Low Fat Onsen Egg
Delight in the creamy simplicity of a healthy twist on a Japanese classic with this Low Fat Onsen Egg recipe. Perfectly cooked at a precise 70°C (158°F), these slow-poached eggs boast silky whites and luxuriously runny yolks, all while being naturally low in fat. Ideal for meal preppers or those seeking lighter fare, this dish uses just two basic ingredients—large eggs and water—without the need for any added oil or butter. With only 5 minutes of prep time and minimal effort required to maintain the water temperature, it’s an easy yet impressive addition to your breakfast or brunch spread. Serve these delicate eggs with a splash of low-sodium soy sauce, a hint of mirin, or fresh green onions for a healthy, customizable touch. Perfectly portioned for four servings, this low-fat recipe is your gateway to enjoying traditional Japanese flavors guilt-free.
Log this recipe in SnapCalorie
Recipe Information
Ingredients
- 4 large Eggs
- 2000 ml Water
Instructions
Fill a large saucepan or pot with 2000 ml (2 liters) of water and heat it until it reaches a temperature of 70°C (158°F). Use a kitchen thermometer to accurately measure the water temperature.
Carefully place the 4 large eggs into the water. It may help to use a slotted spoon to lower them in gently.
Cover the pot with a lid and maintain the water temperature at around 70°C (158°F). Let the eggs cook gently for 45 minutes. If the temperature rises above 70°C, you may need to lower the heat or add a bit of cold water to adjust.
After 45 minutes, use a slotted spoon to carefully remove the eggs from the water and immediately transfer them to an ice bath (a bowl filled with ice and water) to stop the cooking process. Let them cool for about 5 minutes.
To serve, gently crack each egg open over individual bowls or small plates. The white should be soft and wobbly, with a runny yolk surrounded by a firm white.
Season with low-sodium soy sauce, a dash of mirin, or a sprinkle of chopped green onions if desired, keeping the recipe low in fat and healthy.
Serve immediately and enjoy the creamy texture of the traditional Onsen Egg.
Nutrition Facts
Calories |
288 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 19.0 g | 24% | |
| Saturated Fat | 6.2 g | 31% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 744 mg | 248% | |
| Sodium | 345 mg | 15% | |
| Total Carbohydrate | 1.4 g | 1% | |
| Dietary Fiber | 0.0 g | 0% | |
| Total Sugars | 0.7 g | ||
| Protein | 25.1 g | 50% | |
| Vitamin D | 4.1 mcg | 20% | |
| Calcium | 234 mg | 18% | |
| Iron | 3.5 mg | 19% | |
| Potassium | 276 mg | 6% | |
*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.
