FREE 5-Ingredient Recipe EBook

• Why You’ll Love These Soft Boiled Eggs
• What You’ll Need
• How To Make Soft Boiled Eggs
• Soft Boiled Egg Time
• Tips For Peeling Soft Boiled Eggs
• Storage Instructions
• Ways To Serve Soft Boiled Eggs
• More Easy Egg Recipes
• Soft Boiled Eggs (Perfect Every Time) Recipe card
• Recipe Reviews

With this method for perfect soft boiled eggs , you’ll never have to guess how long to soft boil an egg again! Although my hard-boiled eggs post has a time chart for all levels of doneness (including soft boiling), this time I wanted to make a post specifically for those delicate, set whites and warm, runny yolks. Try them with sides or on their own for a healthy breakfast in minutes.

Why You’ll Love These Soft Boiled Eggs

• Warm, liquid yolk
• Delicate, set whites
• Simple ingredients
• Fast soft boiled egg cook time — quicker than most methods!
• Nutritious source of protein
• Easy to peel if you need to

What You’ll Need

Here I explain the best ingredients for perfect soft boiled eggs, what each one does in the recipe, and substitution options. For measurements, see the recipe card .

• Eggs – The star of the show is none other than the EGGS! I used large eggs. If you use medium, extra large, or jumbo eggs, you’ll need to adjust the cooking time.

• Vinegar – Adding vinegar to the water softens the shells and makes them easier to peel. I used apple cider vinegar because that’s what I have on hand most often, but white vinegar will work, too.

• Sea Salt – Salting the water when soft boiling eggs cooks the egg whites faster and prevents overcooked yolks. It also seals cracks and helps with easy peeling.

How To Make Soft Boiled Eggs

This section shows how to soft boil an egg, with step-by-step photos and details about the technique, to help you visualize it. For full instructions with amounts and temperatures, see the recipe card .

Some methods for soft boiling eggs involve boiling the water first and then lowering the eggs into the water with a slotted spoon, but my method is faster:

1. Prep. Place the eggs in a single layer at the bottom of a large saucepan or pot. Add enough water to cover the eggs. There should be at least an inch of water above them.
2. Stir. Add vinegar and sea salt to the pot. Stir gently.

1. Boil. Place the pan onto the stove over medium-high heat. Bring water to a rolling boil. Set a timer for the soft boiled egg time you prefer (see below) and boil eggs.
2. Cool. Meanwhile, prepare an ice water bath (ice in a bowl of cold water), or turn on the faucet on the coldest that it goes until the water is ice cold. Once the timer goes off, drain the boiling water. Immediately place the pan under the cold running water, letting the ice cold water fill the pan, or use a slotted spoon to transfer the eggs to the ice water bath.
3. Enjoy. If you plan to eat the soft boiled eggs in a cup, remove them from the water once they are warm but no longer hot. Place in an egg cup (or you can use shot glasses), peel off the top, season with salt and pepper, and enjoy. If you plan to peel them completely or eat them later, leave them in the pot until they reach room temperature before peeling.

Soft Boiled Egg Time

With this method, soft boil eggs for 1 minute for very runny yolks or 2 minutes for slightly runny yolks — after the water is boiling.

How long to soft boil eggs also depends on the size of your eggs, and the times above are for large eggs. Medium eggs might cook 20-30 seconds faster, and extra large or jump eggs might take 20-60 seconds longer.

Tips For Peeling Soft Boiled Eggs

There’s nothing more frustrating than struggling to peel eggs! Peeling soft boiled eggs will never be as easy as hard boiled ones, but it doesn’t have to be hard either. Here are some tips to help:

• Use older eggs – Fresh eggs tend to stick to the inner shell more. With older eggs, the shell shrinks slightly and creates space between the membrane (that covers the egg white) and the shell itself. This space makes the eggs easier to peel.
• Begin with cold water – Giving eggs a “cold start” (placing in water before boiling) gives the vinegar more time to penetrate the shell.
• Use salt and vinegar – As explained above, salt and vinegar help to break down the shells. Both make the eggs easier to peel.
• Ice water bath – For perfect soft boiled eggs that don’t get overcooked, plunge them into a bowl of ice water, or run them under ice cold water. This also helps loosen the bond to the egg white, making the eggs easier to peel.
• Start with the wider end to peel just the top – The wider, rounder end is typically the side that has the air pocket, so it’s easier to peel from that side.
• Roll on the counter to peel the entire egg – Simply roll the egg on the counter with the palm of your hand, creating cracks all over the widest part. Then, start peeling at one of the cracks near the center of the egg and work toward the ends.

Storage Instructions

• Store for later: Refrigerate leftovers in an airtight container for up to 2-3 days, with the egg shells on. You can store the eggs peeled, but they won’t last as long.
• Reheating instructions: Yes, you can reheat soft boiled eggs without overcooking them, as long as you do so straight from the fridge. The fastest ways are to microwave in a bowl of water for 1 minute on medium power, or simmer water on the stove and then add the eggs for 1 minute. You can also place them in a bowl of hot water on the counter for about 5 minutes.

Ways To Serve Soft Boiled Eggs

Now that you know how to soft boil an egg perfectly, there are lots of ways to enjoy it! Try these ideas:

• Breakfast dishes – Pair them with a stack of almond flour pancakes and some crispy oven baked bacon for the ultimate breakfast feast! They are also amazing over roasted potatoes .
• Salads – Halved soft boiled eggs make the perfect addition to a grilled chicken salad or steak salad . You can also use them in place of hard boiled eggs in a chef salad , classic cobb salad , or spinach bacon salad .
• Cooked veggies – Serve these runny eggs over quick sauteed spinach , oven roasted asparagus , or mixed sauteed vegetables for a light and filling meal.
• Bread – Crack them over buttered toast on coconut flour bread , or any bread you like. They are amazing over avocado toast, too!
• Soup – A perfect soft boiled egg is a classic component in a bowl of ramen (or keto ramen ).

More Easy Egg Recipes

Eggs are so versatile and easy to cook. Try switching them up with these easy egg recipes :

Coddled Eggs

Cloud Eggs

Baked Eggs

Recipe Video

Ingredients

Tap underlined ingredients to see the ones I use.

• 8 large Eggs (or any number you want) ▢
• 4 cups Water (or enough to cover eggs in the pan) ▢
• 1 tbsp Apple cider vinegar (or white vinegar) ▢
• 1 tbsp Sea salt ▢

Instructions

Tap on the times in the instructions to start a kitchen timer.

1. Place the eggs in a single layer at the bottom of a large saucepan or pot. Add enough water to cover the eggs with at least 1 inch (2.5 cm) of water over them.
2. Add the vinegar and salt to the pot. Stir gently.
3. Place the pan onto the stove over high heat. Bring the water to a rolling boil.
4. Once the water is boiling, set a timer based on how you want your eggs – 1 minute for very runny soft boiled eggs or 2 minutes for slightly runny. (Keep the heat on and water boiling.)
5. Meanwhile, prepare an ice water bath or turn on the faucet on the coldest that it goes until the water is ice cold. Once the timer goes off, drain the hot water and place the pan under the cold running water, letting the ice cold water fill the pan, or transfer the eggs to the ice water bath.
6. If you plan to eat the soft boiled eggs by just peeling off the top and serving in a cup right away, you can remove them once they are warm but no longer hot. Place in an egg cup, peel off the top, and enjoy. If you plan to peel the soft boiled eggs entirely or eat them later, leave the eggs in the pot for about 10 minutes , until they reach room temperature. To peel easily, roll the egg on the counter with the palm of your hand, pressing gently to make cracks all over the shell. Then, peel from the center towards the ends of the egg. The peel should come off fairly easily, but not as easily as hard boiled eggs.

LAST STEP: Leave a rating to help other readers, or tag me @wholesomeyum on Instagram. I’d love to hear from you!

Maya’s Recipe Notes

Serving size: 1 large soft boiled egg

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

Add Your NotesYour Notes

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead.

Perfect Soft Boiled Eggs

Free Printable: Low Carb & Keto Food List

• Want The Keto Cheat Sheet Printable PDF System?
• The Basic Keto Meal Formula
• Understanding Macros
• Keto Food Swaps
• Keto Food List
• Electrolyte Basics
• Keto Diet Types
• Want The Keto Cheat Sheet Printable PDF System?
• Recipe Reviews

Even though I have a great guide to starting a keto diet , people often ask me for a quick keto cheat sheet they can use. That’s why I created this simple keto diet cheat sheet , so that you can have all the info you need handy. We’ll cover the basic keto formula for building meals, foods to eat and to avoid, delicious keto swaps for high-carb foods, electrolyte basics, and 4 ways to follow the keto lifestyle.

You can keep reading to view this info, or download my keto cheat sheet printable pdf to print out or save ad-free on any device (plus the pdf has more details!).

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ foods) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System + EBooks (Only $37)

The Basic Keto Meal Formula

Eating keto doesn’t have to be complicated! While there are plenty of delicious easy keto recipes to choose from, you don’t even have to cook from a recipe to get started.

Simply follow the keto cheat sheet formula of protein + veggie + fat for your meals.

Be sure to choose a moderate amount of protein, only low carb vegetables (mostly ones that grow above ground), and generous fat to attain an optimal macro ratio. That’s approximately 60-75% of calories from fat, 20-25% protein, and 5-10% from carbohydrates. The table below will give you ideas for what to choose.

Understanding Macros

Macros are macronutrients for short. They include fat, protein, and carbohydrates.

You can calculate your own macros using the macro calculator , but the macro keto cheat sheet below will explain how to look at macros when following a keto lifestyle.

Carbs Are A Limit.

Keeping carbs low is what gets you into ketosis and keeps you there. Ketosis means that you’re using fat as your primary energy source instead of sugar, and requires keeping carbs very low.

A good starting point is 20-25 grams net carbs per day, but you can experiment after a few weeks to see if your body stays in ketosis at higher levels. People who are very active may be able to do more and stay in ketosis, up to around 50 grams per day.

“Carbs are a limit” means that you set a limit for how many carbs to eat per day and don’t exceed it. You don’t have to hit that limit, so if you’re under that’s okay, just don’t go over. Ideally most of your carbs would come from low carb vegetables, and if you’re eating enough veggies, you’ll usually get close to the limit naturally.

A common misconception is that reaching ketosis requires a certain macro ratio, but it’s really only restricting your carb intake that gets you there [ * ]. In the absence of sufficient carbs to use as energy, the body will switch to using fat as fuel. This is called the metabolic state of ketosis.

Protein Is A Goal.

Protein is made up of amino acids, the building blocks of all our cells. It’s a crucial for keeping our muscles strong and for many cellular functions [ * ].

“Protein is a goal” means that you always want to eat enough protein to reach the goal each day, but not exceed it too much. You want enough for your needs, but excess protein can trigger gluconeogenesis, which is protein being converted to sugar [ * ] and can kick you out of ketosis.

Fat Is A Lever.

Fat is the primary macronutrient in a keto lifestyle, because being in ketosis means that fat is your primary fuel source. Fat as a fuel source will come from your food, and if you are losing weight, from your body.

A big advantage of a keto lifestyle is the high fat intake. It keeps you full and satisfied, making it easier to stick to, and using it as the primary fuel source makes it easier on your body to burn body fat, with a lower chance of breaking down your muscle (provided you get enough protein).

Aside from reaching your protein goal and limiting your carbs, the remainder of your calories on a keto diet comes from fat.

Don’t fear fat – it’s your main energy source on keto, and getting enough of it trains your body to use fat for fuel instead of sugar. That means that as long as you are not overdoing your overall calorie intake, you’ll efficiently burn your body fat for fuel as well.

“Fat is a lever” means that you can increase or decrease your fat intake depending on your goals and hunger levels. Increase it (along with exercise) to gain muscle, or decrease it to lose weight.

Keto Food Swaps

One of my favorite challenges is creating recipes, or just discovering, keto food swaps. These are delicious keto replacements for traditionally high-carb or high-sugar foods.

So, I created this keto diet cheat sheet with all the swaps in one place! I also have more keto food swaps in my Easy Keto Cookbook .

Keto Swaps For Breakfast

Keto Swaps For Bread

Keto Swaps For Meals & Side Dishes

Keto Swaps For Snacks & Sauces

Keto Swaps For Cooking & Baking

Keto Swaps For Drinks

If you’re looking specifically for keto alcohol options, browse the full keto alcohol guide .

Keto Food List

When looking for a keto cheat sheet printable, the most-requested information is a keto food list.

The great thing is that keto doesn’t have to feel restrictive. It’s incredibly satisfying and there’s such a wide variety of foods you can eat!

Foods To Eat On Keto

• Leafy greens – Such as spinach, chard, and lettuce.
• Above-ground veggies – Such as peppers, zucchini, and cauliflower.
• Full-fat cream & cheese – Such as heavy cream, sour cream, and full-fat hard cheeses.
• Natural meats – Such as beef, lamb, and pork.
• Berries – Such as raspberries, blackberries, and strawberries.
• Avocados
• Unsweetened nut milks – Such as almond milk and coconut milk.
• Almond flour and coconut flour
• Eggs
• Healthy fats – Such as coconut oil, avocado oil, olive oil and butter.

Foods To Avoid On Keto

• White flour & sugar
• Rice & grains – Such as barley, wheat, and corn.
• Milk & yogurt – Such as fruit on the bottom yogurt, sweetened Greek yogurt, and all milk.
• Cereal
• Processed food – Such as granola bars, candy
• Most fruit – Such as apples, bananas, and grapes
• Hydrogenated fats – Such as vegetable oil, soybean oil, and margarine
• Sweetened beverages & condiments – Such as soda, ketchup, and sweet dressings
• Starchy veggies – Such as peas, carrots, and beets.
• Potatoes – Such as sweet potatoes and white potatoes.

That’s the short keto diet cheat sheet version of all the keto food categories, but I recommend downloading the full Keto Cheat Sheet System. It includes a super detailed printable keto food list with over 100 items, including 2 color-coded pages with net carb counts, along with 6 more pages of keto cheat sheets:

Get The Keto Cheat Sheet System PDF (Only $37)

Electrolyte Basics

Getting enough electrolytes is crucial for anyone, but especially so on a keto diet. The reason is that ketosis has a diuretic effect, which increases excretion of water and electrolytes, especially sodium [ * ]. This is often the cause of the keto flu.

For more details on electrolytes and avoiding keto flu, check out the full keto flu guide here .

The important thing to know about electrolytes is that replenishing them will keep keto flu away and keep your body functioning well. I always recommend an electrolyte drink and whole food sources of anything your body needs before resorting to supplements, so I made a list of what to eat to get each of the 3 major electrolytes – sodium, magnesium and potassium.

Here’s your keto diet cheat sheet for getting electrolytes from food:

Keto Diet Types

People follow a keto lifestyle for different reasons. Some do it just to lose weight, others are after better overall health, increased energy, and reduced inflammation.

Strictly speaking, the defining factor of a keto diet is the metabolic state of ketosis, which is achieved by restricting carbs. However, many people (myself included) also reduce or eliminate processed, inflammatory, or low-nutrient foods.

Below is your keto cheat sheet summary of the different ways that people follow keto. You choose what works best for your goals and lifestyle!

• Strict Keto – Up to 20-30g net carbs daily, count all calories and macros, and eat clean, unprocessed foods.
• Lazy Keto – Up to 20-30g net carbs daily, and track only net carbs OR eat keto foods without tracking.
• Dirty Keto – Up to 20-30g net carbs daily, with “if it fits your macros” approach including processed foods.
• Low Carb – Up to 50-100g net carbs daily, less strict.

For a more detailed listing of these different types of keto with pros and cons, grab the Easy Keto Cheat Sheet Printable PDF below!

Want The Keto Cheat Sheet Printable PDF System?

Get all this information and MORE in convenient printer-friendly format – 13 cheat sheet pages you can take with you anywhere or keep in your kitchen, plus 4 recipe cookbooks! Includes:

1. Keto food list (230+ foods) – Super detailed & color-coded, with net carb counts, so you’ll know exactly what to eat.
2. Foods to avoid on keto – Detailed and specific list so that you know exactly what to watch out for.
3. Macros cheat sheet – Explains everything you need to know about macros to succeed on keto.
4. Keto food swaps (60+ swaps) – Covers virtually every food you love, so you don’t have to miss out!
5. Keto meal formula – With specific food ideas, so it’s easy to mix-and-match.
6. Keto flu guide – Understand what it is and exactly how to avoid it.
7. Electrolyte cheat sheet – With whole food ideas + bonus keto tips.
8. Keto Diet Types – Summary of 4 ways to do keto, so you can choose what fits you best.
9. FOUR (4!) Keto Swaps Recipe EBooks – Dozens of recipes to replace bread, rice, potatoes, pasta, desserts, and other carbs you’d otherwise miss.

Get The Printable Keto Cheat Sheet System (75 pages, Only $37!)

Soft Boiled Eggs (Perfect Every Time)

Learn how to make soft boiled eggs perfect every time with this easy method – faster than most methods! Includes tips for easy peeling, too.

Scan this QR code with your phone’s camera for the full recipe, including tips, step-by-step photos, and storage, or to save it to your account. You can also find it at: https://www.wholesomeyum.com/soft-boiled-eggs/

Ingredients

• 8 large Eggs (or any number you want)
• 4 cups Water (or enough to cover eggs in the pan)
• 1 tbsp Apple cider vinegar (or white vinegar)
• 1 tbsp Sea salt

Instructions

1. Place the eggs in a single layer at the bottom of a large saucepan or pot. Add enough water to cover the eggs with at least 1 inch (2.5 cm) of water over them.
2. Add the vinegar and salt to the pot. Stir gently.
3. Place the pan onto the stove over high heat. Bring the water to a rolling boil.
4. Once the water is boiling, set a timer based on how you want your eggs – 1 minute for very runny soft boiled eggs or 2 minutes for slightly runny. (Keep the heat on and water boiling.)
5. Meanwhile, prepare an ice water bath or turn on the faucet on the coldest that it goes until the water is ice cold. Once the timer goes off, drain the hot water and place the pan under the cold running water, letting the ice cold water fill the pan, or transfer the eggs to the ice water bath.
6. If you plan to eat the soft boiled eggs by just peeling off the top and serving in a cup right away, you can remove them once they are warm but no longer hot. Place in an egg cup, peel off the top, and enjoy. If you plan to peel the soft boiled eggs entirely or eat them later, leave the eggs in the pot for about 10 minutes , until they reach room temperature. To peel easily, roll the egg on the counter with the palm of your hand, pressing gently to make cracks all over the shell. Then, peel from the center towards the ends of the egg. The peel should come off fairly easily, but not as easily as hard boiled eggs.

Maya’s Recipe Notes

Serving size: 1 large soft boiled egg

I provide nutrition facts as a courtesy. Have questions about calculations or why you got a different result? Please see my nutrition policy .

© Copyright Maya Krampf for Wholesome Yum. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link with photo instead. :)