Using my favorite purchased low-carb bread turned this recipe for Cheesy Eggs in a Hole into a quick and easy breakfast that’s super low in carbs! And these are my version of what my mother called Pop-Eye Eggs!

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Cheesy Eggs in a Hole shown on plate with salsa, knife, and fork

Cheesy Eggs in a Hole are a riff on a favorite egg dish my mom made for me when I was a kid. I had the kind of mother who always sent her kids to school with a hot breakfast, even though she was cooking for twelve! Most of the time it was an easy-to-make hot cereal like oatmeal, but sometimes mom would cook things like pancakes or French toast. And when it was a very special breakfast, we’d have Pop-Eye Eggs.

Mom called them Pop-Eye Eggs because the yolk of the egg looked like an eye popping out. When my mom made them, she’d melt butter in a pan, cut holes in the toast, and then fry the eggs and bread in the butter.  We’d use the crust and dip it into the “eye” to eat them, maybe with a little ketchup. I use my favorite low-carb bread and sprinkle them with a little cheese that melts over the egg, and I like to eat them with my favorite low-carb salsa.

What ingredients do you need?

What kind of low-carb bread did I use for Eggs in a Hole?

I used Chompies Low-Carb Multi-Grain Bread (affiliate link) for this recipe. I can find this bread and Chompies Low-Carb Raisin bread at my usual store, but you can also get it at with that link. (It’s definitely cheaper at my store. Use any bread you prefer!)

What other names are there for eggs fried in bread?

Eggs fried inside a hole cut in a piece of bread are called by a large variety of names including Toad in a Hole, Eggs in a Basket, Eggs in a Blanket, Bird’s Nest Eggs, Cowboy Eggs, Bull’s Eye Eggs, Gas House Eggs, and Sunshine Toast.  If your mom used to make something like this, I’d love to hear in the comments about what you called it.

Pop-Eye Eggs with Cheese and Salsa found on

How to Make Cheesy Eggs in a Hole:

(Scroll down for complete recipe with nutritional information.)

  1. Be sure not to cut the hole in the bread too big; I use a small juice glass that’s about 2 1/4 inches across.
  2. Heat butter over medium heat in a heavy pan (cast iron is perfect), then toast the bread on one side until it’s lightly browned, 2-3 minutes, then turn over.
  3. Add a tiny bit of butter inside the hole, then gently break an egg into the hole.
  4. Season eggs with salt and pepper if you want.
  5. Sprinkle about 2 tablespoons of cheese over each egg and cook covered for about 3-4 minutes, depending on how soft you want the yolk to be.
  6. Eggs are done when the cheese is melted, white part is firm, and yolk is as done as you like it. I cook mine about 3 minutes for yolks that are still mostly soft but starting to firm on the edges. 
  7. Serve hot, with salsa to drizzle over if desired.

Pop-Eye Eggs with Cheese and Salsa found on

More Bloggers Cook Eggs in a Hole:

Heart-Shaped Egg in a Nest from Pinch My Salt
Toad in a PattyPan Hole from A Veggie Venture
Egg-in-a-Hole from The Pioneer Woman Cooks
Egg in a Hole Grilled Cheese from A Cozy Kitchen
French Toad in the Hole from The Amateur Gourmet

Cheesy Eggs in a Hole shown on plate with salsa, knife, and fork
Yield: 2 servings

Cheesy Eggs in a Hole

Prep Time 10 minutes
Cook Time 4 minutes
Total Time 14 minutes

These Cheesy Eggs in a Hole are my low-carb version of a favorite breakfast my mother called Pop-Eye Eggs.


  • 1 T butter
  • 2 pieces low-carb bread (see notes)
  • 2 large eggs
  • salt and fresh ground black pepper to taste
  • 1/4 cup Mexican Blend cheese
  • 2 T salsa for serving (optional but good)


  1. Have all ingredients ready on counter.
  2. Use a small juice glass to cut a hole directly in the center of each piece of bread.  (I use a glass that’s 2 1/4 inches across.  You can toast the holes and dip them in the egg if you like.)
  3. Use a heavy frying pan large enough to hold both pieces of bread.
  4. Heat the pan for about 30 seconds over medium heat, brushing the pan with 1 tsp. olive oil or melted butter.
  5. Add the pieces of bread and cook until one side is browned and toasted, about 2-3 minutes.
  6. Turn pieces of bread over.
  7. Drizzle 1/2 tsp. of oil or melted butter into the center of each piece of bread and immediately break an egg into the hole, being careful not to break the egg.
  8. Season eggs with salt and fresh ground black pepper to taste, then sprinkle each piece of bread with about 2 tablespoons of grated cheese.
  9. Cover pan and cook until cheese is melted, egg white is firm, and yolks are as done as you’d like them, about 3-4 minutes.  (I cook mine for about 3 minutes in a cast iron pan for a slightly runny yolk.)
  10. Serve hot, with salsa drizzled over if desired.


If you want to eat this with salsa, I recommend Pace Picante Sauce which is really low in carbs. I used Chompies Low-Carb Multi-Grain bread for this recipe.

Recipe adapted by Kalyn with memories of Pop-Eye Eggs made by her mother.

Nutrition Information:



Serving Size:


Amount Per Serving: Calories: 245Total Fat: 17gSaturated Fat: 7.6gUnsaturated Fat: 5.7gCholesterol: 215mgSodium: 460mgCarbohydrates: 6.3gFiber: 3.3gSugar: .4gProtein: 18.8g

Nutrition information is automatically calculated by the Recipe Plug-In I am using. I am not a nutritionist and cannot guarantee 100% accuracy, since many variables affect those calculations.

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Pop-Eye Eggs with Cheese and Salsa found on

Low-Carb Diet / Low-Glycemic Diet / South Beach Diet Suggestions:
One of these Cheesy Eggs in a Hole makes a great low-carb breakfast if you use low-carb bread like I did. This is also great for a phase two breakfast for the original South Beach Diet. South Beach would use olive oil instead of butter and would prefer low-fat cheese and 100% whole wheat bread.

Find More Recipes Like This One:
Use Breakfast Recipes for more fun ideas for breakfast. Use the Diet Type Index to find recipes suitable for a specific eating plan. You might also like to follow Kalyn’s Kitchen on Pinterest or on Facebook to see all the good recipes I’m sharing there.

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