Soft-Boiled Eggs

An easy, simple way to breakfast.

Growing up in Denmark this was my breakfast on weekends. It still is actually. You might have seen my video about making breakfast and how to boil eggs, and if not you can watch here.

Soft-boiled eggs are such a simple and easy breakfast, but it might be all new to you, since the soft-boiled eggs are more of an European thing.

So since this is a childhood food for me it is also a “memory food”. So often we remember our food by how it made us feel and the people we shared it with. Both consciously (the stories we tell) and unconsciously (the habits we have). Becoming mindful of our food choices is an essential part of how we can make healthy changes that work for us. Mindfulness is the core of change and it is what if missing when we only approach getting healthy or losing weight with a diet. In my online course I teach mindfulness as one of the 3 core essential keys to change because learning about how our food choices affect us is one thing (and very important too), but understanding why we choose one food over another is what makes us feel “enlightened”. Point is to get to know ourselves more. Often we choose foods based on what we ate as a child.

Try to notice how often you make comfort food choices that are memory foods!

Boil an egg for breakfast:


  • whole egg from free-range, (pasture raised not just cage-free) GMO-feed free happy chicken (1 per person)
  • water (enough to cover the eggs)


Bring water to boil in a pot (but don’t add the eggs). If you are getting eggs directly from a farmer you might want to do the “float test” to make sure the egg is fresh. (If the egg floats, it’s old and should be discarded.) You can of course do the same with store-bought eggs too.

Make a hole in the bottom of the egg with a needle or an egg-hole puncher (yes, such a thing exists) so the egg will not crack while boiling.

When the water is boiling, add the eggs, using a spoon to gently lower them into the boiling water. Some people call this a 3-minute egg, but I cook mine a bit longer to make them less runny. If you are by sea-level, I suggest letting them boil for 5 minutes; if you are in the mountains you need a bit more time (I cook mine for 5 minutes in the city and 7 minutes when I’m in the country, at around 2,000 feet).

When they are done, rinse them under cold water to stop them from continue to cook or you’ll end up with hard-boiled eggs.

Serve with some sea salt and, if you like, a piece of dark rye bread. Just note that rye bread is not gluten free.

To eat, either cut off the top and scoop the egg out with a spoon, or peel the egg. And also watch the video! It really shows you how simple it is…no fuzz 🙂