Snacks

Boiled Eggs with Wholemeal Soldiers

Name: Boiled Eggs with Wholemeal Soldiers
Prep time: 2 min
Cook time: 7 min
Total time: 9 min
Yield: 1 servings
Ingredients: 2 large eggs; 1 slice wholemeal bread; Salt and black pepper; A small pinch of smoked paprika (optional)

easy9 min totalPrep: 2mCook: 7mServes: 1

There's no simpler high-protein snack than a couple of soft-boiled eggs with toast. Two large eggs provide 12g of protein and every essential amino acid. Add a slice of wholemeal toast cut into soldiers and you have a satisfying snack that takes 7 minutes.

Ingredients

2 large eggs
1 slice wholemeal bread
Salt and black pepper
A small pinch of smoked paprika (optional)

Method

Bring a small saucepan of water to the boil.
Carefully lower in the eggs using a spoon. Cook for exactly 6 minutes for a runny yolk, 7 minutes for a jammy yolk.
Meanwhile, toast the bread and cut into soldiers.
Transfer the eggs to egg cups. Slice off the tops.
Season the eggs with salt, black pepper, and smoked paprika.
Dip and eat immediately.

Pro Tip

Start timing from when the eggs go into already-boiling water — not from cold. Cold-to-boil timing is inconsistent. Remove the eggs to cold water for 1 minute if you want them easier to handle but still runny inside.

Nutrition Notes

Eggs are one of the most complete protein sources in existence, with a biological value of around 100. The yolk contains fat-soluble vitamins A, D, E, and K as well as choline, which supports liver function and muscle repair.