How to Boil Eggs

By Kirsten Maxwell May 15, 2023 29 mins read 66 Views

In this guide, we cover all the tricks for making the creamiest boiled eggs from soft to hard yolks, how to peel boiled eggs (the easiest way), how to store them and our favorite egg recipes.

Photo Credits: Mariam Hamdy

Cooking boiled eggs the right way is the difference between chalky and bland and flavorful and delicious! It's the secret to taking everything from Egyptian Fried Eggs to Avocado Egg Salad to the next level.

Keep hard boiled eggs at the ready to make weeknight meals easy and nutritious. They're an excellent low-carb, vegetarian source of protein: The US Department of Agriculture classifies one egg as having over 6 grams of protein and under 1/2 gram of carbohydrates.

Slice or tear them in half to top salads, like Radicchio Salad, potatoes, roasted vegetables, and more. A hard boiled egg or two upgrades a simple side dish into a full, satisfying meal.

Table of Contents

How to Make Boiled Eggs
How Long to Boil Eggs: Soft, Medium, and Hard
How to Peel Boiled Eggs
How to Store Boiled Eggs
Extra Tips for Boiling Eggs
Get Eggy with It!
The Mediterranean Dish Cookbook
How to Boil Eggs Recipe

How to Make Boiled Eggs

The best way to boil eggs is with a slow boil into a cold plunge. The slow boil prevents the eggs from breaking. The ice bath prevents both overcooking and that dreaded gray ring around the yolk! Here are the three tried-and-true steps for the perfect eggs every time. If you want jammy or soft boiled eggs follow the times in the next section.

Bring to a boil: Carefully place your eggs in a saucepan in one single layer. Cover with at least one inch of cold water, and add 1/2 teaspoon of salt to the water. This stops the egg from leaking if any small cracks occur. Set on high heat to bring to a rolling boil.
Let sit: As soon as the water is boiling fast and hard, turn off the heat and cover. Set a timer for 10 minutes. Fill a large bowl with ice water and set it next to your stove.
Chill: As soon as the timer goes off, use a slotted spoon to transfer the eggs to the ice bath. This will stop them from continuing to cook from residual heat.

How Long to Boil Eggs: Soft, Medium, and Hard

Boiled eggs every which way should have a fully cooked egg white. The main difference between hard, soft, and medium egg is in the yolk.

Soft boiled eggs are cooked for 4-6 minutes. They have a fully uncooked and runny yolk. They're ideal for topping soups, like Lablabi (Tunisian Chickpea Stew) or Mediterranean Breakfast Bowls. The runny yolk adds a richness and silky texture to the broth.
Medium boiled eggs are cooked for 7-8 minutes. They have a jammy, semi-cooked yolk that's delicious on toast, like Mediterranean-Style Breakfast Toast.
Hard boiled eggs are cooked for 9-12 minutes. The best hard boiled eggs are cooked all the way through but not until they're dry and gray. See my favorite recipes below!

How to Peel Boiled Eggs

There are about a million ways to peel an egg, my favorite being the crack all over approach! To easily peel a hard boiled egg:

Get ready: Set your bowl of eggs in ice water next to a sturdy sauce pot. Line a plate with paper towels.
Peel: Crack the egg all over on the side of the pot, then peel into the pot. Alternatively, the roll method is effective. Crack the egg on a hard surface, like a countertop, then roll with steady pressure to crack all over. Remove the shell.
Clean: Dunk the peeled egg back into the ice water to remove any stubborn pieces of shell. Set aside on your paper towel-lined plate until you're ready to use. Repeat with the remaining eggs, discarding the shells at the end.

How to Store Boiled Eggs

Unpeeled hard boiled eggs will stay fresh for up to one week. Make a big batch on Sunday to have an easy and healthy protein source all week long.

To store, let them cool to room temperature. Set them in a sealed container in your refrigerator.

A tight seal and leaving the eggs in their shell will keep them fresh--and avoid a funky smell in your fridge. If you're storing peeled eggs, make sure they're well sealed and consume them within two days.

Extra Tips for Boiling Eggs

This is a no-fail hard boiled egg recipe. Here are some extra tips to make boiling and peeling eggs even easier.

Use older eggs: It's easier to peel eggs that are slightly older. As the egg ages, the membrane between the shell and the egg white begins to break down. The shell gets more independent and less clingy as it grows up! Use the eggs that aren't fresh from the farm or store (but, of course, aren't spoiled).
Work over a bowl, not a trash can. This is a great general rule for any home cook! Collect any discards, like onion skins or egg shells, into a bowl, saucepot, or tupperware container. Then, discard at the end of cooking. This will prevent any slippery situations from ending up in your trash. And, it's faster, cleaner, and more efficient.
Don't try to boil all your eggs at once. If you overcrowd the pot, the eggs will knock into each other and break. Only boil the amount that easily fits in your pot in one layer.
Find your perfect egg. Everyone should go on their own individual egg journey. Your perfect egg may be 9 minutes and 45 seconds. Experiment with timing to find your recipe.

Get Eggy with It!

Uncle Samy's Egyptian Fried Boiled Eggs (Beid Meza'lil)
Healthy Deviled Eggs
Avocado Egg Salad
Healthy Egg Salad, Mediterranean-Style

Browse all Mediterranean recipes.

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The Mediterranean Dish Cookbook

The Mediterranean Dish Cookbook: 120 Bold and Healthy Recipes You'll Make on Repeat. In her book, Suzy shares easy-to-find ingredients and easy-to-follow recipes, to make your meals more vibrant, delicious, and a little healthier, too!

Buy the Book!

How to Boil Eggs

Learn the easy technique for making the perfect boiled eggs, every time. Adjust cooking time according to how well-done you want your eggs.

Course Side

Diet Gluten Free, Low Lactose, Vegetarian

Cook Time 10 minutes

Total Time 10 minutes

Servings eggs

Calories 62.9kcal

Author TMD Team

Ingredients

12 eggs
1/2 teaspoon salt optional

Instructions

Bring to a boil: Carefully lay your eggs on their side in a saucepan in one single layer. Cover with at least one inch of cold water. Add 1/2 teaspoon of salt to the water to prevent leaking. Set on high heat to bring to a rolling boil.
Let sit: As soon as the water is at a full boil, turn off the heat and cover. Set a timer: 10 minutes for hard boiled, 8 minutes for medium/jammy, and 6 minutes for soft boiled. Fill a large bowl with ice water and set it next to your stove.
Chill: As soon as your timer goes off, use a slotted spoon to transfer the eggs to the ice bath. Peel and use immediately, or store in their shell, covered in the refrigerator, for up to one week.

Video

Notes

Don't use your freshest eggs: older eggs are easier to peel.
It's easier to peel the egg if you crack it all over.
Visit our shop to browse quality Mediterranean ingredients including olive oils, honey, jams and spices.

Nutrition

The post How to Boil Eggs appeared first on The Mediterranean Dish.

By: TMD Team
Title: How to Boil Eggs
Sourced From: www.themediterraneandish.com/how-to-boil-eggs/
Published Date: Mon, 15 May 2023 12:00:00 +0000

Frequently Asked Questions

Rice is a part of the Mediterranean diet

The Mediterranean diet allows rice and encourages it. This dietary plan emphasizes fruits and vegetables, whole grains and legumes, healthy oils such as olive oil, nuts and moderate intakes of dairy products and meat. Whole-grain white rice is a great carbohydrate source, providing energy for the body. You can also get a lot of dietary fiber, which can help you digest and provide important nutrients like iron, B vitamins, and magnesium. It is possible to add rice to your dishes by cooking it in soups, salads, and stews. It is possible to reduce added fat, if necessary, in order to eat rice-based meals within the guidelines of Mediterranean nutrition.

Is the Mediterranean diet suitable to people with diabetes?

The Mediterranean Diet is a good choice for those with diabetes. This diet emphasizes whole foods, limits refined sugars and carbs, and focuses on healthy fats over butter or lard. This helps reduce diabetes risk in people who don't already have it. It also controls blood sugar levels and insulin for those with diabetes. Additionally, incorporating light physical activity into this eating style can help regulate and stabilize blood sugar levels with regular exercise! A balanced diet that includes healthy food substitutions, such as whole-grain bread being replaced with whole-grain bread and nuts being added to salads rather than crackers, can help manage symptoms of many different conditions.

Is the Mediterranean Diet gluten-free possible?

Yes, the Mediterranean Diet can be adapted to be gluten-free. Rather than using whole-grain sources of carbohydrates such as wheat or barley, gluten-free grains such as millet and quinoa can be incorporated into meals. Additionally, fruits like melon and pears, fresh vegetables, legumes, nuts, and seeds are naturally gluten-free options that should feature heavily in this diet. People who are gluten-intolerant or have difficulty digesting dairy products may be able to benefit from lactose free options. You might also consider making porridge as an alternative to oats, eating baked salmon with potatoes, or bean soup for lunch, and roasting vegetables with herbs as dinner.

Can I consume alcohol while following the Mediterranean diet?

Yes, it is possible to enjoy alcoholic beverages in moderation as part of the Mediterranean diet. This drinking style should be limited to 1 glass daily for women and 2 for men. Suitable drinks include dry wines, beer, and spirits made with natural ingredients such as brandy, vodka, whiskey, or gin. Because of their high sugar content, avoid heavy spirits like cocktails. You can also drink water and herbal teas every day to keep your body hydrated. This will help curb the cravings for sugary beverages.

Is it OK to consume milk in the Mediterranean diet?

Yes, milk is permitted on the Mediterranean diet. The Mediterranean diet is rich in dairy products, such as low-fat yogurts and cheese. These products provide calcium and other key nutrients. Milk is also nutritious and should be included in moderation as a drink in your daily routine, along with other beverages like coffee and tea. It can also create dishes such as smoothies or oatmeal if preferred. Opt for organic varieties whenever possible to promote more sustainable farming when shopping for milk. To ensure a balanced start, you can add milk into breakfast items such as avocado toast or smoothies.

What foods are not allowed on a Mediterranean diet?

The Mediterranean diet prohibits certain food groups including processed foods and added sugar. Certain foods shouldn't be eaten to maintain the health benefits associated with this dietary pattern. These foods can be eaten occasionally, but they can have a negative impact on the health benefits of Mediterranean-style eating.

Whole-grain breads and starches (such as white bread, sugary breads, and other highly processed baked goods) are not allowed on a Mediterranean food plan. These items are quickly absorbed into your system as sugars and may lead to blood sugar spikes that cause weight gain over time. Additionally, they have few vitamins and minerals to offer compared to whole grain options like quinoa or millet.

Other sugars fall under this category too. Limit your intake of sweetened beverages, such as soda, tea with added sugars, or juices. These won't help you manage weight, or provide healthy nutrient profiles.

Red meats and processed meats are not recommended for Mediterranean-style meals. Red meats and processed meats have high levels of saturatedfat, which can raise cholesterol levels, increasing the risk for heart disease, and other metabolic syndrome-related issues that could lead to more severe illnesses. The association of nitrates in processed lunchmeat may lead to increased cancer risk. Dairy products should not also be consumed frequently as some cheeses contain significant amounts of saturatedfats. However, feta and skimmed milk are better options than heavy cream and creme fraiche alternatives.

According to nutrition specialists, fish should be limited to three meals per week. They recommend that you limit the amount of fish consumed.

What are the basic principles of the Mediterranean diet?

Mediterranean lifestyle is known for its emphasis on healthy and nutritious food choices, regular exercise, and regular socializing. This diet emphasizes fruits and vegetables, whole grains and legumes, as well as healthy fats like olive oil and nuts. There is also a moderate amount of dairy products, fish and meat. The Mediterranean diet encourages the consumption of red wine in moderation. These are the basic principles of the Mediterranean diet:

Consume primarily plant-based food, such as fruits and vegetables, whole-grain breads and cereals, beans (legumes), seeds, nuts and seeds, healthy fats from olive oils and olives, yogurt (preferably nonfat), fish (at minimum twice per week), and small amounts lean poultry and red meat approximately once per week. Avoid fried foods.
When possible, prefer fresh ingredients to pre-packaged processed foods.
To enhance the flavor of your meals, add herbs to replace salt.
Incorporate physical activity into your daily routine, like taking a walk after dinner or participating in an exercise class.
Enjoy sharing meals with loved ones and enjoy the shared experience of cooking together.
Pay attention to the tastes, textures and smells of your food. This is mindfulness eating. This will enable you to recognize when you're full and satisfied.

Statistics

Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
Other components in tomatoes may help reduce the risk of blood clots, thereby protecting against cardiovascular disease, according to a March 2019 review in Critical Reviews in Food Science and Nutrition. (everydayhealth.com)
The Mediterranean Diet group had a 30% lower relative risk of cardiovascular events compared to the low-fat diet group. (my.clevelandclinic.org)

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How To

How does the Mediterranean diet support brain health and decrease cognitive decline?

Mediterranean diet is a diet that consists of eating a variety of whole foods, fruits, vegetables, legumes and nuts. Red meat and added sugar are not allowed. It has been shown to have many health benefits, including better brain function. Research shows that the Mediterranean Diet may reduce dementia risk and slow age-related cognitive loss. It may help with mood disorders, and provide protection against oxidative injury as it can protect against aging-related oxidative damages.

Numerous aspects of the Mediterranean Diet support brain health as well as cognitive decline. Consuming large amounts of antioxidant rich plant foods, such as fruits or vegetables, is one of the best ways to support healthy neurological functioning. Monounsaturated fats from olive oil, for example, help to maintain adequate levels of omega-3 in the body. This is a crucial component in maintaining a healthy brain. Limiting processed carbohydrates could also improve mental clarity. It can stabilize blood glucose levels throughout your day and reduce inflammation associated chronic diseases like Alzheimer's disease or stroke.

Following a balanced Mediterranean diet plan that includes plenty of fresh fruits and vegetables; lean proteins like fish or poultry; whole grains; ample healthy fats from olive oil; occasional red wine, plus moderate dairy intakes like yogurt or cheese will help maintain adequate nutrition levels over time to reduce cognitive decline. Furthermore, engaging in regular physical activity on an average vigorous level will further strengthen serotonin production, which supports mental well-being. Combining these tips can improve one's chances of maintaining good mental and physical health into old age.