In this how-to guide we shared how to perfectly hard boil an egg so you can incorporate this nutritious ingredient into your meals and snacks. Eggs contain protein, healthy fats, and choline making them a highly recommended food by Registered Dietitians. 

Less is more when you focus on preparing simple ingredients well!

When it comes to boiling eggs, I (Courtney) use to over-cook them. Overcooking the eggs causes a chalk-y yolk and a dark green ring due to the sulfur in the yolk to reacting with the egg whites! Furthermore, when I went to peel the eggs most of the whites would stick to the shell. The eggs would look a bit disheveled and much of the egg white would be wasted! In other words, I didn't love the experience of preparing and eating hard-boiled eggs!

After learning how to perfectly hard boil an egg, I find myself turning to this protein-packed snack option quite often! I boil a large batch to start the week and a pair it with fruit for a balanced snack. My favorite pairing is a crispy Pink Lady apple alongside 2 hard boiled eggs! If I need a quick meal, I mash a few hardboiled eggs with dijon mustard, light mayo, and diced celery. I spread the egg-salad mixture on multigrain toast or scoop it up with romaine lettuce leaves or crackers. 

PERFECTLY COOKED HARD-BOILED EGGS

INGREDIENTS

• 12 eggs

NOTE: make more or less depending on the portion of eggs you plan to have throughout the week. The hard-boiled eggs keep in the fridge for 5 days. 

DIRECTIONS

1. Bring a pot of water to a boil.

2. Gently lower each egg into the boiling water with a ladle so that you don’t crack a shell.

3. After placing the last egg in the water, set a kitchen timer for 10 minutes.

4. When the timer goes off, drain the water from the pot and fill the pot up with cold water.

5. While the eggs sit in the cold water, prepare an ice water bath by adding a handful of ice cubes to a bowl of cold water. Place the eggs into the ice water bath for 5 or more minutes.

6. You can peel the eggs immediately after they soak in the ice water bath or place the eggs in the fridge to peel later. The shell should easily peel from the white.

7. Store in the fridge and eat within 5 days.
   
   

Watch an Instagram Reel on how to make the eggs here.

DIETITIAN THOUGHTS

At Vitality Nutrition our nutritionists encourage clients to build balanced meals using the Fundamental Four model we teach inside our online course and nutrition coaching programs. The Fundamental Four includes four food groups that each offer unique benefits to blood sugar management, energy levels, sport performance and recovery, and more.

Eggs fall into the protein category. Each egg offers about 6 gram of protein. Most people benefit from between 20-40g of protein per meal and 10-30g of protein at a snack depending on their body composition and unique goals. This means 2-3 eggs at a snack and 3-5 eggs at a meal is an ideal serving size to reach this recommended protein target.

Since eggs also contain fat, some clients choose to have a combination of eggs and egg whites to increase their protein content while moderating their total fat intake. For example, combining 2-3 whole eggs with 2-3 egg whites in egg salad. 

To turn hard-boiled eggs into a complete meal with the F4 Food Groups, you might combine:

• Protein:  2-3 eggs with 2-3 egg whites
• Fat: some fat in the eggs and light mayo
• Volume: diced celery
• Carbs: whole grain bread or multigrain crackers
• Extras: salt, pepper, and dijon mustard

Mash the eggs and/or egg whites with mustard, salt, pepper, and mayo. Mix in the celery. Spread on multigrain bread or scoop up with crackers!

This meal contains 20-37 grams of protein depending on the exact amount of eggs and egg whites you used! The meal also is complete with carbs, fat, and plenty of fibre from the bread or crackers and vegetables!

KITCHEN TOOLS

Links to kitchen tools we used in this recipe:

• Pot
• Slotted Ladle
• Ice Cube Tray

MORE RECIPES!

Looking for more egg recipes? Try our high-protein breakfast sandwich or cottage cheese egg bites.

If you are looking for support from a Registered Dietitian to plan balanced, nutritious, and quick meals then click here to learn more about our services. Our team of Registered Dietitians supports clients in-person in Saskatoon and Regina and virtually across Saskatchewan, Alberta, Manitoba, and British Columbia!