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This microwave poached eggs recipe takes the perfectly poached egg and turns it into a delicious breakfast. The perfect poached egg is different for everyone. One might love a runny yolk, whereas another might prefer a bit more cooked firmer yolk. The doneness of both the egg yolk and the egg whites comes down to cook times. Once you master the perfect cooking times for your preferred egg the possibilities are endless and you can try an abundance of egg poacher recipes, or explore the rest of our egg recipes.

To be honest, making microwave-poached eggs can be tricky. It can be trickier than the stovetop method and results can vary depending on your microwave’s wattage. In this poached egg recipe, I will provide you with a few methods for poaching eggs in microwave ovens, as well as delicious ways to serve them. 

This microwave egg poacher recipe is gluten-free, dairy-free, and totally customizable. 

Are Poached Eggs Healthy

Poached eggs are quite healthy and a great addition to your diet.

• They are packed with nutrients. Eggs are a good source of protein, containing all nine essential amino acids your body needs. They’re also rich in vitamins and minerals like Vitamin D, Vitamin B12, riboflavin, selenium, and choline, all important for various bodily functions. 
• Compared to other cooking methods like frying, poaching uses minimal added fat. A large egg contains around 70 calories and 5 grams of fat, making it a good option for weight management or healthy eating plans. 
• Eggs contain some saturated fat but also contain omega-3 fatty acids, which are considered “good fats” that can benefit heart health. 
• Poaching uses minimal heat and doesn’t require adding butter or oil, which helps retain the egg’s natural nutrients and keeps the calorie count lower.

What You Need to Microwave Poached Eggs

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First, start by checking out my essentials for making poached eggs to get everything you need for making delicious poached eggs in a variety of ways.

Next, decide on how you intend to microwave your poached eggs. There are different methods for poaching eggs in the microwave. The method you choose will determine what you may or may not need. You can use an egg poacher, silicone cups, or a glass or mug, to name a few.  

No matter which method you use you will need fresh eggs. For best results, use the freshest eggs, at room temperature. I always use pasture-raised, organic eggs. These also tend to have the brightest yolk.

How to Poach Eggs in the Microwave with a Plastic Poacher

This is the microwave-safe plastic poacher that I have for microwaving poached eggs:

Microwave Poached Eggs Instructions:

1. Prep the poacher: add water to the top of the open slots line in the poacher’s base.
2. Crack the egg: Carefully crack the egg and gently pour it into the poaching compartment of the poacher. Try to avoid breaking the yolk.
3. Season the water (optional): add a splash of vinegar to the water to help the egg white set.
4. Poke the Yolk: use a toothpick to puncture the egg yolk
5. Microwave: place the cover on the poacher and heat in 30-second increments on high power.
6. Cook: repeat 30-second increments of cooking until desired doneness Here’s the tricky part: Depending on your wattage, you may need to cook for an additional 10-15 seconds at a time until the egg white is set but the yolk is still runny. It’s best to start with shorter cook times and gradually add more to avoid overcooking the egg.
7. Let it rest: Microwaved eggs can continue to cook a bit even after being removed from the heat. Let the egg sit in the poacher for 30 seconds before carefully spooning it out.

Full tutorial for the egg poaching method: How to Poach Eggs in a Plastic Microwave Egg Poacher

How to Poach Eggs in Silicone Cups in a Microwave

Microwave poached egg silicone cup instructions:

1. Prep the cups: Lightly grease the insides of the silicone cups with cooking spray to prevent sticking.
2. Crack the egg: Carefully crack the egg and gently pour it into a silicone cup. Try to avoid breaking the yolk.
3. Season the water (optional): Add a teaspoon of vinegar to the water to help the egg white set.
4. Poke the Yolk: use a toothpick to puncture the egg yolk
5. Microwave: heat in 30-second increments on high power.
6. Cook: repeat 30-second increments of cooking until the desired doneness. Since silicone cups can affect cook times compared to open water poaching, refer to these general guidelines:

Find the full tutorial for this method here: How to Poach Eggs in Silicone Cups in the Microwave

How to Poach an Egg in the Microwave in a Cup

Microwave Egg Cup Instructions:

1. Prep the water: Add 1/4 to 1/2 cup of water to your mug. You can add a pinch of salt and a little vinegar for flavor and to help the egg white set (optional). Heat the water on high power for 30 seconds to 1 minute, until steaming but not boiling.
2. Crack the egg carefully: Crack the egg on a flat surface, then gently nudge the egg white into the cup without breaking the yolk. You can use a spoon to help guide the white.
3. Polk the yolk: prick the yolk with a toothpick to prevent an explosion during microwaving. However, this can affect the texture of the yolk. I prefer to avoid explosion.
4. Cook in short intervals: Here comes the imprecise part. Depending on your wattage, you may need to cook for an additional 10-15 second intervals at a time until the egg white is set but the yolk is still runny. It’s best to start with shorter cook times and check the doneness frequently to avoid overcooking.

Full tutorial for this method: How to Microwave Poached Eggs in a Cup

When cooking poached eggs in the microwave, no matter which cooking method you choose I always recommend poking the yolk. Puncturing the egg yolk with a toothpick when poaching eggs in the microwave is a common recommendation. The main reason is to prevent the egg from exploding in the microwave. Steam builds up inside the egg as it cooks, and the yolk can be a point of pressure buildup. Puncturing the yolk allows some of the steam to escape, potentially reducing the risk of explosion.

Make sure to drain the poached eggs with a slotted spoon on a few paper towels to remove excess water before plating.

Microwave Poached Eggs Recipe

Once you cook your eggs to perfection it’s time to dress them up.

First, grab some toast. I am using gluten-free bread for this egg poacher recipe.

Then add sliced avocado or avocado mash to the toast. You can make your own, or use the convenient mashed avocado single packs.

Next, carefully place your poached eggs onto the avocado toast and season with salt and pepper, fresh herbs, or everything but the bagel seasoning. Top with a few sliced tomatoes, and enjoy with a side of fresh strawberries or your favorite fruit.

How to Eat Poached Eggs

In addition to a side of fruit, you can eat your poached eggs with a side of crispy bacon.

For even more poached eggs recipes, try these:

• How to Use a Poached Egg Maker
• How to Poach an Egg in a Poacher
• Poached Egg Recipe with Homemade Hollandaise Sauce
• Make eggs benedict with my Healthy Hollandaise Sauce Recipe

Microwave Poached Eggs Recipe FAQs

• where can I buy an egg poacher? check out my Egg Poacher Cups and Pans for Perfectly Poached Eggs
• my yolks cook before the whites, what happened? Microwaves cook through a different mechanism than traditional methods. The yolk’s fat content and the uneven heating patterns can create the illusion that the yolk cooks faster than the whites when poaching eggs in the microwave.

Things to Consider When Microwaving Poached Eggs

• Wattage variations: Microwave ovens come in different wattages, significantly impacting cooking times. Lower-wattage microwaves will require longer cooking times than higher-wattage ones. This can make it tricky to get consistent results, unlike the stovetop method.
• Overcooking: Since microwaves cook quickly and unevenly, it’s easy to overcook your egg. Start with shorter cook times and gradually add more in small increments to avoid a rubbery egg.
• Messy outcome: Microwaving can sometimes cause the egg white to spread out more than a traditional poach, resulting in a less visually appealing egg.
• Uneven yolk: The yolk might not cook as evenly as a stovetop-poached egg.
• Potential for explosion: Trapped steam can cause the egg to explode in the microwave. Pricking the yolk with a toothpick can help prevent this, but it can also affect the texture.
• Safety: Always use microwave-safe mugs or cups.

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