Turmeric Poached Egg

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I don’t always want a heavy breaky. And believe it or not, I do like vegetarian dishes to mix things up a bit.

Eggs are an amazing sources of protein, containing all nine essential amino acids. A single large egg typically contains around 6-7 grams of protein, with the majority of the protein found in the egg white.  The protein in eggs is highly digestible, meaning that it is easily broken down and absorbed by the body.

This recipe is packed with delicious fresh ingredients that have also been shown to help combat inflammation. I’ve got a bit more on the properties of the ingredients, but I get it if you want to Jump to Recipe and get cooking 🙂

The healing properties of turmeric are touting regularly.

The good news is that aside from being good for you, turmeric gives food more depth and warmth, which makes them taste better and look better. It gives dishes a unique earthy flavour with a hint of spice and an incredibly vibrant colour. It has been used for hundreds of years in Ayurvedic and traditional medicine because it is thought to have healing qualities.

Turmeric is full of vitamins, mostly because of curcumin, which is its active ingredient. These antioxidants help the body fight oxidative stress and free radicals, which lowers inflammation and improves health in general. What excites me most about this is that curcumin, has been shown to modulate cytokine levels in the body, exerting both anti-inflammatory and immunomodulatory effects. Cytokines are signaling molecules that play a crucial role in regulating immune responses and inflammation. Curcumin has been shown to increase the production of molecules that reduce inflammation, such as interleukin-10 (IL-10). These cytokines help fight inflammation and encourage tissue repair and renewal, which is good for the health and balance of the immune system as a whole. The ability of curcumin to modulate cytokine levels makes it a promising natural remedy for managing inflammatory conditions and supporting immune function.

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This dish as a whole is beautiful for reducing inflammation.

It’s other tasty ingredients also have been shown to help combat inflammation.

  • Pine nuts are rich in monounsaturated fats, particularly oleic acid, which has been associated with anti-inflammatory effects. They also contain antioxidants such as vitamin E and polyphenols, which help combat inflammation and oxidative stress in the body.
  • Spinach is packed with nutrients like vitamins A, C, and K, as well as minerals like magnesium and iron. It also contains various phytochemicals, including flavonoids and carotenoids, which possess anti-inflammatory properties and help reduce markers of inflammation in the body.
  • Tomatoes are a rich source of lycopene, a powerful antioxidant with anti-inflammatory properties. Lycopene has been shown to reduce inflammation and protect against chronic diseases such as cardiovascular disease and certain cancers.
  • Extra virgin olive oil, especially when consumed in its raw form as in this recipe, contains phenolic compounds with potent anti-inflammatory effects. These compounds help reduce inflammation by inhibiting pro-inflammatory enzymes and cytokines.
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Turmeric Poached Egg

Start your day with a light and healthy twist - turmeric poached egg. Packed with protein and anti-inflammatory ingredients, it's the perfect vegetarian option for a nutritious breakfast.
Servings 2
Prep Time 10 minutes
Cook Time 5 minutes


  • 2 tsp Pine Nuts
  • 400 g Baby Spinach (Fresh)
  • 125 g Tomato halved
  • 1 tbs. olive oil
  • 1 tbsp white wine vinegar
  • 1 tsp Turmeric (Ground)
  • 2 Egg (Medium)


  • Heat a dry frying pan and toast the pine nuts for 2 minutes, then set aside.
  • In the meantime, heat the oil in a frying pan and stir fry the spinach and tomatoes for 2 minutes on medium heat until wilted. Season with salt and pepper.
  • Bring a pot of water to the boil and add in the vinegar and turmeric. Turn the heat down so that the water no longer bubbles. Carefully break in the egg and poach for 3 minutes repeat with the second egg.
  • Divide the spinach over two bowls, top with the poached egg and sprinkle with toasted pine nuts. Season with salt and pepper. Break open the eggs just before serving.
Calories: 219kcal
Cuisine: Australian Keto
Spoon Rating: 🥄🥄
Protein: Plant Based
Bonus Spoons: ⏲Fast Feed


Serving: 2g | Calories: 219kcal | Carbohydrates: 12g | Protein: 12g | Fat: 15g
Disclaimer: No Spoons to Cook is based on our own experience and research, and what we know works best for us. It is not medical advice. Our recipes focus on low inflammatory ingredients, whole foods and are founded in ketogenic and low carb ways of eating. We encourage spoonies to stay curious, ask questions, do your own research, listen to your body and to work with a Registered Dietitian or Medical Professional when appropriate to tailor your nutritional needs to support your care plan and goals.

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