposed to several in a pot of hot water.

    Also good with garlic herb chèvre cheese on a baguette, with tomato and pesto .



    1. I love your flavoring ideas!

    2. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (15)
      Omg i did exactly what you said came out perfect thank you so much im diabetic n thid is quick n healthy option for me appreciate the help im so happy

  9. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (16)
    Try Swiss Knorr Hollandaise Sauce packet……authentic flavour!


    1. I agree that Knorr hollandaise packets are awesome!

  10. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (17)
    I’ve been micing scrambled eggs for years they are the best. Your micing poached eggs is terffic followed it to the letter except cut back 15 sec my mic is a high wattage. Thanks for a recipe addition.


  11. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (18)
    This technique worked great! Thanks! Yum


  12. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (19)
    Maybe everyone is getting different results because not everyone is using the same size egg. What size do you use?


  13. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (20)
    I know this is an old post, but I just found it today (10/28/2018)! I have a big mug from QVC (Temptations) that actually HAS a matching lid/saucer (designer calls them “Lid Its”) which would be great for this. I love poached eggs and will be trying this tomorrow for breakfast…if not tonight for supper!


  14. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (21)
    Just found your post. I use a 4.5 inch ramekin filled about half way with water and 1/2 tsp. vinegar and a saucer on top. I cook for about 57-58 secs. The cook time depends a lot on the microwave being used. 55 secs. and the whites aren’t cooked, 60 secs. and the yolks are cooked thru. I haven’t tried making hollandaise sauce just because it looks like a lot of trouble and I’ve never had it so I don’t know if I would like it.


  15. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (22)
    Made the egg in a Sistema hot cereal bowl and punctured the yolk. 2 in a row, hard-cooked. No issues.

    A loco moco is rice, topped with a hamburger patty, one or two eggs as you like em, and brown gravy. Patty required. Egg can be poached, fried, or even scrambled. Zippy’s is good, so is Rocky’s Cafe


  16. Works even better if you put a bit of vinegar (or lemon juice) into the water, helps hold the white together


  17. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (23)
    I love poached eggs. Especially with gravy, but try them on a plate of cheese enchiladas! Yolk and cheese just tastes fantastic!


  18. Microwave-Poached Eggs: My Favorite Low-Carb Breakfast Recipe (24)
    Having never in my life successfully poached an egg on the stovetop (despite my best efforts) this method is my new go-to. I wanted an egg for ramen but didnt want to wait for hard boiling. My microwave needed a minute and 40 seconds (might be due to the very hefty mug and plate sets we have) but the yolk was runny/jammy and the whites were cooked through, just as I wanted! Poured out the mug gently into my slotted spoon and then tipped onto the noodles neat as you please. Can’t wait to use for breakfast and snacks too. Thank you!


    1. That’s fantastic! Have you tried the noodle fold-over method to poach the egg right in your bowl of ramen? Basically, as soon as you pour the noodles and soup into a bowl you make a well in the top and crack an egg into that. Then you carefully pull the noodles over the egg like a blanket and let them sit for a couple of minutes. Voila, a poached egg right in your bowl. Enjoy!

  19. A minute and a half yolk hard whites still not cooked


    1. I’m sorry you’re having difficulties, Richard. Microwave oven times can differ for everyone. Did you start with room temperature water? That makes a big difference.

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