High Protein Egg Snack: Soy Marinated Soft-Boiled Eggs Recipe

Jammy soft-boiled eggs soaked in soy marinade — these Korean-Japanese style eggs are addictive. Once you learn them, you'll always have a batch in the fridge.

Cook 30 min Difficulty EASY 110 kcal
#vegetarian #high protein #diabetic friendly #bariatric friendly
Image coming soon
Ingredients
Main ingredients
  • large eggs 8 pieces
  • water 2 cups
Seasonings/Sauce
  • soy sauce 0.5 cup
  • mirin 0.25 cup
  • sugar 1 tbsp
  • rice vinegar 1 tbsp
  • garlic 2 cloves
  • scallion 1 piece
  • black peppercorns 0.5 tsp
Nutrition summary
Carbohydrates 5 g 18%
Protein 10 g 36%
Fat 6 g 46%
Serving size 80g
Cooking steps
  1. 1

    Bring a medium pot of water to a rolling boil over high heat, then adjust to a steady simmer.

  2. 2

    Gently lower 8 large eggs into the water with a slotted spoon and immediately set a timer for 7 minutes for jammy centers.

  3. 3

    While eggs cook, prepare an ice bath by filling a large bowl with ice and water.

  4. 4

    Once the timer goes off, transfer eggs into the ice bath for 5 minutes to stop cooking, ensuring the ideal soft texture.

  5. 5

    Meanwhile, combine 0.5 cup soy sauce, 0.25 cup mirin, 1 tbsp sugar, 1 tbsp rice vinegar, 2 crushed garlic cloves, 1 sliced scallion, 0.5 tsp black peppercorns, and 2 cups water in a container to make the marinade.

  6. 6

    Carefully peel the cooled eggs, being mindful not to tear the whites, and place them in the marinade ensuring all eggs are submerged.

  7. 7

    Cover and refrigerate at least 4 hours, ideally overnight, turning eggs occasionally to ensure even marinating.

  8. 8

    When ready, slice eggs in half and serve as a snack or topping, enjoying their jammy centers and savory flavor.

Personalized Q&A
Q. What's the key ingredient in this recipe?
The key ingredient is large eggs—they provide the signature jammy texture and high protein content that define soy marinated soft-boiled eggs.
Q. Which seasoning gives these eggs their distinctive flavor?
Soy sauce forms the backbone of the marinade, while mirin, sugar, garlic, and scallion contribute depth and a subtle sweetness for authentic Asian taste.
Q. How do I achieve the perfect jammy center and prevent overcooking?
Cooking eggs in gently simmering water for exactly 7 minutes, followed by an immediate ice bath, locks in a soft yet set yolk and prevents overcooking.
Q. What are the nutrition facts per serving?
Each 80g serving provides approximately 110 kcal, 10g protein (36% of calories), 5g carbs (18%), and 6g fat (46%), making this snack high in protein and moderate in calories.
Q. Why is this recipe considered vegetarian and diabetic friendly?
The recipe contains no meat, poultry, or seafood, strictly uses eggs and plant-based seasonings, has only 5g carbs per serving, and no high glycemic ingredients, qualifying for vegetarian and diabetic friendly tags.
AI 채팅 아이콘