meal prep, healthy, eggs

How to Make 4- and 6-minute Eggs

Plus, a chef's trick for effortless peeling

"Eggs are often equated with trainer food and for good reason: they're one of the best sources of protein," says Katzie Guy-Hamilton, chef and director of food and beverage at Equinox. They contain all of the amino acids the body needs, along with vitamin D, and antioxidants such as lutein and zeaxanthin, which promote good vision. And don't be afraid of the yolk; it is the richest source of choline, a compound similar to B vitamins that helps improve memory and muscle control. Here, Guy-Hamilton shares the best way to make perfect 4- and 6-minute eggs for healthy meal prep lunches.

This recipe is part of our meal prep series. Click here for all the details.


Ingredients

  • 6 pasture-raised eggs
  • Ice

Directions

  1. Place eggs in small saucepan and cover with water, allowing 1 inch of water above the eggs.

  2. Bring the water to a boil and set a timer for 6 minutes. 

  3. Once the water comes to a boil, immediately turn off the heat and start the timer.

  4. Remove two eggs after 4 minutes and immediately place them in a bowl filled with ice and water.

  5. Remove the remaining eggs after 6 minutes and place in a bowl filled with ice and water.
  6. Allow the eggs to cool for ten minutes in the water.
  7. Crack the shell of the egg and peel underwater to remove. Store in an airtight container in the fridge.