Perfectly Poached Eggs on Rye with Guacamole: #MeatlessMonday Meal Inspiration

Poached Eggs on Rye with Guacamole
Poached Eggs on Rye with Guacamole is a quick and easy meal idea for Meatless Monday or any of those other days when you’ve spent more time outside than inside. I was never really an ‘egg-person’ while I was growing up, but life has taught me that eggs are a very easy and very nutritious meal now and again. I like serving runny yolks, particularly, because while I myself am not actually a huge fan of them, I know that raw yolks are absolutely packed with the good stuff:  Protein, Fat, Calcium, Magnesium, Iron, Phosphorus, Potassium, Sodium, Zinc, Copper, 
Manganese, Selenium, Thiamin, Riboflavin, Niacin, Pantothenicacid, B6, Folate, B12, 
Vitamin A, Vitamin E, Vitamin D, Vitamin K, DHA and AA, Carotenoids. 
It kinda reads a little more like a multi-vitamin than 1 single food, huh? Anyhow, when you heat up the egg, some of these nutrients decrease by up to 50%. 

I’ll be the first to admit that Dr Mercola is not my first go-to for information of any kind, but he references an American study that was done in 2002 which concluded that of the 69 billion eggs that are produced annually in the US, only 2.3 million are contaminated with salmonella. He did the math for me: 1 egg in 30,000 is contaminated with salmonella. AND, most of the risk of salmonella comes with eating raw egg whites, not raw egg yolks. So for those of you who are afraid to eat eggs with runny yolks: you’re losing out on a lot of free nutrients when you cook that yolk. 

Now that we’ve got that settled. On to the easiest way EVER to poach an egg perfectly. I learned this over at Primal Palate, and it’s the Best Trick in the WORLD. One might even call it a Kitchen Hack. 

How to Poach an Egg Perfectly
Step 1: Fill a frying pan with water. You want at least 2-2 1/2″ depth. Bring the water to a near-boil.

Step 2: Add about 3 Tbsp white vinegar. Place some mason jar lid rings into the water and let them heat up. Keep the water at a good simmer – we don’t want it to be a rolling boil.
How to Poach an Egg Perfectly

Step 3: Crack your eggs into small bowls (1 egg per bowl), and fold a piece of paper towel in half – leave it on the counter nearby. 
How to Poach an Egg Perfectly

Step 4: Carefully pour an egg into the water directly above a mason jar ring.  Set the timer for 3 minutes. 
How to Poach an Egg Perfectly

Step 5. With a slotted spatula, remove the ring+egg from the water and drain on the paper towel. 
How to Poach an Egg Perfectly
Step 6: Gently cut around the inside of the ring with a bread knife to loosen the egg from the ring. Use the spatula to place the egg on your bread.
How to Poach an Egg Perfectly

I toasted some light Rye, made up a batch of guacamole and spread that on the rye, then topped with the poached eggs and some parm cheese, salt, & pepper. I served tomatoes on the side. This would be equally as yummy when served for breakfast, lunch, or brunch. 

I had this super awesome video to add at the end of this post, showing me slicing into the egg just like Chef Gordon Ramsay and showing a river of yolk flowing from the perfectly poached egg, but Dropbox is currently being uncooperative, so I can’t upload it to YouTube. Another time. 

The following two tabs change content below.

Jenn vanOosten

I live in Hamilton, Ontario, and love my city. I'm a Netflixer, choral music geek, bookworm, inventor of recipes (I take Artistic Licence on EVERYTHING that I make), wife of one, mother of two, and owner of a neurotic Schnauzer. I respect people who respect others. I love good food that's well done, but my favourite lunch is KD & hotdogs. With ketchup. I'm addicted to Clearance Shopping. I will ALWAYS get the product that I want at the price that I want, eventually.


  1. I was totally thinking of Gordon Ramsey when I read this post! Good tip!

Leave a Reply

Your email address will not be published. Required fields are marked *


You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>