The Foolproof Guide to Hard-Boiling Eggs

Hard-boiled eggs are one of those love-it or hate-it types of foods.  But if you are a hard-boiled egg fan, you’re likely singing their praises because while eggs come in a small package, they sure offer some great benefits.  

Hard-boiled eggs tend to get a little extra press around holiday times like Easter, but due to the accessibility of eggs, you can enjoy this protein food all year long.  Here are a couple of reasons you may want to consider hard-boiled eggs as one of your healthy meal prep staples.  Plus, we’re walking you through our version of how to cook the perfect hard-boiled egg.

Nutrition Content of Eggs

Eggs are no-fuss high-quality, animal-based protein that adds significant flavor and nutritional value to many meals.  No matter the cooking method, eggs provide 13 essential vitamins and minerals, including choline, a memory and mood-boosting nutrient.  Need some of that sunshine vitamin after a dreary winter? Egg yolks are one of the few foods that naturally contain Vitamin D. In addition, eggs are a complete protein that offers all nine essential amino acids, which is helpful for muscle building.

The macronutrient breakdown of an egg is 62% fat, 36% protein, and 2% carbohydrate.  

One Large Egg provides:

• Calories: 72
• Total Fat: 4.8 g
  • Saturated Fat 1.6 g
  • Polyunsaturated Fat 1 g
  • Monounsaturated Fat 1.8 g
• Cholesterol 186 mg
• Sodium 71 mg
• Total Carbohydrates 0 g
  • Dietary Fiber 0 g
  • Sugar 0 g
• Protein 6.3 g 

Nutrition from FoodData Central

10 Uses for Hard-Boiled Eggs in Meal Prep

Hard-boiled eggs are a smart meal prep choice because of their versatility in healthy dishes.  Low in calories, many also find them to be a helpful food for weight management.

Here are ten ways we love to use hard-boiled eggs in a healthy eating plan:

1. Simple Snack: Cut a hard-boiled egg in half and top it with Everything-But-The-Bagel seasoning – simple yet delicious.
2. Portable Protein: Pair a whole hard-boiled egg with grapes and almonds for an easy on-the-go option.
3. Avocado Toast: Grate a hard-boiled egg on top of avocado toast for a delicious start to your day.
4. Cobb Salad: Create a satisfying salad with hard-boiled eggs, chicken, bacon, avocado, tomato, lettuce, and blue cheese.
5. Sandwich Spread: Make a hearty spread for any bread by combining hard-boiled eggs and mashed avocado.
6. Potato Salad: Add hard-boiled eggs to your potato salad to balance out the carbs with some protein and fat.
7. Deviled Eggs: Make deviled eggs for a holiday or any occasion by mixing the yolk with greek yogurt, dijon mustard, and lemon juice before placing them back in the egg white.
8. Nicoise Salad: This French salad is a yummy lunch traditionally made with tuna, olives, green beans, and hard-boiled eggs.
9. Ramen Bowls: Add sliced hard-boiled eggs to a homemade ramen bowl, along with noodles, broth, and vegetables.
10. Breakfast Sandwiches: Slice hard-boiled eggs and use them as a protein-packed filling for homemade breakfast sandwiches; our favorite is an English muffin, hard-boiled egg, tomato, and swiss cheese.

How to Hard-Boil an Egg

Here is one method to hard boil an egg:

1. Place the eggs in a saucepan and cover them with cold water. The water level should be about 1 inch above the eggs.
2. Place the saucepan on the stove and bring the water to a boil over high heat.
3. Once the water comes to a rolling boil, turn off the heat and cover the saucepan with a lid.
4. Let the eggs sit in hot water for 9-12 minutes, depending on the size of the eggs and how well done you prefer the yolk.
5. After the time is up, carefully drain the hot water from the saucepan and rinse the eggs with cold water to stop the cooking process.
6. To peel the eggs, gently tap them on a hard surface to crack the shell, then roll them between your hands to loosen the shell. Start peeling the egg from the wider end where the air pocket is located, as peeling from there tends to be easier.
7. Once peeled, store the hard-boiled eggs in the refrigerator for up to one week.

The Bottom Line

Hard-boiled eggs are a helpful ingredient to include in your weekly meal prep. They are simple to make, nutritious, and offer great versatility in healthy recipes.