30 second ‘poached’ egg on smashed avo and rye toast

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If I consider how much I love poached eggs and how often I make them, this recipe whilst extremely basic is fairly revolutionary. It has saved me so much time. I have told a few people about this 30-second quick poached technique’ and some have said it has ‘changed their life’.

I do love poaching eggs the traditional way, but when I’m making myself a quick breakfast, it is hardly worth all the effort to heat a deep pot of water to poach one egg.

This winter I have been loving them on smashed avo, and I love rye bread toast.

How to poach an egg in a microwave:

The eggs:

They have to be free-range and fresh. Any way you look at it, they are just so much better. 

The flavour:

It is imperative to grease the ramekin or teacup that you make the eggs in, otherwise, the eggs will stick. If you are worried about additional calories, you can drop a teaspoon or two of water into the bottom before breaking the egg, or spray lightly with a cooking spray. I love to use my own homemade smoked chilli infused oil. It gives the egg a slight kick which I love. Olive oil or other herb-infused oils work wonderfully too.

Thyme and eggs are a perfect partner and I sprinkle a few leaves over my eggs. I use dried if I don’t have fresh and enjoy dill with them too.

The toast and the timing:

Get the toast going before you put the eggs in the microwave because it takes longer.

I normally:

  • put the toast in the toaster
  • grease the ramekin or cup
  • break the egg and season
  • cover with cling film allowing a small gap of air
  • take the toast out of the toaster
  • cut the avo
  • place the egg in the microwave for 30 seconds (you can go an extra 5 if you want it well done)
  • smash the avo on the toast and season with loads of salt and pepper
  • take the egg out of the microwave and place it on the avo toast and voila, you have a nearly instant and super healthy breakfast that is packed with flavour.

Add slices of crispy fried dry-cured bacon to take this up a notch and splash a few drops of hot sauce if you like it like that.

You may also like:

My best egg recipes

Warm salad with broccoli, new potatoes, artichokes and eggs

Crispy fried egg o avo toast with mushrooms, spinach and pesto


I look forward to connecting with you again in the future.

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I can also be found enthusiastically pinning beautiful food images on Pinterest. 



  1. What a brilliant little trick for cooking eggs. I did wonder from the photo why yours looked different to mine and then I read on. Me thinks though that these are more akin to fried eggs as they are cooked in fat and not water but whatever they are I shall be using your trick to cook myself a this quick snack in the very near future. A very nutritious way to start the day!

  2. Hi Camilla, I don’t think its really ‘fried’ either as the amount of oil is so negligible and really only seasons it. Its not the oil that cooks the egg, rather the microwave and the steam. I first started out cooking eggs like this with a bit of water to mimic the ‘poach’ and the results are the same with oil. Its an almost instant way to add protein to a meal. The downside is the runny yolk. With this method its difficult to get a runny yolk and cook out all the white.

  3. These photos are sublime Sam! really really beautiful! x

  4. Thanks Lori xxx

  5. Im a recent follower of your blog and I LOVE it! Your photos are superb. Please if you get a moment could you tell me how you get your photos displayed so large? What dimensions etc do you use? Feel free to pop over and look at my blog and you will see my dilema… I can’t manage to get mine this large and look so good. Thanks again- think Im having eggs for dinner!

  6. Hi Esther, I merely size then according to the size of my blog. They are as wide as your blog architecture will allow.

  7. 30 second eggs? That’s such a great tip – I would never have thought of cooking them in the microwave. You are lucky you have family to supple fresh eggs.

  8. what a lovely recipe, I’ll have to try your microwave method and see how it compares to my standby microwaving method which is similar but slightly more poach-y: you just boil the kettle, then 3/4 fill a breakfast bowl with the boiling water and crack your egg (or two) into the bowl. Microwave on high for 55-60 seconds (you might need to test this – it depends on your bowl & power of your microwave) and voila, perfectly poached eggs with gooey centres… if that’s what you’re after 🙂
    My toaster is slow so if I boil the water, put the toast on then the eggs in the microwave they are usually all done at the right moment… but they could definitely use some smashed avocado too!

  9. Thanks Sally, I do also like your poaching recipe although I image 50 seconds will cook the egg quite thoroughly, but I’m definitely going to give it a try.

  10. Sam – you are a legend! I love so many of your recipes and saw this on pintrest last night I knew it would be the first one I made. I had it for brekkie…divine.

  11. PLease remove my content from your site

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