Soft-Boiled Eggs

Tanya Eisenwasser

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Soft-boiled eggs with jammy yolks.

Prep 2 min

Cook 6 min

Serves 2

Gluten-freeDairy-free

Ingredients

• 4 large eggs
• Water for boiling
• Sea salt for serving

Instructions

1. Bring a pot of water to a rolling boil. Use enough water to cover the eggs by 1 inch.
2. Gently lower the eggs into the boiling water using a slotted spoon.
3. Reduce heat to maintain a gentle boil.
4. Cook for exactly 6 minutes for jammy yolks, or 7 minutes for slightly firmer yolks.
5. While eggs cook, prepare a bowl of ice water.
6. When the timer goes off, immediately transfer the eggs to the ice bath for 2 minutes.
7. Gently tap and peel the eggs under cool running water.
8. Slice in half and season with salt. Serve immediately.

Tips & Substitutions

• Set a timer. 6 minutes gives jammy yolks, 7 minutes gives slightly firmer but still soft yolks. If your eggs are cold from the fridge, add 30 seconds.
• Don't skip the ice bath. It stops the cooking immediately and makes peeling much easier.
• Fresh eggs are best for histamine intolerance. Very fresh eggs can be harder to peel. If peeling is difficult, peel under cool running water and use the ice bath for the full 5 minutes.
• Serve over toast, on a salad, or with roasted vegetables. These eggs pair well with almost any low histamine side.
• For hard-boiled eggs instead, cook for 10-12 minutes. Same method, just a longer cook time. The ice bath is still important.

Why This Works

Eggs. Eggs contain no histamine themselves, making them a convenient protein source for a low histamine diet. However, egg whites can trigger reactions in some people. If you are sensitive, you may tolerate the yolks better on their own.

Freshness matters. Use fresh eggs and cook them to order. This keeps the histamine burden as low as possible compared to pre-cooked or store-bought boiled eggs.

Cook and eat fresh. Cooking eggs to order and eating them right away keeps the histamine burden as low as possible, compared to pre-cooked or store-bought boiled eggs that have been sitting.

Storage

Best eaten immediately after cooking. Cooked eggs are a protein food, and leftovers accumulate histamine over time. If you need to store them, cool quickly, keep unpeeled in the fridge, and eat within 24 hours. Peel just before eating.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.