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Boiled Egg Yolk Only
Lunch • India
How to Make Boiled Egg Yolk Only (Traditional & Healthy Version)
Boiled egg yolk, known as 'ubla anda ka peela' in Hindi, is a simple yet nourishing dish popular throughout India. While eggs are widely enjoyed across the country, the yolk-only preparation is favored in homes where dietary restrictions or specific nutritional needs are observed. This recipe focuses exclusively on the golden center of the egg, offering a creamy texture and rich flavor. It’s common in North Indian households to serve boiled egg yolk mashed with spices and herbs as a lunch snack, particularly for those recovering from illness or seeking a protein-rich vegetarian option (as per Indian classification, eggs can be included in vegetarian diets). Egg yolks are often incorporated in festive meals during winter months, especially in regions like Punjab and Bengal, where robust nutrition is valued. The dish can be seasoned with local masalas—like jeera (cumin), kali mirch (black pepper), and hara dhania (coriander)—making it both flavorful and healthy. Perfect for lunch, boiled egg yolk only is easy to prepare, supports calorie tracking, and fits seamlessly into health-conscious Indian diets. It’s a great option for those looking to add wholesome, nutrient-dense foods to their daily meals without excess calories.
Ingredients(for 2 boiled egg yolks per serving)
- 4 Eggs (anda)
- 1/4 tsp Black pepper powder (kali mirch)
- 1/4 tsp Cumin powder (jeera powder)
- 1/4 tsp Rock salt (sendha namak)
- 1 tbsp Fresh coriander leaves (hara dhania, finely chopped)
- 1/2 tsp Lemon juice (nimbu ka ras) - optional
- 1/2 Chopped green chilli (hari mirch, finely chopped) - optional
- 1/2 tsp Olive oil (can substitute with mustard oil (sarson ka tel)) - optional
- a pinch Turmeric powder (haldi) - optional
- a pinch Red chilli powder (lal mirch powder) - optional
Instructions
- 1
Place eggs in a saucepan and cover with water. Add a pinch of salt to prevent cracking.
5 minutes
Use room temperature eggs for even boiling.
- 2
Bring water to a boil on medium flame. Let eggs boil for 10 minutes for thoroughly cooked yolks.
10 minutes
Rolling boil ensures yolks are fully set.
- 3
Remove eggs from heat, immediately transfer to cold water to stop cooking.
2 minutes
Cold water makes peeling easier.
- 4
Peel eggs carefully and slice them in half. Gently remove the yolks and place in a mixing bowl.
3 minutes
Use a spoon to lift yolks without breaking.
Why This Dish is Healthy
This dish is a healthy choice because it provides concentrated nutrition from egg yolks without the excess calories found in fried preparations. The addition of Indian spices boosts metabolism and aids digestion. No refined grains or unhealthy fats are used, making it ideal for lunch and supporting weight management, diabetes control, and overall wellness.
Egg yolks are rich in high-quality protein, essential vitamins like B12, D, A, and minerals such as iron and selenium. They contain healthy fats that support brain function and energy. Including spices like cumin and turmeric adds antioxidants, while coriander boosts vitamin C. The recipe avoids excess oil and salt, making it suitable for calorie-conscious diets and those tracking macronutrients.
Pro Tips
- 💡Tip 1: Use fresh eggs for best flavor and texture.
- 💡Tip 2: Mash yolks while still warm for smooth consistency.
- 💡Tip 3: Adjust spices to your taste and regional preference.
Storage & Serving
Store boiled egg yolks in an airtight container in the refrigerator for up to 2 days. Do not freeze. Reheat gently before serving.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 51.0 kcal |
