For years, the nutritional advice has been that “breakfast is the most important meal of the day”. Ideally, eating a balanced breakfast within a few hours of waking up can get you prepared for the day ahead. It has health benefits like boosting your metabolism, improving heart health and can even affect your concentration, memory and mood. However, choosing the right breakfast is almost as important as eating it at all.
Nutritionists are blue in the face from telling us that protein is the breakfast MVP for a reason. It’s the only thing that will keep your blood sugar steady and actually make you feel full until lunchtime — something that glorified piece of cake you call a “muffin” will never do.
Eggs are the gold standard for a morning pop of protein, but making eggs on a busy morning isn’t always possible. For those seeking a simple approach without any cookware or stovetop cleanup, microwave-poached eggs are the hack you’ve been waiting for. This one-minute, mess-free technique elevates your protein intake without creating kitchen chaos.
I started making them a year ago, and the fluffy balls of protein have become a staple of my morning diet. They are served simply over toast with sliced avocado and hot sauce. Here’s how I make a perfect poached egg in one minute or less.
Read more: Achieve Your Daily Protein Goals With This Simple Visual Guide
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How to make poached eggs in the microwave
Step 1: Fill a ramekin with a half-cup of salted, room-temperature water. It must be enough to submerge the egg.
Step 2: Crack one egg and carefully drop it into the water, trying not to disturb its structural integrity.
Step 3: Place the ramekin in the microwave and cook on high for about 45 seconds, or longer if you prefer a firmer yolk.
Step 4: Remove the egg gently from the water with a slotted spoon or wire skimmer.
Step 5: Serve over toast or a bed of greens with avocado, hot sauce, chili crisp and other accompaniments.
Note: The base temperature for any microwave will vary and, thus, cook times may also. Try 40 to 45 seconds for your first effort, then add five-second increments for subsequent tries until you achieve the desired doneness.
Poke the egg to avoid explosions
I haven’t experienced any egg-related explosions, but a Reddit deep dive into microwave egg poachers unearthed a nugget of advice: Avoid yolk explosions by poking it through with a toothpick.
How to serve poached eggs
Stick that fluffy puff of protein on a piece of toast with some spinach, top it all with flaky salt, hot sauce or hollandaise and have a cafe-quality breakfast in less time than it takes to brew coffee. You can also use them to top a salad or serve over rice with pickled vegetables and chili crisp for a light lunch.
More time-saving cooking hacks?
Cooking bacon in the oven is the cleanest method and results in even crispier strips, with no greasy stovetop to clean afterward. A fast water boil with these two pantry ingredients lifts stubborn stains from your best cookware without all the manic scrubbing. Here are nine more cooking hacks that save time, energy, and money.
If you don’t want to cook, this is my favorite prepared meal delivery service for 2025.
FAQs
What should I pair with my poached eggs?
A small batch of bacon cooked in the air fryer can be another quick protein value add to your breakfast in the morning and it’s a perfect pairing with your microwave-poached egg.
How do I prevent my poached egg from exploding?
You can prevent your egg yolk from exploding by starting with a small increment of time in the microwave, like 45 seconds. If you need to heat the egg more, you can add increments of five seconds as needed. Poking the egg yolk with a toothpick before putting the egg in the microwave may also help prevent an explosion during or after poaching the egg.
When should I use my microwave for poaching eggs?
Using your microwave to poach eggs is a quick way to get some protein added to your breakfast or lunch, and it’s a completely safe way to cook the egg as long as you add small increments to the microwave timer.
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