Soft-Boiled Egg Yolks
by Jon Sasmor RCPC (Mineral Guide, MinBalance LLC)
Updated April 2, 2022
This recipe accompanies the article, Why Eat Only the Egg Yolks?. Please see the article for why to eat only the yolks and discard most or all of the egg whites along with the shells!
Soft-boiled egg yolks are more nutritious and easier to digest than any form of scrambled or hard-cooked eggs, yet still cooked hot enough to kill many bacteria. The goal for cooking soft-boiled eggs is mainly solid whites and mainly runny yolks.
- Place eggs in a small pot. Cover with water.
- Turn on high heat.
- Set timer for 2 to 3 minutes, but don't start it yet. This time can be adjusted to the size of the eggs and your cooking setup – the goal is for the whites to cook solid while the yolks remain runny.
- When water boils vigorously, start timer. Turn down heat to maintain gentle boil.
- When timer sounds, turn off heat. Immediately pour off the water. Cover eggs in cold water, pour it out, and cover eggs again in cold water. This is so that eggs don't overcook.
- Leave eggs immersed to cool if not eating right away. Once cooled, they can be refrigerated as leftovers too, while still in the shell.
- One egg at a time, gently crack the egg with the edge of a spoon, and pull the halves apart. Note that the shells cannot easily be pulled off the eggs by hand, as with hard-boiled eggs.
- If you split the halves carefully, often you can keep the yolk intact in one half (though it depends on the batch of eggs). Then you can sprinkle sea salt on the runny yolk and eat the yolk directly from the egg with a spoon. Or, if the egg yolk breaks, spoon it out into a bowl, add sea salt, and enjoy.
- Discard whites and shells.
- Enjoy your egg yolks! :)