Soy-Marinated Eggs: High-Protein Meal Prep for Bowls, Snacks & Post-Training Meals
If you’re looking for more high protein meals, try my Arayes Crispy Pita with Chicken & Feta
Helpful Tips
Storage
Keep the marinated eggs in an airtight container in the fridge for 3–4 days. Best served chilled or at room temperature. Do not freeze.
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Substitutions
- Gluten-free: swap soy sauce for tamari
- Sweeter or less sweet: adjust honey slightly to taste
- No chilli: simply leave it out
Serving Suggestions
Serve halved over rice bowls, noodles, salads or grain bowls. Add avocado, steamed greens, grilled chicken or salmon to build a complete meal. They also work as a quick snack.
Helpful Tips
Storage
Keep the marinated eggs in an airtight container in the fridge for 3–4 days. Best served chilled or at room temperature. Do not freeze.
Substitutions
- Gluten-free: swap soy sauce for tamari
- Sweeter or less sweet: adjust honey slightly to taste
- No chilli: simply leave it out
Serving Suggestions
Serve halved over rice bowls, noodles, salads or grain bowls. Add avocado, steamed greens, grilled chicken or salmon to build a complete meal. They also work as a quick snack.
Ingredients
- 9 eggs
For the Marinade:
- 1 cup soy sauce
- 1 cup water
- 1/3 cup honey
- 6 cloves garlic, smashed
- 3–4 spring onions, finely sliced
- 1 red chilli (optional)
- 2 tbsp rice vinegar
- 1.5 tbsp sesame seeds
Nutritional Information
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
For the eggs:
- Bring a pot of water to a gentle simmer.
- Carefully lower in the eggs and cook for 7 minutes for jammy yolks (8–9 minutes for firmer). Make sure to use a timer to ensure the eggs cook evenly.
- Transfer immediately to an ice bath for 3–5 minutes. This step stops the cooking process, cools the eggs quickly to keep the yolks soft, and shocks the shells so they loosen and peel away more easily.
- Peel the eggs.
For the marinade:
- Combine soy sauce, water, honey, garlic, spring onions, chilli, vinegar and sesame oil in a container. Stir to dissolve the honey.
- Add the peeled eggs. Make sure they are mostly submerged (or rotate occasionally).
- Refrigerate for at least 2 hours, ideally overnight.
To Serve:
Slice in half and enjoy as a snack, over rice bowls or noodles.
Ingredients
- 9 eggs
For the Marinade:
- 1 cup soy sauce
- 1 cup water
- 1/3 cup honey
- 6 cloves garlic, smashed
- 3–4 spring onions, finely sliced
- 1 red chilli (optional)
- 2 tbsp rice vinegar
- 1.5 tbsp sesame seeds
Nutritional Information
Nutritional information is approximate and provided as a general reference only. Actual values may vary. This is not a substitute for professional dietary advice.
Directions
For the eggs:
- Bring a pot of water to a gentle simmer.
- Carefully lower in the eggs and cook for 7 minutes for jammy yolks (8–9 minutes for firmer). Make sure to use a timer to ensure the eggs cook evenly.
- Transfer immediately to an ice bath for 3–5 minutes. This step stops the cooking process, cools the eggs quickly to keep the yolks soft, and shocks the shells so they loosen and peel away more easily.
- Peel the eggs.
For the marinade:
- Combine soy sauce, water, honey, garlic, spring onions, chilli, vinegar and sesame oil in a container. Stir to dissolve the honey.
- Add the peeled eggs. Make sure they are mostly submerged (or rotate occasionally).
- Refrigerate for at least 2 hours, ideally overnight.
To Serve:
Slice in half and enjoy as a snack, over rice bowls or noodles.
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