A 7 minute egg is a soft-boiled egg that has been boiled for exactly 7 minutes. This results in an egg that has a runny, soft yolk while the white is completely set. 7 minute eggs are a popular breakfast food or snack because the runny yolk provides a delicious sauce-like texture when dipped with toast or eaten alone.
Why 7 Minutes?
Cooking an egg for 7 minutes is the perfect timing to achieve that signature soft-boiled texture. The white needs at least 3-4 minutes of boiling to fully set, while the yolk requires less time. At 7 minutes, the whites will be firm yet tender, while the yolk remains completely liquid and runny.
Cooking for less than 7 minutes may result in undercooked egg whites that are too runny and lack structure. Boiling for longer than 7 minutes will cause the yolk to thicken and become hard. The 7 minute mark hits the sweet spot between runny yolk and tender whites.
How to Boil a 7 Minute Egg
Boiling 7 minute eggs requires just a few simple steps:
- Use eggs straight from the refrigerator – cold eggs help the whites set before the yolks overcook.
- Gently lower eggs into a pot filled with boiling water using a spoon.
- Set a timer for 7 minutes once the water resumes boiling.
- When timer goes off, promptly remove eggs and submerge in an ice bath. The ice bath stops the cooking process.
- Tap egg against counter and peel immediately while still warm. The shell should come off easily.
It’s also important to not crowd the pot when boiling eggs. Cook 3-4 eggs at a time in a medium pot filled with 1-2 inches of water. Crowding too many eggs can lower the water temperature and result in uneven cooking.
How to Eat a 7 Minute Egg
Once boiled and peeled, 7 minute eggs can be enjoyed in a variety of ways:
- Dip toast points directly into the runny yolk.
- Season with salt, pepper and enjoy on its own.
- Cut in half and use a small spoon to scoop out the yolk.
- Dice and add to salad greens, grain bowls or ramen.
- Mash with avocado for a quick egg salad.
The soft yolk acts as its own rich sauce, adding creaminess and flavor to any dish. The whites provide a nice contrast in texture against the smooth, liquid yolk.
Nutrition of 7 Minute Eggs
A 7 minute egg contains the same nutrition as a raw egg, since it is cooked just long enough for the proteins to set. One large egg provides:
| Nutrient | Amount |
|---|---|
| Calories | 72 |
| Fat | 5g |
| Protein | 6g |
| Carbs | 0.6g |
Eggs are considered one of the most nutritious foods as they provide high quality protein and various vitamins and minerals. The yolk contains vitamin A, D, E, K, B6, B12, phosphorus, iron and choline. The whites are high in selenium, riboflavin, magnesium and potassium.
A 7 minute boiled egg is low in calories, fat and carb, making it a very filling and nutrient dense choice for any meal.
Tips for Perfect 7 Minute Eggs
Use Older Eggs
Older eggs are easier to peel than fresh eggs. For boiled eggs, let them sit in the refrigerator for at least 7-10 days after purchasing before boiling.
Steam Instead of Boil
Steaming eggs in a steamer basket suspended over boiling water can result in more consistently cooked eggs with easier to peel shells.
Add Salt or Vinegar to Water
Adding a tablespoon of salt or vinegar to the boiling water can help loosen the shells for easier peeling.
Shock in Ice Water
Shocking just-boiled eggs in an ice bath of cold water stops the cooking process so the yolks don’t overcook.
Crack Shells Before Peeling
Gently tapping the eggs all over before peeling can help separate the membranes from the shell for easier peeling.
Common Issues and Solutions
Green Ring Around Yolk
The greenish/gray ring that sometimes forms around a boiled egg yolk is caused by overcooking. To avoid it, strictly stick to the 7 minute timing and shock in an ice bath immediately after.
Difficult to Peel Shells
For easier peeling, use older eggs and add salt or vinegar to the boiling water. Shocking in ice water, cracking the shell before peeling, and steaming instead of boiling can also help shells release more easily.
Chalky Egg Whites
When egg whites have a chalky texture, it means they are overcooked. Reduce boiling time to 6 minutes or steam for 7 minutes instead to avoid this.
Runny Whites
Undercooked whites that are still runny likely means the boiling time was too short. Increase to at least 7 full minutes to fully set the whites.
Frequently Asked Questions
Are soft boiled eggs safe to eat?
Yes, 7 minute soft-boiled eggs are completely safe to eat when stored and prepared properly. Use refrigerated eggs within 3 weeks of purchase date and refrigerate cooked eggs within 2 hours of cooking.
Can you boil eggs too long?
Yes, boiling longer than 7 minutes overcooks the eggs. The yolks will thicken and become hard, while whites can turn rubbery. Stick to 7 minutes for the ideal soft-boiled egg.
Do soft boiled eggs need to be peeled?
It’s traditional to peel soft boiled eggs before eating, but the shell can be left on if desired. Tap the top and peel pieces of shell off as you eat the egg.
Can I prep boiled eggs in advance?
Soft boiled eggs are best eaten immediately after cooking for the warmest, runniest yolk. However, you can cook and peel up to a week in advance and store peeled eggs in the refrigerator until ready to enjoy.
How do you boil eggs so they peel easily?
For easy peeling, use older eggs, steam instead of boil, add salt or vinegar to the water, shock in ice bath, and crack shells before peeling. Gently tap each egg all over before peeling.
Conclusion
7 minute eggs offer the perfect soft-boiled egg experience. The 7 minute cooking time yields a smooth, runny yolk encased in tender yet firm egg whites. Preparing proper soft boiled eggs takes some technique, but is worth it for the delicious texture contrast they provide. Follow the tips above for foolproof soft boiled eggs every time. Then enjoy your 7 minute eggs in a myriad of ways – from simple soft boiled, to topping salads, bowls and more. The rich, creamy yolk acts as its own decadent sauce in any dish you choose.