Tamari Eggs & Avocado: A Simple, Nourishing Breakfast
Tamari eggs paired with avocado make an easy, nutrient-dense breakfast that keeps energy
steady and hunger away. It’s minimal effort, big payoff — ideal post-gym, pre-work, or on
busy clinic mornings.
Why This Works
– Eggs provide complete protein, B vitamins, and selenium to support muscle repair,
energy production, and immune function.
– Tamari adds rich umami flavour and is naturally gluten-free.
– Avocado supplies healthy monounsaturated fats, potassium, fibre, and antioxidants,
supporting heart health, brain function, and digestion.
Together, they create a slow-release energy meal that stabilises blood sugar without relying on
refined carbohydrates.
Ingredients
6 large eggs, room temperature
¾ cup low-sodium soy sauce (or tamari)
¼ cup warm water
2 tablespoons rice vinegar
1 tablespoon honey (or preferred sweetener)
2 teaspoons sesame oil (optional)
1 ripe avocado, sliced (to serve)
Instructions
- Make the marinade
In a medium bowl, whisk together soy sauce, warm water, rice vinegar, honey, and
sesame oil (if using). - Cook the eggs
Bring a saucepan of water to a boil. Add a splash of white vinegar and a pinch of salt.
Lower to a simmer, gently add the eggs, then return to a gentle boil.
Set a timer for 6 minutes 30 seconds. For the first minute, gently swirl the eggs to help
centre the yolks. - Cool and peel
Transfer eggs to an ice bath and cool for 7–10 minutes. Gently peel, starting from the
wider end.
- Marinate
Place peeled eggs in the marinade. Cover and refrigerate for 2–6 hours or overnight,
turning once if not fully submerged. - Serve
Slice eggs in half lengthwise and serve with sliced avocado. Refrigerate any extra eggs
(out of the marinade) for up to 2 days.
Recipe by Sandra Valvassori
For the full recipe and extra tips, see:
https://www.sandravalvassori.com/soy-sauce-eggs-shoyu-tamago/
