Breakfast Recipe - Poached Eggs, Rye Bread & Vegetables

Poached Eggs & Rye Bread Breakfast

Breakfast Recipe

This breakfast recipe is a delicious recipe packed full of nutrition that nourishes the gut and provides a nice even mix of macronutrients. All the vegetables used here are fantastic sources of prebiotics, a form of fibre that allow good bacteria to thrive.


A lot of my reading at the moment is on the gut and Microbiome. To give a very brief overview, the more balanced your gut is with good bacteria, the better your overall health will be. Probiotics are commonly known to improve gut health, however they are only part of the equation. For probiotics to thrive effectively, they need a good “starter” environment first. Prebiotics do just the trick and this recipe is packed full of fibre, vitamins and nutrition.


The vegetables in this recipe are all good sources of prebiotics (nutritious fibre) and help with the development of good bacteria. This breakfast recipe contains:

  • 1 Red Onion
  • 1 Leek
  • Half Red Cabbage
  • Half White Cabbage
  • Thumb sized piece of ginger
  • 1 Grated Carrot
  • Parsley
  • Coriander

Cooking the veg is very simple, add 1 teaspoon of coconut oil and allow it to coat a pan on a medium heat. Add the vegetables and then cover so they start to soften.


Spices are excellent sources of natural anti-inflammatories. A lot of people take Turmeric when they’re ill to help them feel better. This isn’t the best option. You’d be far better using it on a daily basis so that you don’t get ill in the first place. This breakfast recipe contains; Turmeric, Fenugreek, Pink Salt and Cumin Seeds. Mix a teaspoon of each together and then sprinkle over the veg and stir in.

Poached Eggs & Rye Bread

I poached my eggs by boiling a whole egg in water for 5 minutes exactly. You can then peel the eggs and place on top of your Rye bread and veg. I had a nightmare peeling my eggs in this case and only managed to salvage the yolk. Boiling or poaching eggs prevents you from adding extra calories through frying with oil or butter.

The Rye bread was simply toasted. No butter was added as the yolk and softened vegetables. This breakfast recipe works out at under 400 calories if you have 2 pieces of toast and 3 eggs. You can adjust the calories and macros by playing around with the ingredients in the spreadsheet below. I don’t calories in veg as they usually work out as minimal and can be difficult to calculate.

Poached Eggs and Rye Bread