Last updated on April 13th, 2024

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Amazing Keto Soft Eggs and Soldiers (4 ways)

Be a kid again and enjoy Keto soft-boiled eggs (or dippy eggs) in a cup along with keto soldiers, aka slices of buttered toast (low-carb Tahini Bread). It’s the OG of egg-based breakfast food yearned by any Brit living abroad or anyone who misses this classic morning meal.

Nevertheless, you don’t have to be British to enjoy low-carb eggs and soldiers or be on a low-carb or keto lifestyle.

…get your egg together

This breakfast is rich in protein with a lot of nutrients, to make it anyone’s go-to, providing you can get your egg together (excuse the pun 🙂 for boiling a humble egg into a soft runny yolk state is a must for this easy breakfast.

…eat bread again

It’s pretty easy to boil an egg once you know how long to cook it for, which is crucial, but another vital part of this meal is that you can eat bread again with homemade Tahini Bread Loaf. It’s gluten-free and contains no flour, almond flour or grains but looks like whole-grain bread. How about that?

If you like soft runny eggs, you may like my recipe for Easy Shakshuka and poached eggs.

What’s to love about Keto Soft Eggs and Soldiers

Low in carbs:

This breakfast easily fits into a low carb and keto lifestyle since it contains no flour or grains. Eggs are a good source of protein, while tahini bread is high in fibre.

A fun way to eat eggs:

Soft egg yolk lovers will delight in a good breakfast as it’s fun to dip into thin toasted bread slices.

Eat toast again:

Never miss out on eating toast or bread with a tasty slice of homemade tahini bread that you can dip into your jammy eggs.

4 ways to cook soft-boiled eggs:

This breakfast is quick to make, and there are no excuses when I show you 4 ways to cook soft-boiled eggs.

Great for any time of the day:

Young and old, you’ll never tire of this breakfast. It’s quick and easy to assemble for a snack, lunch or dinner.

Carbs and Servings in Keto Soft Eggs and Soldiers

This recipe makes two servings, but a serving includes one soft-boiled egg and a buttered slice of toasted Tahini bread.

…under 3g of net carbs

One slice of Tahini Bread toast is 2.6g of net carbs, and eggs have less than 1g of carbs. That makes a serving of this breakfast not only under 3g of net carbs; it’s also protein-rich and full of lots of fibre.

The tahini bread slices I use for dipping into my eggs are larger than slices from quick keto tahini bread, where the batter can also be baked 4 ways into mini bagels or a mini loaf. Ya! You might like using the batter to make keto buns or mini artisan-style flatbread.

Equipment Recommendations to Make Keto Soft Eggs and Soldiers

• Loaf Pan – If you’re on keto or low carb, you’ll love homemade toasted Tahini Bread to dip into jammy egg yolks.

• Egg cup – an egg cup and cracker ensures you’ll get a perfectly cut top & opening to dip your toast in.

• Egg timer – optional but will help time how long to cook your eggs to a soft boil. This egg timer has really good reviews if you want something that tells you the eggs are soft right away. Alternatively, the kitchen clock or even telling Google to set the time is convenient🙂

• Saucepan – You’ll need a saucepan to boil your eggs if you plan to cook them on the stovetop or induction cooktop.

• Induction cooktop – I sometimes use a Duxtop portable induction cooktop for cooking my eggs, it has a super fast boil setting, and my eggs are ready in no time. This is one of four ways I show you how I cook soft-boiled eggs below.

• A slotted spoon – When the eggs are done cooking, you’ll need to take them out of the hot water, and a slotted spoon, tongs, or even a tea strainer works to avoid burning your fingers.

• Bowl – Use a small bowl to add iced water to make an ice bath for your eggs.

• Ice and water – for the ice bath (to cool your eggs) or very cold water.

• Toaster – I use a basic toaster to toast the tahini bread slices and make them into strips (soldiers).

Ingredients you’ll need to make Eggs and Keto Soldiers

Large eggs – Keep them in the fridge until it’s time to cook them in one of the 4 methods shown below. Pro tip: I use this stackable egg storage container for my fridge for easy access; I eat a lot of eggs!

Tahini bread slices – Toasted, buttered and cut into thin strips, aka soldiers. To make this bread ahead, follow the directions to make a large low carb Tahini Bread Loaf.

Butter – any good butter to slather over your tahini bread toasts, YUM!

4 ways to make Soft-boiled Eggs

I tested 4 electrical appliances in my kitchen to make runny, creamy egg yolks, and as a result, I ended up with lots of boiled eggs and found new ways to cook them if ever I’m in a hurry!

I know boiling eggs can be a real chore, but besides the old-fashioned stove, there are some decent alternatives to making eggs these days, and for some, no boiling is required!

The following methods of cooking eggs are amazing! If you’re not into runny eggs, hard-boiled eggs may be your thing! In that case, you must increase the cooking time for making them and still enjoy them with tahini bread either in a sandwich or open-topped – we low carbing people know how to improvise, right?

Stovetop Soft-Boiled Eggs

The stovetop method of boiling eggs has always stayed in style; undoubtedly, it is the easiest and most common way to boil eggs.

• Bring a saucepan filled with water (enough to cover the eggs) to a boil.
• Using a slotted spoon, take the eggs straight from the fridge and gently lower them into the boiling water.
• Allow the eggs to cook on medium boiling heat for 6 minutes. This is the sweet spot for soft-boiled eggs with a runny yolk and slightly firm whites. 

• Prepare an ice bath of cold water and ice. When 6 minutes is over, switch off the heat and use a slotted spoon or tongs to lift the eggs out of the saucepan and gently lower them into the ice bath.
• Cool for 30 secs, then transfer the eggs to egg cups and serve with tahini bread soldiers.

Instant Pot Soft-Boiled Eggs

If you know your way around the instant pot, you probably know how to make hard-boiled eggs already. But have you made soft-boiled eggs in the Instant Pot yet?

If not, this might be the time to try now if you’ve never tried making soft-boiled eggs in your Instant Pot or for all instant potting newbies. I love my Instant Pot Ultra for making many meals, and it is so convenient to make soft-boiled eggs; here’s how you can too:

• Add 1 cup of cold water to the inner pot of the Instant Pot.
• Place the trivet on the bottom and your eggs on top.

• Close the lid and Pressure Cook on high for 1 minute. It will take about 10 minutes for the pressure to build in the pot and come to pressure, so setting it for 1 minute helps to hold them at a high temperature to avoid overcooking the eggs.
• Once the timer is up, let it go to a natural release for 1 minute, then press cancel and do a quick release (manually release the pressure vent)
• Carefully open the lid and use tongs to transfer the eggs into a water bath. Cool for 30 secs, then serve.

Induction Cooktop Soft-Boiled Eggs

I recently got a Duxtop induction cooktop as a birthday gift from my hubby, and I sometimes use it to make soft-boiled eggs. It’s amazing; it boils faster than the ultra heat boil setting on my stove (which takes 4 minutes), so you can imagine how fast water comes to a boil using the induction. Mind-blowing!

Ideally, you need magnetic cookware; fortunately, my Lagostina pots have a magnetic bottom that makes them compatible with induction cooking (although any cookware with a magnetic bottom will work).

• Fill a saucepan with water, place it on top of the cooktop and press the boil setting on the induction cooktop (if it has one) that is automatically set for 10 minutes. It will come to a boil in 2 minutes!
• Immerse your eggs (from the fridge) into the boiling water gently with a spoon. Reduce the power setting to 5.5 and let the water boil for 5 minutes.  

• Switch off, remove the eggs with a slotted spoon to an ice bath, and let them sit for about 30 seconds.
• Then transfer the cooked eggs into an egg cup.

Air fryer Soft-Boiled Eggs

Air fryer, you exclaim? Yes, you can cook soft-boiled eggs in an air fryer. Initially, I was skeptical about this method for cooking the eggs. I thought they would explode in my air fryer, creating a big mess (much like when I baked eggplant in my toaster oven without piercing it first! Another story for another post, perhaps…)

So here’s the deal with cooking eggs in the air fryer and why you’d even want to – there is no need to boil water, and that’s pretty much a good deal all around. Even so, there’s no pot to watch over or water to waste. So how do you cook soft-boiled eggs in an air fryer? Here’s how:

• Preheat the air fryer to 140C for 5-7 minutes.
• Gently place your eggs straight from the fridge into the air fryer basket. I use an air fryer grill pan to keep my eggs from rolling around while cooking.

• Air fry the eggs for 8 minutes, remove them from the basket (or pan) with tongs or a slotted spoon and immerse them into an ice bath for 30 seconds.
• Once cooled, serve them with the tahini toast soldiers in your preferred cup.

How to Serve Keto Soft Eggs and Soldiers

There are many egg cups on Amazon if you want to purchase some cute styles or are an avid egg cup collector.

In particular, I love the ones with an egg cutter that snips the top of the eggshell neatly. On the other hand, look around. You may find something useful to take on as an egg holder, like a napkin ring holder or a small spice jar with a round opening.

Consequently, here’s what I used when I couldn’t find egg cups in Canada years ago. Surely, that was after remembering that eggs and soldiers are more British fare. Duh!

• Shot Glasses – Funny enough, we have a bigger collection of shot glasses than egg cups. Any will snuggle your eggs tightly, ready to dip your toast in.

• Egg cup Carton – Repurpose your egg cartons and cut the pockets into single ‘cups,’ they’re purposefully shaped for them. Pro:tip: fill the bottom with sushi rice ( you don’t need it now, anyway) to hold your eggs in place.

• Small Ramekins – I use these to make Creme Brulee, but they are just the right size to fill with rice and hold my soft-boiled eggs.

How to Eat Keto Soft Eggs and Soldiers

• Toast a slice of Tahini Bread in the toaster until it is browned. I usually keep it in the toaster to firm up while the eggs cook.

• Once the eggs are done cooling, nestle them in their cups with the pointed side up (widest part on the bottom).

• Remove the toast from the toaster and slather some butter over the surface. I sometimes finish the toast in 2-3 bites before I realize I should make more slices. Delicious!

• Cut the toast into soldiers (strips) and lay them next to the soft-boiled egg cup.

• Take a knife and tap lightly along the edge of the eggshell about an inch down. Tap enough to create a cracked line around the egg, like a perforation.

• Take a spoon, slide the tip into one side of the cracked edge, into the middle of the egg, and lift to remove the top to reveal a jammy yolk and firm white inside. Double yum!

• Season the egg with salt, pepper, or Mexican seasoning. Then dip a strip of tahini bread toast into the yolk and enjoy all that yolky flavour.

• Occasionally you might be left with more egg than toast; you can grab a teaspoon and scoop out the rest of the yolk and whites, or if you have too many soldiers left, make some more soft-boiled eggs.

Frequently Asked Questions

Can I make a small batch of Tahini bread for Keto Eggs and Soldiers?

Yes, you can make a mini version of the tahini bread by reducing the recipe ingredients to one-third or pop over to the Keto Tahini Bread, where I even show you how to use the batter to make bagels, artisan-style flatbread and keto buns there.

Here’s what the large Keto Tahini Bread Loaf looks like compared to the mini loaf. It’s great for sandwiches.

What can I have instead of toast?

Here are some alternatives you may like to try dipping into your soft-boiled eggs:

• Baked asparagus wrapped in prosciutto.
• Mozzarella or cheddar cheese sticks.
• Low-carb tortillas, toasted and cut into strips.
• Steamed broccolini and zucchini strips.

How do I make hard-boiled eggs?

Cook the eggs about 2-4 minutes longer than the times mentioned for soft-boiled eggs.

Each method may vary depending on the size of your eggs, but you can begin with a minute or two more and then increase the time to find your preferred boiled egg setting.

If your eggs have a green rim around the yolk, it usually means they are overcooked but is still safe to eat.

Will soft-boiled eggs keep in the fridge?

Keep only unpeeled soft-boiled eggs in the fridge for 2 days. To reheat them, carefully drop them in hot simmering water and let them warm up for 2 minutes. Then remove them from the heat and transfer them to egg cups.

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