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Day 4 Breakfast: Hard-Boiled Eggs +Walnuts

Prep Time:

5 minutes

Cook Time:

10-12 minutes

Serves:

1

Level:

Beginner

About the Recipe

Simple, nutritious, and packed with protein and healthy fats, hard-boiled eggs paired with crunchy walnuts provide an easy, no-fuss breakfast that keeps you full and energized.

Ingredients

Hard-Boiled Eggs:

  • 2-3 large eggs (any grade, store-brand for affordability)

  • Pinch of sea salt (optional)

  • Freshly ground black pepper (optional)


Walnuts:

  • 1 small handful of walnuts (about ¼ cup or 1 oz)

Preparation

Boil the Eggs:

  1. Add Eggs to Pot: Place eggs in a medium saucepan and cover with cold water, ensuring the water is about 1 inch above the eggs.

  2. Bring to a Boil: Bring the water to a rolling boil over medium-high heat.

  3. Simmer & Cook: Once boiling, reduce the heat to low and let the eggs simmer for 9-10 minutes for a fully cooked yolk.

  4. Cool & Peel:

    • Transfer eggs to a bowl of ice water immediately after cooking to stop the cooking process.

    • Let eggs cool for 5 minutes before peeling.

  5. Peel the Eggs: Gently tap the eggs on a hard surface and roll them under your palm to loosen the shell. Peel under running water for easier removal.


Prepare Walnuts:

  1. Portion the Walnuts: Measure out a small handful of walnuts, roughly ¼ cup, which provides healthy fats and adds a crunchy texture to balance the soft eggs.

  2. Optional Toasting (Optional): For extra flavor, lightly toast the walnuts in a dry skillet over medium heat for 1-2 minutes, stirring occasionally.


Assemble & Serve:

  1. Plate the Eggs & Walnuts: Arrange the hard-boiled eggs on a plate with the walnuts on the side.

  2. Optional Garnish: Sprinkle eggs with sea salt, black pepper, or a dash of smoked paprika for extra flavor.


Ways to Make it Budget Friendly:

  • Buy Eggs in Bulk: Purchase large packs of eggs to save money. Eggs keep well in the fridge for several weeks.

  • Use Store-Brand Walnuts: Store-brand or generic walnuts are usually cheaper and offer the same nutritional value.

  • Toast Your Own Nuts: Buy raw walnuts and toast them yourself to avoid the higher cost of pre-roasted nuts.

  • Make Extra Hard-Boiled Eggs: Boil a larger batch and store extras in the fridge for quick, grab-and-go breakfasts throughout the week.

  • Go for Whole Walnuts: Buy whole walnuts and chop them yourself to save money.

  • Substitute with Pecans or Macadamia Nuts: If walnuts are expensive, substitute with pecans or macadamia nuts for a similar fat profile.


Simple Flavor Boost Options (Optional):

  • Garlic & Herb Sprinkle: Add a sprinkle of garlic powder and dried herbs over the eggs for an aromatic boost.

  • Everything Bagel Seasoning: Sprinkle a dash of everything bagel seasoning for a crunchy, savory twist.

  • Hot Sauce Drizzle: Add a few drops of sugar-free hot sauce for extra heat.

  • Dijon Mustard Dip: Serve the eggs with a side of Dijon mustard for a tangy dipping option.

  • Paprika & Chili Flakes: Dust eggs with smoked paprika and a pinch of chili flakes for a smoky, spicy kick.

  • Olive Oil Drizzle: Drizzle a little olive oil over the eggs for added richness and healthy fats.


Recipes Created by BloodSugarChef.com

Meal Plan by American Diabetes Society

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