Breakfast

Sweetcorn Fritters with Poached Eggs

Name: Sweetcorn Fritters with Poached Eggs
Prep time: 20 min
Total time: 20 min
Yield: 1 serving
Ingredients: 150 g Sweetcorn, tinned and drained; 30 g Gluten-free plain flour; 3 large, about 165 g Egg; 30 g Spring onion; 8 g Rapeseed oil; 50 g Greek yogurt, 0% fat; A quarter teaspoon Baking powder; Half a red chilli, chopped Fresh red chilli; A handful, chopped Fresh coriander; To serve Hot sauce; To taste Salt

Three sweetcorn and spring onion fritters made with gluten-free flour, with two poached eggs and a spoon of Greek yogurt and hot sauce. 32 g of protein for 599 kcal.

Calories: 599kcal
Protein: 32g
Fat: 26g
Carbs: 57g

Per serving, makes 1. 20 minutes of work. Published 8 September 2026.

Allergens

Milk
Eggs

Flags follow UK labelling rules and come from the ingredients as listed, not from any particular brand. Check the packet before cooking for somebody with an allergy.

Ingredients

Sweetcorn, tinned and drained150 g
Drained well. Crush a third of it with a fork so the batter holds together. Drained weight.
Gluten-free plain flour30 g
Egg3 large, about 165 g
One goes into the batter; the other two are poached.
Spring onion30 g
Rapeseed oil8 g
Greek yogurt, 0% fat50 g
Baking powderA quarter teaspoon
Fresh red chilliHalf a red chilli, chopped
Fresh corianderA handful, chopped
Hot sauceTo serve
SaltTo taste

Method

Mix the flour, baking powder and salt. Beat in one egg and two tablespoons of water to a thick batter, then stir in the sweetcorn, spring onion, chilli and coriander.
Heat the oil in a non-stick pan over a medium heat and drop in three heaped spoonfuls, flattening each to about 1 cm. Fry for three minutes a side until golden and firm.
Poach the remaining two eggs in simmering water for three minutes while the fritters cook.
Stack the fritters, sit the eggs on top and add the yogurt and hot sauce.

Worth knowing

Gluten-free flour keeps the fritters off the gluten list, and it makes a slightly crisper fritter than plain flour does. Either works at the same calories.
Fritters absorb oil. Eight grams is enough for three in a non-stick pan; in a steel pan they take twice that and the 599 kcal figure moves by about 70.

Other breakfast recipes that share ingredients with this one, or every breakfast between 450 and 600 calories a serving.

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Macros are calculated from the weights listed above using standard food composition values, and will shift with your own brands and measuring. Weigh what you can. This is a recipe, not dietary advice. The full health disclaimer is below.