Confit tomato and poached eggs on a white plate for a low calorie dinner
Low Calorie,  Recipes

Confit Tomato with Poached Egg

Low Calorie Breakfast

Confit Tomato with Poached Egg

Looking for a lush breakfast without the calories? Well, look no more. This confit tomato with poached egg has under 300 calories, it’s super easy to make and it is ready in under 15 minutes. There are bold flavours of rosemary and garlic in this dish, paired with the delicate touch of olive oil and the mild and tangy tomatoes. The rich, runny egg yolk will bring all those flavours together in perfect harmony. Still not convinced? Add a lightly toasted slice of sourdough bread (approx. 100 kcal), and use it to mop up all those amazing tomato and olive oil juices.

Breakfast made simple …and delicious. Try this low calorie confit tomato with poached egg!

Confit Tomato with Poached Egg in a white plate ready to be served for breakfast

If I had to eat only one thing for breakfast for the rest of my life, that would be the almighty egg. I’m not exactly sure where this love for all things egg comes from. It might be a matter of habit, as I was brought up on savoury breakfasts, most of which involved eggs cooked in various ways. Funny enough, the poached egg was my least favourite as a child. I actually couldn’t stand it. My mother eventually gave up and stopped poaching eggs for quite a long period of time. Probably for this reason, I haven’t even considered poached eggs for breakfast until I was in my thirties. I always went for omelettes when I was eating out, and for scrambled eggs – if I was cooking at home.

But once I had a poached egg for brunch, I knew that there was no turning back. Naturally, I messed up quite a few dozens of eggs until I figured out how to master the art of poaching. I remember at the time, that I was rather scared and confused about endless tips and tricks and ‘secrets’ of making the perfect poached egg. Truth is, there is only one secret: the egg. You need the freshest egg that you can possibly get. Once the egg gets older, the albumin starts to get thinner and in the end it won’t hold together. Other than that, a pinch of salt and a splash of vinegar added to the simmering water will help the albumin set. But in my experience, if the egg is fresh enough, there’s no need for vinegar.

Confit Tomato with Poached Egg on a white plate ready to be served for breakfast

Confit Tomato with Poached Egg – recipe notes and variations

For this recipe, I used a mix of coloured baby tomatoes, but you can easily replaced them with cherry tomatoes or any other variety of baby tomatoes. If the tomatoes are too acidic, add 1/4 teaspoon of sugar to balance the acidity. The olive oil may be a bit too overpowering, especially if you’re using extra virgin olive oil. As a variation, you can replace the olive oil with cold pressed rapeseed oil. I actually prefer the rapeseed oil version – it impairs an overall milder taste. Rosemary can be replaced with flat leaf parsley. I recommend using the finely chopped stalks during the cooking process and the finely chopped leaves as a final seasoning. As accompaniment, sourdough bread works best. Even better if it is a couple of days older, as it will absorb better those beautiful juices.

Confit Tomato with Poached Egg


  • 350 g cherry tomatoes cut in half
  • 30 g olive oil
  • 5 g garlic finely chopped
  • 1 g fresh rosemary finely chopped
  • 2 medium eggs
  • 1 tsp white wine vinegar
  • salt
  • pepper


  • Put the olive oil, cherry tomatoes, garlic and rosemary in a small pan. Season with salt and let it simmer on very low heat for about 10-15 minutes, until the tomatoes begin to soften.
  • Fill a small pan by two thirds with water. Add a pinch of salt and a tsp of vinegar and bring to simmer. Gently poach the eggs for 3-5 minutes.
  • To serve, ladle half of the confit tomatoes onto two deep plates, season with freshly ground pepper and add an egg on top.
  • Serve with a slice of crusty bread (not included in the calorie count)
Calorie count and nutritional information for Confit tomato and poached eggs on a white plate for a low calorie dinner
Confit Tomato with Poached Egg on a white plate ready to be served for breakfast

I am very excited about the new Low Calorie Fine Dining project and I’m looking forward to hearing your feedback. My aim is to elevate low calorie dinners to a new level, and not only to make them look pretty but also to make them taste super delicious. So please let me know what you think about it. And if you like what you’re seeing, follow the hashtag #lowcalfinedining on Instagram.

To find out more about the Low Calorie Fine Dining project, please read the Low Calorie Fine Dining manifestohere.

For more recipes and foodie inspiration follow me on Instagram at @mintandrosemary.

And if you’re looking for new kitchen tools or gadgets, head over to my Amazon Influencer page for a list of carefully curated tools, utensils and cookery books. Do feel free to drop me a line if you have any questions, or if you’re looking to get a new kitchen tool/utensil/gadget. I’ll be happy to help!

Andra Constantinescu

I am a classically trained chef, with a BSc in Culinary Arts and a Masters Degree in Food Business Management.

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