Lean Cooking 101 — How To Poach An Egg Perfectly In 5 Minutes [Recipes]

If you love gooey, runny, perfectly-cooked egg yolks that flow like radiant waterfalls—you know, the kind that crown the top of any stellar plate of Eggs Benedict/Florentine—you HAVE to master the technique of egg poaching.

And you’re in luck — it’s probably the easiest, pseudo-gourmet thing you’ll ever cook.

Poaching is a science-based, surefire technique to make perfect egg yolks every time. Because the temperature is regulated and constant (boiling point doesn’t vary) the end product is always consistent and precise. Follow the method, set a kitchen timer, and voila, you’ll automatically come out with mouthwateringly delicious eggs every time.

Plus, it’s probably the leanest way to cook eggs and an easy way to add protein, healthy fats, and nutrients to salads, avocado toast, a spicy tomato base, or any simple standalone breakfast. No oil, no butter, no PAM, no nothing. Just little drops of heaven boiled up in an aquatic whirlpool.

Follow these foolproof steps and you’ll quickly nail down the art of egg poaching (AND impress your favorite egg aficionado). We’ll even follow it up with the best recipe ever created — Runny Avocado Toast.

Lean Cooking 101 — How To Poach An Egg Perfectly In 5 Minutes

Prep Time: 5 Minutes

Poaching Time: 5 minutes

• 1. Heat a small pot of water or saucepan over medium heat until it reaches a slow boil (~190º). The water only needs to be 1.5-2″ high. Add a few shakes of kosher salt.
• 2. While the water heats up, crack your egg(s) into a glass or small bowl. Each egg should start in a separate container.
• 3. Once the water starts to bubble, you’re ready to roll. Use a spoon and gently swirl the water in a circle to create a whirlpool — this helps keep the egg together while poaching. GENTLY slide the egg into the center of the whirlpool. Use your spoon and push some of the floating egg whites next to the yolk.
• 4. Turn off the heat, cover the pot, and let your eggs poach for exactly 5 minutes. DO NOT TOUCH ANYTHING.
• 5. Once your timer goes off, use a slotted spoon, gently remove the egg from the pot, and let any excess water drip off.
• 6. BAM DONE. Plate immediately. Top with kosher salt, pepper, herbs, red pepper flakes, etc.

And if you’re still totally lost, Alton Brown has a phenomenal video detailing the entire egg poaching process.

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Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP

ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Instagram (@BRYDISANTO) & Snapchat (BRYDISANTO).

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