Not only do hard boiled eggs possess a slew of muscle-fortifying protein, they’re also packed with a handful of other nutritional goodies. “One large egg contains about 80 calories, five grams of healthy fats, and six grams of protein,” says Jackie Beltramo, RD. “Eggs also score high on the satiety index.” That means along with being delicious and nutritious, hard boiled eggs are also … fullicious! Shoot, that’s not a word; basically, eating them leaves you feeling full and satisfied.
Opting to hard boil eggs makes sense when you want to take a protein snack on the go without worrying about spillage. Anyone who has attempted to sip on a protein shake while driving on a windy or bumpy road knows how messy the outcome can be.
“There’s also something about the chewing and swallowing that, psychologically, makes you feel fuller for longer,” Beltramo adds. “When you’re drinking your calories, you don’t experience that.”
Despite what you might have heard, there’s nothing wrong with eating the egg yolks. They contain fat-soluble vitamins A, D, E, and K, and they’re also a good source of iron and potassium. Plus, the yolk contains roughly 40% of the egg’s protein content.
Another hard boiled egg perk? They’re a versatile ingredient. Nibble on them whole, chop ‘em up and sprinkle ‘em onto toast in the morning, or get creative with them by using of the recipes we’ve included below. Whichever way you choose to utilize them, first thing’s first — you need to know how to achieve perfection.
Hard Boiled Eggs Made Easy
1. Fill a saucepan with about two inches of water, and then layer the eggs at the bottom of a saucepan. (Adding a teaspoon of vinegar may help prevent the eggs from cracking while they boil.)
2. Set the heat to high; when the water comes to a full boil, turn off the heat.
3. Cover the pan and let eggs sit for 10-12 minutes.
4. Check one egg to ensure it’s done; if it is, transfer the eggs into a colander and run cool water over the eggs. If not, recover the saucepan and give it some more time.
5. Stash the eggs in the fridge in a covered container for up to five days.
Hummus Deviled Eggs
1. Half a hard boiled egg lengthwise, remove the yolk and replace with a spoonful of hummus (which is typically made of a healthy mix of chickpeas, olive oil, lemon juice and salt).
2. Add almonds or paprika to taste.
Avocado Egg Salad
1 medium avocado
2 tbsp Greek yogurt
1 ½ tbsp lemon juice
4 hard boiled eggs (chopped)
3 tbsp chopped celery
1 tbsp parsley
Salt and pepper to taste
1. Mix the avocado, Greek yogurt, and lemon juice in a bowl.
2. Stir in celery and chives.
3. Add in salt and pepper.
At Proven4 we believe that proper nutrition, a strict training regimen, and our NSF Certified for Sport workout supplements —Pre Game Formula, Energy Formula, and Recovery Push Formula — can help you achieve optimal results in the gym and on the field.