Boiled Egg with Pepper and Salt
South India • halal_safe
How to Make Boiled Egg with Pepper and Salt (Traditional & Healthy Version)
Boiled Egg with Pepper and Salt, locally known as 'Uppu Milagu Muttai' in South India, is a classic, protein-rich snack enjoyed across Tamil Nadu, Kerala, and Andhra Pradesh. This simple yet flavorful dish is a staple in Indian households, especially as a quick morning snack or part of a nourishing breakfast. The combination of perfectly boiled eggs, freshly ground kali mirch (black pepper), and a sprinkle of namak (salt) brings out the natural taste of eggs while adding a subtle spicy kick. Traditionally, South Indian families prepare this dish as a healthy snack for children returning from school or as a light meal during festivals like Pongal, when simplicity and nutrition are valued. Its ease of preparation, minimal ingredients, and delicious taste make it a popular choice for all age groups. The aroma of warm eggs dusted with pepper and salt is comforting and brings a sense of nostalgia for many, reminding them of their childhood days in bustling Indian kitchens. This dish is not only wholesome and filling but also aligns with health-conscious Indian diets. It's often served alongside a cup of chai or buttermilk, making it perfect for those seeking a high-protein, low-calorie Indian snack. With its regional roots and modern health benefits, Boiled Egg with Pepper and Salt represents the essence of simple, satisfying, and nutritious Indian cuisine.
Ingredients(for 1 boiled egg per person)
- 2 large Eggs (Muttai (Tamil))
- 1/2 teaspoon Black pepper (Kali mirch, freshly ground preferred)
- 1/4 teaspoon Salt (Namak)
- 500 ml Water (for boiling)
- 1 tablespoon Coriander leaves (Hara dhania, finely chopped) - optional
- 1/2 teaspoon Lemon juice (Nimbu ras) - optional
- a pinch Red chili powder (Lal mirch, optional for extra spice) - optional
- a few drops Ghee (Desi ghee, optional for richness) - optional
Instructions
- 1
Place the eggs in a saucepan and cover them with water. Bring the water to a rolling boil over medium flame.
5 minutes
Use older eggs for easier peeling.
- 2
Once boiling, reduce the flame to low and simmer for 10-12 minutes for hard-boiled eggs.
12 minutes
For a slightly soft center, reduce simmering time by 2 minutes.
- 3
Turn off the heat and transfer the eggs to a bowl of cold water. Let them rest for 5 minutes to stop cooking and ease peeling.
5 minutes
Cold water prevents the yolk from discoloring.
- 4
Gently crack the shell and peel the eggs. Pat them dry with a clean cloth.
3 minutes
Roll eggs on the countertop to loosen shell evenly.
Why This Dish is Healthy
This recipe is a healthy choice because it uses minimal ingredients, no frying, and provides a balanced dose of protein and micronutrients. Eggs are known to promote satiety, help in weight management, and support muscle health. The use of fresh spices and optional herbs adds flavor without unnecessary calories or processed additives. Ideal for breakfast or as a filling snack, it's perfect for anyone seeking a nutritious, low-calorie Indian snack.
Boiled eggs are a powerhouse of nutrition, providing high-quality protein, essential amino acids, vitamins such as B12, D, and minerals like iron and selenium. The addition of black pepper boosts metabolism and aids digestion, while coriander adds vitamin C and antioxidants. This dish is naturally low in carbohydrates and rich in healthy fats, making it ideal for those monitoring their macros. With no added oil or complex carbs, Boiled Egg with Pepper and Salt supports muscle repair and overall wellness.
Pro Tips
- 💡Tip 1: Use freshly ground black pepper for maximum aroma and heat.
- 💡Tip 2: Always cool boiled eggs in cold water for easy peeling and bright yolks.
- 💡Tip 3: For added zest, lightly toast black pepper before grinding.
Storage & Serving
Store boiled eggs (without seasoning) in the refrigerator for up to 2 days. Apply pepper and salt just before serving for best taste. Avoid leaving seasoned eggs at room temperature for long periods.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 72.0 kcal |
| Protein | 12.6 g |
| Carbohydrates | 1.1 g |
| Total Fat | 10.6 g |
| Fiber | 0.0 g |
| Sugars | 1.1 g |
| Iron | 1.2 mg |
| Calcium | 56.0 mg |
| Sodium | 140.0 mg |
| Potassium | 126.0 mg |
| Cholesterol | 373.0 mg |
| Vitamin A | 160.0 IU |
| Vitamin C | 0.0 mg |
| Magnesium | 12.0 mg |
| Zinc | 1.0 mg |
| Phosphorus | 172.0 mg |
| Vitamin D | 2.0 IU |
| Vitamin B1 (Thiamine) | 0.0 mg |
| Vitamin B2 (Riboflavin) | 0.5 mg |
| Vitamin B3 (Niacin) | 0.1 mg |
| Vitamin B6 | 0.1 mg |
| Vitamin B12 | 1.1 µg |
| Folate | 47.0 µg |
