Are you looking for a quick and healthy snack or breakfast option? Look no further than a small boiled egg! At just 57 calories per egg, they are a great source of protein and other essential nutrients.

In addition to being low in calories, small boiled eggs contain high-quality protein, vitamins B12 and D, and minerals like iron, zinc, and selenium. Studies have also shown that eating eggs can help with weight loss and improve overall health.

In this article, we'll explore some practical tips and strategies for incorporating small boiled eggs into your diet, as well as some delicious recipes to try at home.

The benefits of eating small boiled eggs

- They are high in protein, which helps keep you feeling full and satisfied. - They are low in calories, making them a great choice for weight loss. - They contain essential vitamins and minerals like B12, D, iron, and zinc. - Studies have shown that eating eggs can help lower the risk of certain diseases like heart disease and stroke. - The protein in eggs is more satisfying than carbohydrates or fat, which can help you eat less throughout the day. - Eggs are a convenient and portable snack that can be enjoyed anytime, anywhere. - They are inexpensive and easy to prepare, making them a great choice for anyone on a budget. - They can be used in a variety of recipes, from salads to sandwiches to omelets. Overall, small boiled eggs are a nutritious and versatile food that can be easily incorporated into a healthy diet.

How long to boil a small egg

- Fill a pot with enough water to cover the eggs by about an inch. - Bring the water to a boil over medium-high heat. - Once the water is boiling, carefully add the eggs to the pot. - Reduce the heat to medium-low and let the eggs simmer for 7-8 minutes. - If you want a softer yolk, simmer the eggs for 5-6 minutes. - If you want a harder yolk, simmer the eggs for 9-10 minutes. - Once the eggs are cooked, remove them from the pot using a slotted spoon and place them in a bowl of cold water for a few minutes to stop the cooking process. That's it! With this easy guide, you'll have perfectly boiled small eggs every time.

How small boiled eggs fit into a healthy diet plan

- Low-Carb/Keto: Small boiled eggs are low in carbs and high in protein and fat, making them a great choice for a low-carb or keto diet. - Paleo: Eggs are a staple food on the paleo diet, as they are high in protein and free of grains and dairy. - Vegetarian/Vegan: If you're a vegetarian or vegan, eggs may not be on your menu. However, if you do eat eggs, small boiled eggs can be a great source of protein and other nutrients. - Mediterranean: The Mediterranean diet emphasizes whole, nutrient-dense foods like fruits, vegetables, whole grains, and lean protein sources like eggs. - Weight Loss: Small boiled eggs are a low-calorie, nutrient-dense food that can help keep you feeling full and satisfied. They can be a great addition to a weight loss diet plan. No matter what your diet plan is, small boiled eggs can be a healthy and delicious way to add protein and other essential nutrients to your meals.

Small boiled egg recipes you'll love

- Avocado and Egg Salad: Mix diced avocado, small boiled eggs, chopped cilantro, lime juice, and salt and pepper for a delicious and nutritious lunch or snack. - Smashed Egg Toast: Toast a slice of whole grain bread and top with small boiled eggs, mashed avocado, and a sprinkle of chili flakes. - Greek Yogurt Egg Salad: Combine small boiled eggs, plain Greek yogurt, chopped celery, Dijon mustard, and a pinch of salt and pepper for a creamy and protein-packed egg salad. - Egg and Veggie Muffins: Whisk small boiled eggs with chopped spinach, bell pepper, onion, and shredded cheese, and bake in a muffin tin for a make-ahead breakfast or snack. - Cobb Salad: Arrange chopped romaine lettuce, bacon, small boiled eggs, grape tomatoes, avocado, and chicken on a plate for a classic and delicious salad. - Deviled Eggs: Mix small boiled egg yolks with mayo, mustard, and pickle relish, and spoon the mixture back into the egg whites for a quick and easy appetizer. These are just a few of the many ways you can enjoy small boiled eggs. Get creative and try adding them to your favorite recipes!

Boiled egg nutrition facts

- Calories: 57 - Protein: 6 grams - Fat: 4 grams - Carbohydrates: 0 grams - Cholesterol: 186 mg - Sodium: 62 mg - Vitamin B12: 9% of the Daily Value (DV) - Vitamin D: 7% of the DV - Iron: 5% of the DV - Zinc: 3% of the DV - Selenium: 10% of the DV Small boiled eggs are a great source of high-quality protein and other essential nutrients like vitamins B12 and D, iron, zinc, and selenium.

The best time to eat boiled eggs

- Breakfast: Small boiled eggs can be a nutritious and convenient addition to your morning meal. Pair them with whole grain toast and fruit for a balanced breakfast. - Snack: Pack some small boiled eggs in your lunchbox or gym bag for a quick and easy snack on the go. - Salad: Add small boiled eggs to your favorite salad for a protein boost. - Appetizer: Use small boiled eggs as a simple and tasty appetizer at your next dinner party. - Pre-Workout: The protein in small boiled eggs can help fuel your workout and keep you feeling full. - Post-Workout: Eating small boiled eggs after a workout can help with muscle recovery and repair. - Dinner: Try adding small boiled eggs to your favorite pasta or stir-fry recipe for a protein-packed dinner. The best time to eat small boiled eggs is up to you! They are a versatile and nutritious food that can be enjoyed at any time of day.

How small boiled eggs compare to other types of eggs

- Small vs. Large Eggs: Small eggs are typically around 1.5 ounces, while large eggs are around 2 ounces. A small boiled egg has around 57 calories and 6 grams of protein, while a large boiled egg has around 78 calories and 7 grams of protein. - Brown vs. White Eggs: The color of an egg shell doesn't affect its nutritional value. Brown eggs are often more expensive than white eggs, but they are not necessarily healthier or more nutritious. - Organic vs. Conventional Eggs: Organic eggs come from chickens that are fed organic feed and are not treated with antibiotics or hormones. While they may be more expensive than conventional eggs, they are not necessarily more nutritious. - Free-Range vs. Cage-Free Eggs: Free-range eggs come from chickens that are allowed to roam outside and eat a natural diet, while cage-free eggs come from chickens that are housed indoors but are not in cages. While free-range and cage-free eggs may be more humane than eggs from chickens in cages, they are not necessarily more nutritious. - Pastured Eggs: Pastured eggs come from chickens that are allowed to roam outside and eat a natural diet, which can result in eggs that are higher in certain nutrients like vitamin E and omega-3 fatty acids. Overall, small boiled eggs are a great choice for anyone looking for a nutritious and convenient snack or meal.

Mini boiled eggs for kids

- Use a small egg cup or silicone mold to create mini boiled eggs that are just the right size for small hands. - Let your child help with peeling the eggs, as it can be a fun and educational activity. - Serve the mini boiled eggs with whole grain crackers, fresh fruit, or raw veggies for a balanced and nutritious snack or lunch. - Experiment with different seasonings or dips to add variety to the mini boiled eggs. - Try serving the mini boiled eggs in a bento box or other fun container to make lunchtime more exciting. - Encourage your child to try different ways of eating the mini boiled eggs, like slicing them in half or dipping them in a favorite sauce. Mini boiled eggs are not only delicious and nutritious, but they are also a fun and easy snack or lunch option for kids!

Small boiled eggs for weight loss

- They are low in calories: Small boiled eggs are only 57 calories each, making them a great choice for a low-calorie snack or meal. - They are high in protein: Protein is an important nutrient for weight loss, as it can help keep you feeling full and satisfied. - They are versatile: Small boiled eggs can be added to a variety of recipes like salads, soups, and sandwiches. - They are easy to prepare: Boiling eggs is a simple and quick way to prepare them, making them a great choice for anyone on a busy schedule. - They are portable: Small boiled eggs can be easily packed in a lunchbox or taken on the go for a convenient and healthy snack. - They are filling: The protein and healthy fats in small boiled eggs can help keep you feeling full and satisfied, which may prevent overeating. Overall, small boiled eggs can be a great addition to a weight loss diet plan. Just be sure to eat them in moderation and incorporate them into a balanced and nutritious diet.

How to store small boiled eggs

- Store them in the refrigerator: Place the small boiled eggs in an airtight container and store them in the refrigerator for up to 5 days. - Don't peel them: Leaving the shells on the small boiled eggs can help protect them from bacteria and prolong their shelf life. - Label and date the container: This can help you keep track of when the small boiled eggs were cooked and when they need to be eaten. - Don't freeze them: Freezing small boiled eggs can cause them to become rubbery and lose their texture. - Refrigerate them promptly: Be sure to refrigerate small boiled eggs within 2 hours of cooking to prevent bacteria growth. - Use them in recipes: If you have too many small boiled eggs, consider using them in recipes like egg salad, deviled eggs, or omelets. By storing small boiled eggs properly, you can enjoy them as a healthy and convenient snack or meal throughout the week.