Poached Pastured Eggs

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Hi, I’m Dr. B, practicing functional dentist for 35 years. I graduated from the Dugoni School of Dentistry in San Francisco, CA in 1987 and am a member of the American Academy of Dental Sleep Medicine (AADSM), Academy of General Dentistry (Chicago, IL), American Academy for Oral Systemic Health (AAOSH), and Dental Board of California. I'm on a mission to empower people everywhere with the same evidence-based, easy-to-understand dental health advice that my patients get. Learn more about Dr. B

If you’ve poked around on Ask the Dentist much, you know that I’m a big fan of the paleo diet. And if you’re also a fan of paleo, Whole 30 or other similar eating plans, you probably eat eggs. A lot.

Dubbed one of nature’s perfect foods, eggs are the perfect, pre-packaged combination of protein, healthy fats, and other nutrients. There’s selenium and B vitamins, along with zinc, iron, and copper. But when it comes to dental health, vitamin K2 is the star.

Along with vitamins A and D3, K2 works to transport calcium into teeth and bones—an important part of keeping teeth cavity-free. Missing any of these nutrients can result in teeth that don’t remineralize well (as well as a higher risk of multiple systemic diseases). (1, 2, 3)

Our bodies don’t naturally produce K2 like some animals do, which is why it’s important to eat K2-rich foods like eggs. But make sure they’re pastured, as it’s the chlorophyll found in grass that allows chickens to convert their naturally-occurring K1 into vitamin K2. Grain-fed chickens don’t have this ability. (4)

And just to clarify: eggs don’t cause heart disease and may actually prevent heart disease because of the healthy fats they contain. (5)

Now, you probably already knew that eggs were good for you, even if you didn’t quite understand how they contribute to oral and dental health. What you’re probably looking for, then, is an alternative to the same ol’ scrambled, fried, or hard-boiled egg.

I like to poach eggs because this gentle cooking technique preserves more nutrients than some other methods. It also leaves a runny yolk that can then be mixed into mashed sweet potatoes, squash, sauteed greens, or any other food that needs a K2 boost.

If I’m not eating them with a side of green vegetables, like asparagus, I love to place a poached egg on top of a grass-fed burger. I replace the bun with lettuce and add a couple slices of avocado for a satisfying meal that incorporates all the foods you should eat—and none of the foods you should avoid—to optimize oral and dental health.

The best part? Poaching eggs isn’t as difficult as it seems. Let’s get to the recipe.

Read Next: how to give your children extra vitamin k2—these 3 delicious ways Print

Poached Eggs

poached pastured eggs

Pasture-raised eggs are another delicious and kid-friendly food high in vitamin K2. Poaching offers a perfect way to prepare an egg, where you can cook the whites while leaving the yolk runny. It’s not only delicious but it preserves vital nutrients like cholesterol and omega-3 fatty acids intact. Encourage your kids to eat egg yolks early on by mixing them into all sorts of delicious foods like sweet potatoes, squash, avocado, sautéed greens, cauliflower or mashed potatoes. If they just aren’t into having their yolks on the runny side, don’t fret, they’ll still get their vitamin K2 in scrambled or hard-boiled eggs.

  • Author: Dr. Burhenne
  • Prep Time: 5 minutes
  • Cook Time: 7 minutes
  • Total Time: 12 minutes
  • Yield: 1 1x


  • 1 whole Egg (pasture-raised, cracked and placed in a small dish)
  • 1 dash Vinegar (this helps keep the egg white together)


  1. Bring a saucepan to a rolling simmer and add vinegar.
  2. Create a gentle whirlpool in the pan of water with the end of a large wooden spoon.
  3. Carefully place the egg in and cook for 3 minutes.
  4. Remove with a slotted spoon and serve immediately.