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Poached Egg Florentine

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.
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Servings: 4 people
Course: Breakfast, Brunch, Healthy Breakfast Plate, High-Protein Meal, Light Lunch, Weight-loss, Weight-Management Meal
Cuisine: Continental Breakfast Cuisine, European, French-Inspired, Modern Wellness Cuisine
Calories: 85kcal
Ingredients Method Nutrition Notes

Ingredients
 

  • 1 1/2 lb Spinach leaves Fresh and Shredded
  • 1 tsp Olive oil extra virgin
  • 2 tsp Low fat milk
  • 1 pinch Nutmeg grated
  • 4 pc Egg
  • 1/2 cup Light Cheese Sauce
  • 1 tbsp Reduced fat cheese
  • 1 pinch Salt or As per taste
  • 1 pinch Pepper or As per taste
Nutrition
Nutrition Facts
Low-Fat Poached Eggs Florentine
Amount per Serving
Calories
85
% Daily Value*
Fat
 
3
g
5
%
Saturated Fat
 
1
g
6
%
Polyunsaturated Fat
 
0.5
g
Monounsaturated Fat
 
1
g
Cholesterol
 
9
mg
3
%
Sodium
 
269
mg
12
%
Potassium
 
1013
mg
29
%
Carbohydrates
 
8
g
3
%
Fiber
 
4
g
17
%
Sugar
 
2
g
2
%
Protein
 
8
g
16
%
Vitamin A
 
16043
IU
321
%
Vitamin C
 
48
mg
58
%
Calcium
 
188
mg
19
%
Iron
 
5
mg
28
%
* Percent Daily Values are based on a 2000 calorie diet.

Cooking Intructions
 

  1. Place spinach in a pan with olive oil. Cover and cook until wilted.
    1 1/2 lb Spinach leaves, 1 tsp Olive oil
  2. Remove the lid and cook briefly to evaporate extra moisture.
  3. Stir in Low-fat milk, Nutmeg, Salt & pepper and mix gently. Keep it lightly moistened, not creamy.
    2 tsp Low fat milk, 1 pinch Nutmeg, 1 pinch Salt, 1 pinch Pepper
  4. Poach 4 eggs in gently simmering water until softly set(or to your preferred doneness).
    4 pc Egg
  5. Spread the spinach evenly into 4 shallow dishes(or one large baking dish).
  6. Make small hollows and place one poached egg into each.
  7. Spoon a thin layer of light cheese sauce over the top.
    1/2 cup Light Cheese Sauce
  8. Sprinkle a very small amount of reduced-fat cheese.
    1 tbsp Reduced fat cheese
  9. Place under the grill for 1–2 minutes until the topping melts lightly. Do not over-brown.
  10. Serve hot, as a Light brunch plate, High-protein breakfast OR Low-fat meal option.

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.
Dry spinach = creamy illusion without cream.

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
Low-fat cheese behaves better when you stop asking it to be something it’s not.

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
This version feels clean, gentle, and surprisingly energising.

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
It still stays light, but the mouthfeel softens.

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
The flavour deepens without adding heaviness.

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

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