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Spicy Poached Eggs with Spinach and Yogurt

Serves 4


    This homage to the sun plays out visually as well as nutritionally. To celebrate the return of the vitamin D-giving sun, this dish of eggs, spinach, and yogurt with a hint of spice is a vitamin D party on a plate. A single serving of these eggs contains 12 g of protein and more than 70 percent of the RDA of vitamin D. Taking inspiration from the Turkish egg dish çilbir, the creamy yogurt is drizzled with a little bit of olive oil that’s been flavoured with chili flakes and sweet paprika. Lay out components separately and then mix them up to savour the creamy texture and delicious smoky flavour.


    Eggs and a drop of vinegar

    Adding acidic vinegar to the poaching water changes the structure of the protein (as does cooking) and helps the egg hold its shape by making that process happen more rapidly.


    Spicy Poached Eggs with Spinach and Yogurt


      • 8 Tbsp (120 mL) Greek yogurt, divided
      • 2 Tbsp + 2 tsp (30 mL + 10 mL) extra-virgin olive oil, divided
      • 1/4 cup (60 mL) pumpkin seeds
      • 1 tsp + 1/4 tsp (5 mL + 1 mL) crushed red pepper flakes, divided
      • 4 cups (1 L) baby spinach
      • 1 tsp + 1/4 tsp (5 mL + 1 mL) sweet smoked paprika, divided
      • 1/4 tsp (1 mL) salt, plus extra pinch
      • 1/4 cup (60 mL) white vinegar
      • 4 organic eggs


      Per serving:

      • calories228
      • protein12 g
      • total fat19 g
        • sat. fat4 g
      • total carbohydrates5 g
        • sugars2 g
        • fibre1 g
      • sodium468 mg



      Add 2 Tbsp (30 mL) yogurt to each of 4 serving plates and spread in a swirl on half the surface.


      To large skillet, add 1 Tbsp + 1 tsp (15 mL + 5 mL) olive oil, pumpkin seeds, and 1 tsp (5 mL) red pepper flakes. Heat on medium-low heat, stirring constantly. When pumpkin seeds start to pop, reduce to low heat. When pumpkin seeds are golden brown, add spinach, 1 tsp (5 mL) smoked paprika, and 1/4 tsp (1 mL) salt; stir for about 2 minutes, until spinach is wilted. Divide spinach among serving plates, arranging it opposite the yogurt.


      Set still-warm skillet aside, off the heat, and add remaining 1 Tbsp + 1 tsp (15 mL + 5 mL) olive oil, 1/4 tsp (1 mL) red pepper flakes, and 1/4 tsp (1 mL) smoked paprika. Continue to rest off the heat to allow flavours to infuse.


      To poach eggs, in large saucepan, bring water to a simmer over medium-high heat. Add vinegar and pinch of salt. Stir gently and add eggs, one by one, to water. Poach for 2 to 3 minutes, or until eggs float to surface. Using slotted spoon, gently remove eggs, pat dry with clean kitchen towel, and place on centre of each plate. Drizzle 1 tsp (5 ml) red pepper flake-paprika oil over surface of yogurt on each plate and serve.



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      Going Pro

      Going Pro

      You might think of protein as something you mainly get from a meal and, therefore, not a component of dessert. But, if you’re going to opt for dessert from time to time, why not consider working in ingredients that go big on this important macronutrient? It’s easier (and more delicious) than you may think! Protein is an essential part of every cell in your body and plays a starring role in bone, muscle, and skin health. So, certainly, you want to make sure you’re eating enough. And it’s best to spread protein intake throughout the day, since your body needs a continual supply. This is why it can be a great idea to try to include protein in your desserts. When protein is provided in sufficient amounts in a dessert, it may help you feel more satiated and help temper blood sugar swings. Plus, in many cases, that protein comes in a package of other nutritional benefits. For instance, if you’re eating a dessert made with protein-packed Greek yogurt, you’re not just getting protein; you’re getting all the yogurt’s bone-benefitting calcium and immune-boosting probiotics, too. Adding nuts to your dessert doesn’t just provide plant-based protein, but it also provides heart-healthy fats. Yes, desserts need not be just empty calories. Ready for a treat? These protein-filled desserts with a healthy twist are dietitian-approved—and delicious.