🌅 Breakfasts Eggs 🇫🇷 France Vegan option Vegetarian Gluten-free Lactose-free Low calorie 🏠 Basic pantry

Poached Eggs with Sautéed Spinach

Name: Poached Eggs with Sautéed Spinach
Prep time: 7 min
Cook time: 7 min
Total time: 15 min
Yield: 1 servings
Cuisine: France
Ingredients: 3 eggs; 200 g fresh spinach; 1 garlic clove; 1 tbsp olive oil extra virgin; 1 tsp vinegar; salt; pepper

Brunch style. Low calorie, high nutritional density. Protein-rich recipe, ready in 15 minutes.

⏱ 15 min

📋 7 min prep

🔥 7 min cook

🍽 1 servings

🔥 300 kcal · calories per serving

medium

Brunch style. Low calorie, high nutritional density.

Ingredients

How many are you cooking for?

Original recipe for 1 servings

3 eggs
200 g fresh spinach
1 garlic clove
1 tbsp olive oil extra virgin
1 tsp vinegar
salt
pepper

Step by step

Follow the timeline: technique icon, time and temperature when relevant.

Step 1 Cook 3 min

Poach the eggs for 3 minutes in water with vinegar. Taste for salt at the end and adjust if needed.
Step 2 Pan 2 min

Sauté the spinach with garlic and olive oil for 2 minutes.
Step 3 Serve

Serve the sautéed spinach on a plate with poached eggs on top

Storage

Store in the fridge in a sealed container for up to 3 days. Reheat gently on the stove or microwave 1–2 min. Freeze only if the recipe allows.

Chef tips

Mise en place: chop and weigh before cooking so you don't run over time.
Taste for salt at the end; broths and canned foods already add sodium.
For meal prep, keep dressings separate until serving.

Allergens

No major allergens from the standard 14 in the base ingredient list.

Diet

🥬 Vegetarian

Variations

Substitutions for a vegan version

Instead of: egg

Use: crumbled firm tofu or chickpea flour mixture with water

Why: Egg binds and provides protein; tofu or chickpea flour serve a similar function in sautés and frittatas.

Tip: For scrambled eggs, use tofu; for binding doughs, 1 tablespoon of chickpea flour + 2 tablespoons of water per egg.

Other variations

Lighter version: reduce oil to 1 tablespoon and increase vegetable quantity in Poached Eggs with Sautéed Spinach.
Batch cook: double quantities and store in containers for up to 3 days in the refrigerator.

Quick summary

At-a-glance while you cook. Full details are in the step-by-step.

1 Poach the eggs for 3 minutes in water with vinegar. Taste for salt at the end and adjust if needed.
2 Sauté the spinach with garlic and olive oil for 2 minutes.
3 Serve the sautéed spinach on a plate with poached eggs on top