Eggs are one of the most nutritious foods you can eat. They’re packed with protein and healthy fats, plus vitamins and minerals like B12, vitamin A, choline, and selenium.
But while eggs are naturally healthy, how you choose to cook them can influence their nutrition and calorie load.
Here are 6 of the healthiest ways to cook eggs, according to health experts.
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Boiling eggs involves cooking eggs in their shells in boiling water. Depending on your preferences, you can boil an egg until the yolk is still runny, known as soft-boiled, or fully cooked through, or hard-boiled.
Unlike other cooking methods, you don’t need to use a source of fat, like oil or butter, when you’re boiling eggs. This makes this method a good option for those who want to cut back on their fat intake.
“Soft-boiled or hard-boiled eggs without any added fats can retain all or most nutrients without adding extra calories from fat,” Mariam Zakhary, D.O., a clinical advisor at Ikon Recovery Center in Saddle Brook, New Jersey, told Health.
Plus, boiling eggs has been shown to increase the bioaccessibility (making it more available for your body to absorb) of the antioxidants lutein and zeaxanthin compared to scrambling eggs.
Dietitian Tip: If you’re trying to increase your protein intake, consider snacking on two hard-boiled eggs, which provide 12.6 grams of protein. Pair your eggs with a piece of fresh fruit for a well-rounded, fiber and protein-rich snack.
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Poaching eggs involves dropping cracked eggs into simmering water, then cooking them until the whites are set and the yolk is still runny.
“Poaching is a convenient and easy way to consume eggs that doesn’t require the addition of extra calories from any oil or butter,” Helen Tieu, RD, certified diabetes educator and founder of Diet Redefined, told Health. This makes it another solid option for people who want to cut back on dietary fat.
Some research findings also suggest that poaching may enhance the digestibility of fats and proteins compared to other cooking methods, like boiling.
Dietitian Tip: To prevent the egg white from spreading when it hits the water, add a splash of vinegar to the water and mix it gently before dropping in your egg.
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Scrambling is one of the most common and convenient ways to cook eggs. This method is quick, easy, and can be made healthier with just a few simple tweaks.
For example, instead of scrambling eggs in butter, try using a tablespoon of healthy oil, like olive oil or avocado oil. These oils not only add nutrients but also help your body better absorb fat-soluble vitamins found in eggs, like vitamin A.
Scrambling also allows for the addition of other nutritious ingredients, like vegetables.
“Scrambling eggs with vegetables such as bell pepper, spinach, mushrooms, or tomatoes, helps boost fiber and nutrient content,” explained Tieu. Protein and fiber help you feel full after eating by slowing digestion and stimulating the release of satiety hormones.
Dietitian Tip: Add fiber-rich ingredients, like vegetables and beans, to your scramble to make it extra filling.
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Egg yolks pack most of an egg’s vitamins, minerals, and fat, while the whites contain most of its protein. Egg yolks are also the primary source of cholesterol in the diet.
Though research suggests that the cholesterol found in egg yolks doesn’t increase blood cholesterol levels in the same way as saturated fats do, if you’re following a low-cholesterol diet, you may want to prioritize egg whites.
Egg whites are richer in protein than egg yolks, are virtually fat and cholesterol-free, and can be enjoyed scrambled or in omelets.
“Adding egg whites to whole eggs is an excellent way to add additional protein without adding any additional fat or cholesterol,” said Tieu.
Dietitian Tip: To increase the volume and protein content of egg dishes, Tieu suggests combining 1/4-2/3 cup of egg whites with 1-2 whole eggs.
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Baking eggs, like in egg bites or egg muffins, is a convenient method that works particularly well for meal prepping.
“Baking a batch of egg bites with added vegetables, such as spinach, mushrooms, bell pepper, or broccoli, is a convenient snack or breakfast item you can grab on-the-go,” said Tieu
Egg muffins and egg bites can easily feed a large family and can be made based on individual preferences. For example, try plain egg and cheese bites for picky eaters, or try adding mixed vegetables and beans for an easy way to boost your fiber intake.
Dietitian Tip: If you’re a fan of meal prep, try making a batch of egg muffins, then storing them in the freezer so you always have a quick and nutritious breakfast option on hand.
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Omelets are a popular and versatile way to prepare eggs, often made with nutritious ingredients like veggies, cheese, and herbs.
Though you can use healthy fats, like olive oil and avocado oil, using a non-toxic nonstick pan can help keep your fat intake lower.
“Omelets or scrambles using nonstick pans help to keep added fat to a minimum,” said Zakhary. “Furthermore, adding veggies increases the fiber, antioxidants, and volume of your omelet.”
Dietitian Tip: To keep your omelets as nutritious as possible, prioritize fiber and protein-rich ingredients, like vegetables, beans, and a small amount of cheese.
Eggs are a nutrient-dense food that can fit into most healthy diets. However, how you prepare them can make a significant difference in their nutrition.
The healthiest cooking methods include boiling, poaching, baking, and scrambling. You can also make filling omelettes using nutrient-dense ingredients like vegetables and cheese or boost the protein of your egg dish by adding extra egg whites.
Try alternating between these cooking methods to add interest to your egg dishes while supporting your nutrition goals.
