This recipe is great for a filling breakfast that is packed with fiber, protein, and healthy vegetables. The combination of the earthy bulgur and vegetables go perfectly with the yolk, making a creamy coating that is irresistible. I also love how well the bulgur holds up, so it can be cooked ahead of time and reheated. This means I can make a big batch of it and only have to poach a couple eggs to I have a satisfying and delicious breakfast!

Poached Eggs & Bulgur Wheat

Prep Time: 10 minutes
Cook Time: 20 minutes
Resting Time: 5 minutes
Total Time: 35 minutes
Course: Breakfast
Servings: 4 Servings
Calories: 402kcal


  • 2 tsp olive oil
  • 6 cloves garlic minced
  • 3 oz yellow onion diced small
  • 6 oz mushrooms sliced
  • 6 oz zucchini sliced
  • 6 oz yellow squash sliced
  • 1 tsp crushed red pepper
  • 1/2 tsp salt
  • 1 tsp pepper freshly ground
  • 2 tsp thyme fresh, removed from stem
  • 8.8 oz bulgur quick cook
  • 8 eggs
  • 2 tbsp white vinegar
  • tabasco to taste
  • 3 cups chicken stock


  • In a medium sized pot, heat olive oil over medium high heat. Add garlic and onions and let cook for 2-3 minutes. Add mushrooms, zucchini, and yellow squash and let cook 4-5 minutes, until squash just starts to get tender. *Do not cook through or your vegetables will be mushy when the bulgur is done.*
  • Add crushed red pepper, salt, pepper, and thyme. Add chicken stock and bulgur to pot and bring to a boil. Stir once, cover, and reduce heat to a simmer. Let cook for 10 minutes (or based on packaged instructions if not using quick cook bulgur), then remove from heat and let stand for 5 minutes.
  • Once bulgur is simmering, it's time to start the poached eggs. Add 4-5 inches of water in a sauce pan large enough for 8 eggs and white vinegar.  Bring to a boil. Once it is time let the bulgur stand, it's time to add to start cooking the poached eggs. Reduce heat to a simmer, then crack one egg into a small bowl or ramekin, then gently pour into simmering water.  Repeat quickly with the rest of the eggs. 
  • Gently swirl eggs to make sure they don’t stick to the bottom or side of
    the pan.  Let cook for 3 1/2 minutes, so the yolks are still runny but
    the egg whites have set.  You can modify the time to your personal
  • Portion out bulgur on a plate, about 10 oz per serving. Top with 2 poached eggs, adding tabasco to taste. Enjoy!


I like using a ramekin or bowl to crack my eggs prior to cooking.  This ensures 3 things: there are no egg shells, the yolk isn’t cracked, and it helps keep the egg together once it hits the water.
If you aren’t eating all the bulgur at once, make sure to only cook the eggs you need.  I like to make this in large batches so I have leftovers.  Simply poach eggs each day and heat up bulgur, it makes a very quick but satisfying breakfast!
Play with different vegetables, while I love the squashes and mushrooms, this would be great with asparagus, bell peppers, and more!  This recipe can be catered to your personal preferences.


Serving: 10oz | Calories: 402kcal | Carbohydrates: 56g | Protein: 22g | Fat: 12g | Saturated Fat: 3g | Cholesterol: 327mg | Sodium: 443mg | Potassium: 794mg | Fiber: 13g | Sugar: 4g | Vitamin A: 815IU | Vitamin C: 19.4mg | Calcium: 97mg | Iron: 3.9mg
Tried this recipe?Let us know how it was!

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