Poached eggs on toast, ham & cottage cheese

Recipe Image

Total Time:    10 minutes

Nutritional per serving
Calories: 354 kcal
Fat: 19 g
Protein: 43 g
Carbohydrates: 0 g

A slightly different take on poached eggs on toast, this breakfast is extremely quick and easy to make and it has been designed with a view to providing a good balance of healthy carbs and protein.

Most people will normally choose two poached eggs, however, unless you’re a giant, one is probably enough. There’s a few different poached eggs recipes in our eBook so given them a try as it’s a great start to anyone’s day.


  • 1 slice of wholewheat bread (90 kcal)
  • 1 large egg
  • 75g lean ham (109 kcal)
  • 43g fat free cottage cheese
  • 1 tsp light cheese spread


  1. To get the perfect poached egg, boil about 2 inches of water in a pan and add a dash of salt and a touch of vinegar.
  2. Bring to the boil, reduce heat and swirl the water with a ladle to create a vortex.
  3. Crack the egg and carefully drop it into the centre of the vortex.
  4. Poach the egg for 2-3 minutes depending on how you like it, toast the bread whilst the egg is cooking.
  5. Once the toast is done, spread a thin layer of the light cheese and add everything to the plate.

Tips & Alternatives

As there are lots of different types of bread available, ensure you check the nutritional content of your chosen bread and plan to use a serving which delivers around 90 kcal in line with the bread in this example.

50g of smoked salmon is a good alternative to ham so it may be a good idea to switch between the two to ensure you don’t get too much processed meat which may be unhealthy if eaten frequently.

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