Poached Eggs on Rye with Roasted Cherry Tomatoes — Nutriofia Recipe

Poached Eggs on Rye with Roasted Cherry Tomatoes

71 Nutrition score

Breakfast 🥄 5 min prep 🔥 15 min cook 👤 1 serving

Oven-blistered cherry tomatoes with softly poached eggs on toasted rye. Minimal prep, maximum flavour — a classic British-style breakfast simplified.

vegetarian high protein quick

Nutrient Fingerprint % of adult daily reference intake · per serving

💪 Protein

41%

🌾 Fibre

36%

🦴 Calcium

19%

⚡ Iron

52%

🌿 Magnesium

39%

🍊 Vitamin C

85%

🍃 Folate

82%

🫀 Omega-3

14%

Based on UK dietary reference values. Capped at 100% per nutrient.

💡 Make it your own: feel free to add, swap or leave out ingredients to suit your taste or what's in your cupboard. Just remember — if you change what's in the recipe, update the ingredients in your Day Tracker too, so your nutrition numbers stay accurate.

Ingredients (per serving)

Eggs, chicken, whole, raw 2 large eggs, cracked into cups first
100 g
Tomatoes, cherry, raw halved
150 g
Spinach, baby, raw washed
40 g
Crispbread, rye 2 slices rye crispbread
60 g

Method

1 Preheat oven to 200°C / 180°C fan. Halve cherry tomatoes, toss with a drizzle of olive oil and spread on a baking tray. Roast 12–14 minutes until soft and starting to blister. Note: olive oil has a lower smoke point than refined oils — keep the oven moderate and avoid scorching.
2 While tomatoes roast, bring a wide, shallow pan of water to a gentle simmer — look for small bubbles rising from the base, not a rolling boil. Crack each egg into a small cup first. Stir the water to create a gentle swirl, then slide each egg in carefully. Poach 3–4 minutes for a set white with a soft yolk.
3 Toast the rye bread. Place on a plate, top with a handful of spinach (it will wilt slightly from the heat of the eggs), then the poached eggs and roasted tomatoes. Season with black pepper.