Zucchini Noodles Topped with Poached Egg

Zucchini Noodles Topped with Poached Egg

Substituting zucchini noodles for pasta is a great way to cut calories. Topping the noodles with eggs adds protein to the meal to help you stay fuller longer and help with muscle recovery.


  1. Many grocery stores offer vegetables that are already spiralized, like zucchini, yellow squash, sweet potatoes, and beets. We recommend using a milder-tasting vegetable in the squash family, but feel free to experiment!

  2. This recipe can also be used with a roasted spaghetti squash.

  3. Replace the poached egg with an over-easy egg for a fool-proof dinner!

Thank you Egg Nutrition Center for the recipe!

  • Yield: 4 servings

  • Prep time: 15 min

  • Cook time: 10 minutes

  • Total time: 25 minutes


  • 4 Large Braswell Family Farms eggs

  • 2 Tbsp Extra-Virgin Olive Oil

  • 2 Cloves Garlic, Minced

  • 1/2 tsp Red Chili Flakes

  • 4 Medium Zucchini, Spiralized into Noodles (about 4 cups)

  • 1/4 tsp Each Salt & Pepper

  • 2 Cups Cherry Tomatoes, Halved

  • 2 Cups Packed Baby Spinach

  • 1 tsp Lemon Zest

  • 1 Tbsp Fresh Lemon Juice

  • 1/4 Cup Parmesan Cheese

  • 1/4 Cup Basil Leaves, Thinly Sliced


  1. Heat oil in a large, deep nonstick skillet on medium-high heat. Add garlic and chili flakes, stirring constantly for 1 minute or until softened. Add zucchini noodles, salt and pepper and cook, tossing gently, for 1 to 2 minutes or until zucchini has softened.

  2.  Stir in tomatoes, spinach, lemon zest and juice gently into zucchini mixture until well combined. Cook for 1 to 2 minutes or until spinach is wilted and tomatoes are warmed through.

  3. Meanwhile, bring 2 to 3 inches of water to boil in large saucepan or deep skillet. Adjust heat setting to keep liquid simmering gently. Break eggs, 1 at a time, into custard cup or saucer. Slip each egg into water holding dish close to surface. Cook eggs to a soft poach – about 3 to 5 minutes or until whites are completely set and yolks begin to thicken but are not hard, being sure not to stir the eggs. Lift eggs from water with slotted spoon; drain well.

  4. Divide zucchini mixture among 4 dinner plates and garnish with Parmesan and basil. Top each with 1 poached egg. Serve immediately.

Nutrition Information:

Per 1/4 of recipe

Calories 210

Fat 14g

Saturated Fat 3.5g

Trans Fat 0g

Mono Fat 7.3g

Poly Fat 2.3g

Cholesterol 190mg

Sodium 340mg

Carbohydrate 12g

Fiber 4g

Sugars 7g

Added Sugar 0g

Protein 12g

Calcium 168mg

Potassium 793mg