As someone who’s constantly developing new recipes, there are very few that I go back to again and again. But this soy sauce egg rice bowl is one of them. It’s the lunch I make whenever the fridge is looking a little empty and I don’t feel like going to the store.
Soy eggs are so DAMN good and so simple to make. They take a boring rice bowl and turn it into something I actually crave, and all it takes is a little soy sauce and a tiny bit of patience. Serve them on top of warm sushi rice with some diced avocado and whatever fun toppings you have lying around.
15 minutes plus 30 minutes of patience, just a couple of ingredients, and you’ve got a high-protein lunch that hits every. single. time.
Why You’ll Love This Soy Sauce Egg Rice Bowl
- So freaking easy to make. A couple of steps and you’re done. Boil the eggs, marinate them, and assemble the bowl. That’s it.
- Barely any ingredients. You can keep it as simple as rice, eggs, soy sauce, and avocado. Or raid the fridge for toppings if you’re feeling fancy.
- 25 grams of protein and 7 grams of fiber per bowl, which means you’re actually full until dinner and not snacking your way through the afternoon.
- Meal prep friendly. Batch prep a bunch of soy eggs and rice at the start of the week and you can assemble a bowl in a couple of minutes for lunch. The eggs keep for up to 4 days in the marinade.
- Easily customizable. Add sliced cucumber, sauteed mushrooms, a fried shallot, whatever sounds good to you in the moment.
Love jammy eggs? Use them in a High-Protein Snack Plate like this one. 30 grams of protein and it takes a couple of minutes to throw together.
Key Ingredients
All you really need is eggs, soy sauce, and rice but you can also have some fun making it your own.
- Eggs are the whole point of this bowl, so if you can, buy good ones. The jammy yolk is what makes this, and higher-quality eggs have richer, more golden yolks that you’ll actually notice.
- Soy sauce is all you need for the marinade. That’s the whole recipe. You can add grated garlic, chili oil, toasted sesame seeds, or sliced green onion to the soy sauce if you want to upgrade it, but none of them are essential. Use gluten-free soy sauce or tamari to keep this recipe gluten-free.
- Sushi rice is my go-to because it’s sticky and holds the bowl together. But use whatever rice you like, or swap for cauliflower rice or quinoa if that’s more your thing.
- Avocado isn’t technically essential, but it really ties the egg and rice together. It adds some healthy fats, a bit of fiber, and that pop of green.
- Fun toppings. Make it spicy with a drizzle of chili oil, a little oniony with thinly sliced green onions, or keep it simple with just sesame seeds. Whatever you’re in the mood for.
Too many eggs and not enough ideas? This High-Protein Avocado Egg Salad uses creamy avocado instead of mayo for a fresh take on egg salad that’s great for meal prep.
How Long to Boil Your Eggs
I tested 6, 7, and 8 minutes so you don’t have to.
6 minutes is pretty runny right out of the ice bath, almost liquid in the center but it firms up to the perfect jammy texture after cooling and marinating.
7 minutes is jammy, slightly sticky, and holds its shape when you cut it. But after 24 hours in the soy sauce, it moves past jammy to cooked and chalky around the edges.
8 minutes starts getting chalky around the edges, and marinating overnight makes that even more noticeable. Not bad, but you lose that jammy texture that makes the whole bowl.
I’d go with 6 every time.
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How to Make It
This soy sauce egg rice bowl could not be easier to make. Boil. Marinate. Assemble.
Soft boil and ice bath
Bring a pot of water to a rolling boil and gently lower in your eggs. Boil for exactly 6 minutes, then transfer them straight to an ice bath for at least 5 minutes.
Peel and Marinate
Once the eggs are cool, peel carefully. Place them in a jar or small bowl and cover with soy sauce. If you want to upgrade the marinade, add your grated garlic, chili oil, sesame seeds, or sliced green onion now. Cover and refrigerate for at least 30 minutes, but overnight is best.
Cook the rice
Cook your sushi rice according to package directions. Or use a microwave pouch if you’re keeping it low-effort.
Assemble your bowls
Divide the rice between two bowls. Halve the eggs and add 2 per bowl. Dice the avocado and add it alongside whatever toppings you’re in the mood for.
If you love the Japanese-inspired flavors in this bowl, the Sticky Miso Glazed Salmon Bowl is another one I keep coming back to. 25 minutes and 43 grams of protein.
A Few Tips
Storage & Meal Prep
The soy eggs keep marinating in the fridge for up to 4 days, and they only get better the longer they sit.
Batch prep your sushi rice at the start of the week, which also keeps for about 4 days. Just make sure you refrigerate the rice within an hour of cooking so it stays safe. When you’re ready to eat, assembling a bowl takes a couple of minutes.
FAQ
6 minutes gives you that classic jammy yolk, and when it marinates in the soy sauce, it sets up slightly and becomes the texture you want.
Yep, use whatever rice you like. I go with sushi rice because it’s sticky and feels extra filling in a bowl like this, but long-grain, brown rice, or even cauliflower rice all work.
You can, but the eggs won’t have as much flavor since they’re only sitting in the marinade for a short time. If you go low-sodium, marinate them overnight instead of 30 minutes so the flavor has time to develop. You could also do a 50/50 mix of regular and low-sodium if you want to split the difference.
It can be, but you need to use gluten-free soy sauce or tamari. Regular soy sauce is brewed with wheat, so it’s not gluten-free by default. Tamari has the closest flavor and works as a 1:1 swap.
Soy Sauce Egg Rice Bowl
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Ingredients
Instructions
- Bring a pot of water to a rolling boil. Gently lower 4 large eggs in with a spoon and boil for exactly 6 minutes. While the eggs cook, prepare an ice bath.
- Transfer the eggs immediately to the ice bath and let them sit for at least 5 minutes. This stops the cooking and makes them much easier to peel. Soft-boiled eggs are fragile, so don't skip this step. It's the difference between clean peels and losing half the white.
- Peel the eggs carefully and place them in a jar or small container. Pour ½ cup soy sauce over the eggs (use gluten-free soy sauce or tamari for GF). Depending on your container, you may need to add more soy sauce. The eggs should be fully covered. If you're using any of the optional marinade upgrades (1 garlic clove (grated), 1 tsp chili oil, 1 tsp toasted sesame seeds, 1 green onion (thinly sliced)), add them now. Cover and refrigerate for at least 30 minutes but overnight is better.
- Cook 1 cup sushi rice according to package directions. (Or use microwave rice to save some time).
- Divide the rice between two bowls. Halve the eggs and place 2 per bowl. Add the 1 avocado (diced) and any toppings you like: chili oil, sesame seeds, green onions.
Nutrition
Notes
- Don’t skip the ice bath. Soft-boiled eggs are harder to peel than hard-boiled because the whites are more delicate. A full 5 minutes in ice water helps a lot.
- Marinate overnight. The eggs are good at 30 minutes but they’re great at 8 hours. The soy sauce soaks all the way through and the flavor is noticeably deeper. If you’re meal prepping, marinate them the night before.
- Reuse the marinade. The soy sauce marinade keeps for up to a week in the fridge. Use it again for your next batch of eggs or as a quick sauce drizzled over the rice.
- Use short-grain rice. Sushi rice has a stickiness that holds everything together in the bowl. Long-grain rice works but it won’t have the same feel.
- For gluten-free: Use tamari or gluten-free soy sauce in place of regular soy sauce. Regular soy sauce contains wheat. Tamari is the closest swap and works 1:1.
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A tried and true recipe for me, yet I never get sick of it.
delicious! im obsessed with soy eggs!!
chilli oil is a must
Could not agree more, Stacey!
HOOKED! Will be a new staple in my household
This makes me SO happy 🙂