High Protein Soy Marinated Eggs

Elevate your meal prep game with these High Protein Soy Marinated Eggs—an irresistible combination of tender boiled eggs infused with rich, umami-packed flavors. This easy-to-follow recipe transforms simple pantry staples like soy sauce, mirin, garlic, and ginger into a savory marinade that takes just minutes to prepare. Perfectly cooked with soft, jammy yolks, these marinated eggs soak up the bold, aromatic blend overnight, making them an ideal protein-packed snack or a versatile topping for ramen, rice bowls, or salads. With only 10 minutes of prep and cook time, this recipe offers a quick, nutritious, and flavorful addition to your culinary repertoire.

Nutriscore Rating: 59/100

Prep Time:10 mins

Cook Time:10 mins

Total Time:20 mins

Servings: 6

Ingredients

• 6 pieces Large eggs
• 120 ml Soy sauce
• 120 ml Water
• 60 ml Mirin (Japanese sweet rice wine)
• 1 tablespoon Sugar
• 2 cloves Garlic
• 1 inch piece Ginger
• 1 stalk Green onions (optional)

Directions

Step 1

Bring a medium-sized pot of water to a gentle boil.

Step 2

Carefully lower the eggs into the boiling water using a spoon to prevent cracking.

Step 3

Boil the eggs for 6 minutes, stirring gently for the first 2 minutes to help keep the yolks centered.

Step 4

While the eggs are boiling, prepare an ice bath by filling a large bowl with ice water.

Step 5

Once the eggs are done cooking, immediately transfer them to the ice bath to stop the cooking process. Let them cool for at least 5 minutes.

Step 6

In a small saucepan, combine the soy sauce, water, mirin, and sugar. Stir over low heat until the sugar has dissolved.

Step 7

Smash the garlic cloves and slice the ginger into thin pieces. Add them to the marinade, along with the green onion, if using.

Step 8

Transfer the marinade into a sealable container or zip-top bag large enough to hold the eggs.

Step 9

Peel the cooled eggs carefully to prevent breaking. Add the peeled eggs to the marinade, ensuring they are completely submerged. If needed, place a small plate or weight on top of the eggs to keep them fully immersed.

Step 10

Cover the container or seal the bag, and refrigerate for at least 4 hours, but ideally overnight for maximum flavor.

Step 11

When ready to serve, remove the eggs from the marinade and slice them in half. Enjoy them as-is or as a topping for ramen, rice bowls, or salads.

Nutrition Facts

Serving size	(657.2g)

Amount per serving	% Daily Value*
Calories	703.1

Total Fat 30.6g	0%
Saturated Fat 9.1g	0%
Polyunsaturated Fat 0.2g
Cholesterol 1116mg	0%
Sodium 5109.2mg	0%
Total Carbohydrate 58.1g	0%
Dietary Fiber 1.7g	0%
Total Sugars 40.2g
Protein 48.8g	0%

Vitamin D 240IU	0%
Calcium 238.0mg	0%
Iron 8.2mg	0%
Potassium 992.6mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 39.2%

Protein: 27.8%

Carbs: 33.1%