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Poached Eggs over Spinach & Mushrooms

This healthy breakfast gives you a delicious way to enjoy the nutritional benefits of vegetables with your poached eggs in the morning. Using frozen spinach makes this recipe quick and easy to do with minimal effort.

Poached Eggs over Spinach & Mushrooms Prep and Cook Time: 20 minutes

4 large free-range chicken eggs
1 tsp light vinegar, (rice, white wine, or apple cider)
1 TBS chicken or vegetable broth
˝ medium onion, chopped
2 cups sliced crimini mushrooms
1 medium tomato, seeds and excess pulp removed, chopped
3 medium cloves garlic, chopped
10oz package frozen spinach, thawed and excess water removed
salt and black pepper to taste


  1. Bring water to a high simmer in a 10-inch skillet with 1 tsp of vinegar.
  2. In a separate skillet heat 1 TBS broth. Healthy Sauté onion and mushrooms in broth for 5 minutes over medium heat stirring frequently.
  3. Add tomato, garlic, spinach, salt and pepper and sauté for another 2-3 minutes.
  4. When water comes to a high simmer poach eggs for about 5 minutes, or until whites are firm. Remove from water with a slotted spoon and place over spinach mixture.

    Serves 4

Healthy Cooking Tips: Make sure you do not add any salt to the poaching water for the eggs. The salt has a tendency to dissolve the egg whites. By making sure there is enough water in the poaching pan to cover eggs, you avoid the eggs sticking to the bottom of the pan. You want the eggs to float while they cook. This also avoids breaking the eggs when you remove them with the slotted spoon. It is also important that the water is at a steady simmer without boiling. You may want to lay the spoon with the egg on a towel briefly after removing egg from water. This allows the towel to absorb some of the poaching water, and won’t dilute the flavor of your mushroom, spinach mixture.

Nutritional Profile

Introduction to Recipe Rating System Chart

The following chart shows the nutrients for which this recipe is either an excellent, very good or good source. Next to the nutrient name you will find the following information: the amount of the nutrient that is included in the noted serving of this recipe; the %Daily Value (DV) that that amount represents (similar to other information presented in the website, this DV is calculated for a 25-50 year old healthy woman); the nutrient density rating; and, the recipe's World's Healthiest Foods Rating. Underneath the chart is a table that summarizes how the ratings were devised. For more detailed information on our Food and Recipe Rating System, please click here.


Poached Eggs over Spinach & Mushrooms
1.00 serving
114.86 calories
Nutrient Amount %DV Nutrient
World's Healthiest
Foods Rating
vitamin A 6006.06 IU 120.1 18.8 excellent
vitamin C 24.68 mg 41.1 6.4 very good
tryptophan 0.13 g 40.6 6.4 very good
selenium 26.75 mcg 38.2 6.0 very good
manganese 0.68 mg 34.0 5.3 very good
vitamin K 27.12 mcg 33.9 5.3 very good
vitamin B2 (riboflavin) 0.53 mg 31.2 4.9 very good
folate 114.85 mcg 28.7 4.5 very good
protein 9.80 g 19.6 3.1 good
iodine 26.78 mcg 17.9 2.8 good
phosphorus 178.28 mg 17.8 2.8 good
potassium 557.14 mg 15.9 2.5 good
copper 0.30 mg 15.0 2.4 good
molybdenum 10.73 mcg 14.3 2.2 good
iron 2.53 mg 14.1 2.2 good
magnesium 54.83 mg 13.7 2.1 good
vitamin B6 (pyridoxine) 0.27 mg 13.5 2.1 good
vitamin B5 (pantothenic acid) 1.29 mg 12.9 2.0 good
dietary fiber 2.99 g 12.0 1.9 good
calcium 118.34 mg 11.8 1.9 good
vitamin B3 (niacin) 2.01 mg 10.0 1.6 good
vitamin B1 (thiamin) 0.15 mg 10.0 1.6 good
World's Healthiest
Foods Rating
excellent DV>=75% OR Density>=7.6 AND DV>=10%
very good DV>=50% OR Density>=3.4 AND DV>=5%
good DV>=25% OR Density>=1.5 AND DV>=2.5%

In Depth Nutritional Profile for Poached Eggs over Spinach & Mushrooms

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