Mediterranean Tabouli with Poached Eggs
A breakfast (or brunch) version of classic Mediterranean tabouli with poached eggs and pita wedges for a delicious, satisfying and easy meal!

How to make Mediterranean Tabouli with Poached Eggs
Featured Ingredients
- Bulgur: An easy-to-make grain that’s traditional in tabouli (tabbouleh).
- Parsley: An entire bunch of flat-leaf parsley.
- It’s really the star in tabouli.
- Tomatoes: Dice up a Roma tomato, or use grape or cherry tomatoes.
- Cucumber: I like English cucumber because there aren’t many seeds.
- Lemon: Fresh lemon zest and juice brightens up this salad.
- Olive oil: A good quality one goes a long way.
- White vinegar: To add to the boiling water to make poached eggs.
- It helps the eggs stay together.
- Eggs: 8 of them to poach.
- Pita: For serving.
Step-by-Step Instructions
To make the tabouli:
- Bring 1 cup water to a boil.
- Add bulgur and cook at a simmer for 12 minutes, until water has absorbed and bulgur is fluffy, stirring regularly.
- Let slightly cool, then place in an airtight container in the refrigerator until completely cooled.
- In a medium mixing bowl, stir together cooled bulgur, parsley, tomatoes, cucumber, lemon juice, olive oil, salt and pepper.
- Taste and adjust seasoning, if necessary. Refrigerate.
To make the poached eggs:
- Bring a large pot of salted water to a simmer (160-180 degrees).
- Add vinegar and stir to combine. Gently crack eggs into simmering water, one at a time.
- Gently scoop each egg with a slotted spoon to help keep them together. Let eggs cook 3 minutes, until white is set.
- Gently remove with the slotted spoon and lay them on a paper towel to dry off.
To serve:
- Scoop tabouli and poached eggs on plates.
- Serve with pita wedges.
Recipe Substitutions and Alterations
- For the bulgur: Though not traditional, you can swap the bulgur with another cooked grain or pseudo grain like quinoa, lentils or farro.
- For the parsley: You can use curly parsley as a replacement for flat-leaf.
- For the tomato: Use roma or any fresh tomato, diced instead of cherry or grape tomatoes.
- For the cucumber: Any diced cucumber will work.
Nutrition Considerations
- To make this gluten free: Swap the bulgur with quinoa, lentils or another gluten free grain.
- Serve with gluten free pita.
- To make this dairy free: This recipe does not contain dairy.
- To make this vegan: Skip the eggs.
- To make this nut free: This recipe does not contain nuts.
- Be sure all ingredients you choose are nut free.
- To make this egg free: Skip the eggs.
Yummy Mediterranean recipes:
- Mediterranean Kale Salad
- Olive Hummus
- Mediterranean Flatbread Pizza
- Greek Salad with Feta Vinaigrette
- Mediterranean Chickpea and Tuna Salad
- Heirloom Tomato Pizza
Mediterranean Tabouli with Poached Eggs
A breakfast (or brunch) version of classic Mediterranean tabbouleh served with poached eggs and pita wedges for a delicious, satisfying and easy meal!
- Prep Time: 30 mins
- Cook Time: 5 mins
- Total Time: 35 mins
- Yield: 4 Servings 1x
- Category: Breakfast
- Method: Stove-Top
- Cuisine: Mediterranean
- Diet: Vegetarian
Ingredients
Units
Scale
- 1/2 cup bulgur
- 1 bunch fresh Italian flat-leaf parsley, roughly chopped
- 1 medium roma tomato, core removed, diced
- 1/2 English cucumber, diced
- Zest and juice of 1/2 medium lemon
- 4–5 tablespoons olive oil
- 1 teaspoon coarse salt
- 1/4 teaspoon ground black pepper
- 1 tablespoon white vinegar
- 8 large eggs
- 8 pita wedges
Instructions
- Bring 1 cup of water to a boil. Add bulgur and cook at a simmer for 12 minutes, until the water has absorbed and bulgur is fluffy, stirring regularly. Let slightly cool, then place in an airtight container in the refrigerator until completely cooled.
- In a medium mixing bowl, stir together cooled bulgur, parsley, tomatoes, cucumber, lemon juice, olive oil, salt and pepper. Taste and adjust seasoning, if necessary. Refrigerate.
- Bring a large pot of salted water to a simmer (160-180 degrees). Add vinegar and stir to combine. Gently crack eggs into simmering water, one at a time. Gently scoop each egg with a slotted spoon to help keep them together. Let eggs cook 3 minutes, until white is set. Gently remove with the slotted spoon and lay them on a paper towel to dry off.
- Scoop tabbouleh and poached eggs on plates and serve with pita wedges.
Nutrition
- Serving Size: 1/4 of recipe
- Calories: 448
- Sugar: 13g
- Sodium: 741mg
- Fat: 23g
- Saturated Fat: 5g
- Unsaturated Fat: 16g
- Trans Fat: 0g
- Carbohydrates: 45g
- Fiber: 9g
- Protein: 21g
- Cholesterol: 372g