A Powerful Low-Fat, High-Protein, Poached Egg Florentine
85kcal /serving
8g /serving
3g /serving
WHY YOU'LL LOVE THE RECIPE
- Nothing is masked by fat. You can actually taste the spinach, the nutmeg, the egg, each element stays distinct instead of melting into richness.
- You feel nourished and steady, not bloated or overfull. That matters more than indulgence once you’ve paid attention to how food affects you.
- Success depends on timing, moisture control, and balance – not on adding more. That makes it satisfying to cook, not just to eat.
- This is a dish you can return to often, not save for “cheat meals.” It feels practical, repeatable, and quietly elegant.
Low-Fat Poached Eggs Florentine
Eggs have always been my default breakfast. Not the fancy kind - just eggs, early morning, quiet kitchen, still half asleep. This Florentine version came out of that habit. I wanted something warm and comforting, but not the kind that sits heavy and makes the rest of the day sluggish.Spinach goes in first, a mountain that collapses into almost nothing. A tiny bit of olive oil, just enough to coax it along. No butter theatrics. Once the moisture cooks off, it smells green and clean, not greasy. I add a splash of low-fat milk, nutmeg, salt, pepper, just enough to soften the bitterness, not turn it into sauce.The eggs are poached separately because they deserve their own moment. Soft whites, yolks still thinking about running. That part never gets old.Everything comes together under the grill for barely a minute. A thin layer of light cheese sauce, maybe a pinch of reduced-fat cheese if I feel like it. No drowning. No overdoing.What I like about this version is how it feels after eating. Protein from the eggs, iron and magnesium from the spinach, fats kept intentionally low. It’s creamy without being rich, filling without being heavy.It tastes like breakfast that respects your morning.
Ingredients
Nutrition
Cooking Intructions
Notes
First Things First: This Is Not Creamed Spinach
This dish only works if you resist the urge to make it rich. The spinach should feel just dressed, not coated. When I first made it, I kept wanting to add more milk. Old habits from butter-heavy Florentine versions. Don’t. The restraint is the point. You want spinach that tastes green, warm, and barely softened, like it still remembers being a leaf.Spinach Handling Notes (Where Most People Go Wrong)
- Let the spinach fully wilt before uncovering, then cook just long enough to lose excess water.
- Any remaining liquid will dilute everything, especially noticeable in a low-fat dish.
- Shredding the spinach helps it collapse evenly and sit neatly under the egg.
Egg Notes: Timing Is Everything
Poach the eggs slightly softer than usual.They’ll firm up again under the grill, and that final yolk break should still feel indulgent, like you forgot this was low-fat for a second. If the yolk sets fully, the dish loses its emotional payoff.
Cheese Sauce Reality Check
Again, no to use too much.- Use a thin layer, spooned gently
- The optional grated cheese is for browning, not bulk
- Overdoing it makes the whole dish taste oddly flat, not richer
Variation 1: Ultra-Light, Almost Breakfasty
For days when I want clarity more than comfort:- Skip the grated cheese entirely
- Use skimmed milk only
- Add extra black pepper
Variation 2: Slightly Indulgent (Still Sensible)
When I want the dish to lean more brunch than diet:- Use low-fat milk instead of skimmed
- Add an extra pinch of nutmeg
- Increase cheese sauce by 1–2 tbsp, no more
Variation 3: Extra Savoury, No Extra Fat
This one surprised me:- Add a pinch of garlic powder or white pepper to the spinach
- Finish with cracked pepper after grilling, not before
Salt & Nutmeg: Small but Serious
Nutmeg should be barely detectable, more aroma than flavour.Salt should wake the spinach up, not announce itself. In low-fat cooking, seasoning isn’t optional. It’s structural.
Serving Notes
- Serve immediately, this dish waits for no one
- Best eaten hot, when spinach is tender and yolk still flowing
- Pairs beautifully with toasted sourdough or just a fork and silence
