Boiled Eggs

This simple low carb staple can be used for a quick breakfast or hunger smashing snack when you’re on the go.  

Eggs are a fantastic source of bioavailable protein along with choline, vitamins B12, B2, B5, A, D and B6, along with phosphorus, iron and zinc.

With around 35%, protein whole eggs are a great option to boost satiety while still providing some energy from the fat to keep you fueled.   


One egg provides 70 calories, 5.5 g protein, 5 g fat, .5 g of net carbs and P:E = 1.1.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 1 egg
  • 1 tsp baking soda


  • Bring water to the boil.
  • Gently lower the egg into the water.
  • Set the timer for 7 minutes for soft-boiled or 9 minutes for hard-boiled.
  • Add baking soda to the water.
  • When the beeper goes tip out the water and let cool naturally or if you want to use immediately run in cold water until you can hold to peel.

Suitable for 

This recipe is featured in the following recipe books optimised for nutrient density.  Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.   

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