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Easy & Healthful Winter Breakfast Idea: Rocket Eggs!

The perfect poached egg is the one you actually make and enjoy, because it's way easier than you thought!

Poached Egg on Toast

Okay, the name is misleading: this is actually a post on how to make poached eggs, but I’ve never liked that word, “poached”.  “Poached” anything sounds gross, immoral, or illegal, whereas “Rocket”, er, rocks 🙂

As most of my readers are suffering through Winter at the moment, I thought you might enjoy another way to enjoy a great, satisfying breakfast that is perfect on a chilly morning and 100% guilt-free.  Total preparation time is only 5 minutes, but you get a hot, homemade breakfast!

Rocket Egg Advantages

Eggs are really good for you.  Period.  They are packed with lean protein, vitamins, and even some good fats, and have on average only about 80 calories per egg, but they pack an amazing 6 grams of protein each!  This is why bodybuilders and fitness nuts cram eggs into themselves all the time.  I love that they’re a source of animal protein, but no actual harvesting of live animals takes place.

Making poached eggs, I mean Rocket Eggs (it is a bit of an awkward label to embrace naturally) is also awesome in that it cooks the eggs to any level of doneness you want, but it adds NO calories!  It also cooks the eggs in just about the most delicate way an egg can be cooked.

Let’s compare egg-cooking methods:

Scrambled: boring, and easy to overcook accidentally, turning them into dry, rubbery Ick (or to do whatever it is that results in soggy scrambled eggs). They require butter, cheese, or cream to taste any good, and they don’t pair with anything except fried breakfast potatoes (more fat!) or fatty, salty meats like bacon or sausage.



Fried: whether sunny-side up or over easy/medium/hard, these will always have a sheen of oil on them that makes them feel heavy. Whites can get rubbery or crispy, which many find undesirable.  Also hard to pair with anything other than the above, or put in a burger (usually as a “hangover cure” burger that packs 1000+ calories!).  Can reasonably be paired with toast, however.

Would even a teenage boy eat this? Photo credit Violetriga @ Wikimedia

Would even a teenage boy eat this?
Photo credit Violetriga @ Wikimedia

Microwaved: just say NO!  Please, seriously, life is too short for microwaved eggs.  Just depressing.  And smelly.

[Note: All of the above methods also leave a greasy frying pan or egg-y microwave dish.]

Boiled (in shell): they make a great snack or addition to a salad, but … when have you ever shuffled into your kitchen on a cold winter’s morning thinking, “I’ve gotta boil and peel me some eggs, yum!”?  The Hot Breakfast Satisfaction just isn’t there.  Also, it’s easy to mis-time the boiling & cold-water cooling, resulting in yolks so hard and crumbly that you can literally choke on them.  Plus they take like 15+ minutes to make, and can be painful to peel if they haven’t cooled sufficiently.

How could anyone resist? Many, many ways .... Photo credit RameshNG @ Flickr

How could anyone resist? In many, many ways…. Photo credit RameshNG @ Flickr

Rocket / Poached: literally as simply as simmering some water and gently adding eggs, pulling them out 3 minutes later and transferring directly to your plate.  They are amazing on a slice of toast (today’s recipe), or served with a traditional breakfast, or placed atop savory foods like chili (I just discovered this—amazing!), tamales, crispy corned beef hash, and of course if you want to go classy-classic, as part of an Eggs Benedict recipe.

That's more like it! (Hollandaise sauce, smoked salmon, tender greens and rustic bread not included. "Serving suggestion" haha. Credit:

That’s more like it! (Hollandaise sauce, smoked salmon, tender herbs and rustic bread not included. “Serving suggestion” haha.) Credit:

Alyssa’s Easy (Slacker Levels of Easy!) Poached Egg Method

This is what I had for breakfast the other day, the only difference being I popped a small slice of 80-calorie multigrain bread in the toaster as the water was coming to a boil.

toaster and butter

Yes, I have a toaster in my life again. Great news: I haven’t once abused it by bingeing on toast like I did in the bad ol’ days! HABITS make or break your health.

  1. Add about 2″ water to a saucepan.
  2. Add several pinches of salt and a small splash of white vinegar (the vinegar is optional, but it helps the egg whites firm up upon contact with the water).
  3. Bring to a boil, then turn down heat to a simmer.
  4. Gently add an egg to the simmering water from just above the water. If you’re good at egg-cracking without getting shards of eggshell everywhere, ease the egg in directly from the shell.  Otherwise, there’s no shame in first cracking the egg into a small dish, then gently tipping it into the simmering water.

    A little frothier than I like. No idea what caused that, but it turned out great, so....

    A little frothier than I like. No idea what caused that, but it turned out great, so….

  5. Simmer gently for exactly 3 minutes. If a firmer yolk is desired, add about 30 more seconds for a medium-firm yolk, and another 30 still for a fairly firm yolk.  These times assume the egg was refrigerated until shortly before you Rocketized it.  Yes, I just made up that word, and love it.
  6. Gently remove egg from simmering water with a slotted spoon.  Gently tilt the spoon against the side of the saucepan to drain off excess water.
  7. Add salt and pepper to taste, then enjoy your hot, rising-wisps-of-steam-fresh egg however you choose!

    Now THAT's a Rocket Egg!

    Now THAT’s a Rocket Egg!

If Rocketizing Multiple Eggs Simultaneously:

This is where my level of expertise runs a little thin.  I’ve never cooked more than three of these at once.  How professional short-order cooks do it, I’ll never know.  In my experience, however, the only things to look out for are: (1) start timing from the first egg, and (2) remember the order in which you added the eggs, and remove them in the same order, so each has cooked for roughly the same amount of time.

The Proof is in the Eating

Rocket ... fuel? ;-) A tiny bit of butter on the bread, plus some pink salt and black pepper, was all it needed. So good!

Rocket … fuel? 😉 A tiny bit of butter on the bread, plus some pink salt and black pepper, was all it needed. So good!

I got to enjoy a healthful hot breakfast of only 200 calories.  The multigrain carbs gave me energy and mental sharpness right away, and the protein and fat from the egg (and the small, delicious smear of butter) gave me energy for the rest of the morning, yet the dish had none of the greasiness that frying the egg would have added.

I hope you get a chance to try this, my new favorite way of cooking eggs.  Also, please share in the comments below YOUR favorite ways to enjoy a small but satisfying hot breakfast (or if you know better ways to poach eggs, I’m all ears)!

Blessings to you in 2017,


PS: Amazon told me that if I paste some code into this article, it will provide suggestions to you for things you might find helpful.  We’ll see how it goes.  Let me know if it rocks (or stinks)!

About Alyssa (60 Articles)
Author of The Real You Is Skinny (the cult weight-loss book) and several professional publications which have been well received but would bore you to death, Alyssa Dahl loves writing about health and weight loss. Since writing TRYIS, she certified as a Clinical Weight Loss Practitioner and decided that this website needed to happen. She also occasionally says silly things on Twitter (@AlyssaMDahl) and loves to answer questions and comments---so please leave one below!
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