Poached egg with green peppers, sliced black olive, and seasonings.

Time for another Mostly-Meatless Monday!

I used to make these eggs fairly often when I was a single working mom of a busy teenager.* The eggs can be prepped and cooked in three minutes or less.

Then you wolf ‘em down, or slap ‘em onto some  low carb flax flatbread—with any “fixins” you have handy—for a couple of grab-and-go breakfast sandwiches. (Or you could put them between two leftover sausage patties. Whichever.)

Five to ten minutes, tops, and you’ve stopped yourself from wasting time and money in that fast food drive-thru between you and work!

I make these in that insect-looking thing on the right: a microwave egg poacher. I found my poacher hanging on a random aisle in the grocery store. (You know: the way they hang up all those cheap impulse buys that usually aren’t worth it. The key word here is “usually.”)

If your store doesn’t have any useful impulse buys hanging around, there’s always an Amazon search. Or, you could make do with coffee cups covered with small plates or paper towels. (The cooking time might be a little different, though—and even after greasing the cups, the eggs may be a little harder to remove than with that poacher!)

*Yes, I have both a toddler and a teen. (The teen is in college and will turn 20 this year.) But that’s a long story for another time.

Loaded Microwave Poached Eggs

Note: I realize it seems strange to call these “loaded” and then claim that some of the best ingredients are optional. But I’m wanting to stress that you make this with whatever you have on hand, NOT according to some prescribed formula. (And if you’re out of leftovers but stocked up on spices, these will still be loaded—with flavor!)


  • 2 eggs
  • salt, pepper, and other seasonings to taste
    • Try onion powder (if you’re not using chopped onions), garlic powder, dried parsley, paprika, chili powder, cayenne…..The list could go on and on!
  • (optional) some leftover cooked meat scraps
    • Think garnish, not a full layer of meat. Otherwise the eggs may not cook.
  • (optional) pre-chopped vegetables (frozen okay!), and/or some leftover cooked vegetables
    • only use 3-5 pieces of each vegetable per egg
    • limit yourself to 2 types of vegetable per egg
    • some ideas to get you started:
      • chopped onions, bell peppers (any color), mushrooms, black olives, or tomato
      • leftover cooked broccoli or cauliflower—anything you can just tear up and throw in
  • (optional) some shredded cheese (You Whole30—and other non-dairy—folks are welcome to leave this off.)


  1. Grease your cooking utensil with your favorite egg-cooking fat. (If you’re using the poacher, grease all four wells. this will make cleanup easier.)
  2. Crack the eggs into the cooking utensil and pierce the yolks. (Egg yolks like to explode in the microwave! Piercing them will help limit the eggs to small ‘pops,’ and help prevent full-blown disasters.)
  3. Add your seasonings.
  4. Add meat and vegetables if you have them, following the guidelines above. The steam and heat will cook any raw vegetables just soft enough to be edible, and the eggs will “rise” enough to enclose the vegetables.
  5. Close the poacher  or cover the coffee cups. Microwave on high for 70 – 90 seconds if you just have spices, or 90 – 110 seconds if you’ve loaded them down. (Microwave ovens vary greatly, so this cook time may need adjusting. And if you’re putting the eggs on sandwiches, make sure the yolks are cooked enough that they won’t drip all over you!)
  6. After the eggs are cooked, add the cheese if you’re using it. You may need to microwave for another 5 – 10 seconds to melt the cheese. Then eat or make sandwiches, as described above.

Yield: Two loaded poached eggs.

Tip: When I make these into sandwiches, I usually slice off the rounded bit of white on the bottom of the egg. (This will let the egg sit flat against the bread.) I place the sliced-off bit beside the main egg on the sandwich, or I munch it while I’m putting things together.

Nutritional Information: Nutritional info will vary, depending on how you made these. One large egg, before you add anything, contains approximately 0.4 g carbohydrates, 0.0 g fiber, 0.4 g net carbs, 6.3 g protein, 5.0 g fat, and 74 calories.

2 Responses to MMM: Loaded Microwave Poached Eggs

  1. Terese says:

    Awesome! Sounds great and love the pic. Definitely doing these for breakfast next week!

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