Poached Egg on Skinny Garlic Toast

This recipe makes an absolutely delicious way to start the day! It’s completely vegetarian, simple to make, and extremely satisfying. I know once you try it you’ll want to make it at least once a week. It makes one serving but you can easily double and triple this recipe. Each skinny serving has 206 calories and 7 grams of fat.
Poached Egg on Skinny Garlic Toast

Helpful Tips About this Recipe

Makes 1 serving. This can be doubled, tripled, and so on.

Healthy Benefits
Whenever a recipe calls for using whole eggs, Eggland’s Best eggs are my very favorite to use. They have less saturated fat, less cholesterol, more Vitamin D, more Vitamin E and double the Omega 3 than regular eggs. They’re sold in most supermarkets.

Shopping Tip
One of my very favorite bread is Milton’s multigrain. It’s sold in most supermarkets, Trader Joe’s and Costco.

Prep Tips

To ensure that the egg yolk stays whole while poaching, crack each egg into a custard cup or small dish first instead of cracking right into the pan. This way you can gently slide the egg into the water.
Vinegar is added to the water for poaching because the acid helps keeps the egg white intact. Poaching water should be at a gentle simmer. They’ll be a little steam and tiny bubbles.

WW Freestyle SmartPoints
WW SmartPoints
SKINNY FACTS: for 1 serving (based on using Milton’s multigrain bread)
206 calories, 7g fat, 2g sat. fat, 176mg chol, 12g prot, 25g carbs, 4g fiber, 280mg sodium, 5g sugar
FACTS: for Freestyle SmartPoints
134 calories, 1g sat. fat, 5g sugar, 6g protein


Poached Egg on Skinny Garlic Toast

Poached Egg on Skinny Garlic Toast

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Prep Time 10 minutes
Cook Time 5 minutes
Total Time 15 minutes
Course Breakfast, Main Course
Cuisine American
Servings 1
Calories 206 kcal


  • 1 slice of multigrain or whole wheat bread, I used Milton’s multigrain, see shopping tip
  • 1 teaspoon reduced-fat butter or Smart Balance Light
  • ¼ teaspoon garlic powder
  • ¼ cup tomato, chopped and drained (I used sliced grape or cherry tomatoes)
  • 1 teaspoon Parmesan cheese, grated
  • 1 cup of water
  • ½ tablespoon of apple cider or any white vinegar
  • 1 egg, I like using Eggland’s Best eggs, see healthy benefits
  • Salt and pepper to taste, if desired


  • Toast bread and spread with butter or Smart Balance Light. Sprinkle all over with garlic powder and Parmesan cheese. Place chopped tomatoes all over top of toast.  Set aside.
  • In a small pot, bring 1 cup of water to a boil. Add vinegar. Crack egg into a small custard cup or small bowl and slowly pour it into the pot of boiling water. Set a timer and simmer egg for 3-4 minutes. Cook to desired consistency. If you like it very running cook for 3 minutes.
  • While the egg is cooking, place garlic toast under the broiler for about 30-45 seconds for cheese to melt. Remove from oven.
  • When egg is ready, carefully remove from water using a rubber spatula. or large spoon. Place the poached egg on top of garlic bread and serve immediately with a fork and knife.


Serving: 1toastCalories: 206kcalCarbohydrates: 25gProtein: 12gFat: 7gSaturated Fat: 2gCholesterol: 176mgSodium: 280mgFiber: 4gSugar: 5gBlue Smart Points: 4Green Smart Points: 6Plus Points: 5
Tried this recipe?Let me know how it was!

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