The Healthiest Way to Eat Eggs, According to Nutrition Experts

Eggs are one of the most nutritious foods you can eat. They’re packed with protein and healthy fats, as well as vitamins and minerals like B12, vitamin A, choline, and selenium.

But even though 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.

Boiling eggs involves cooking eggs in their shells in boiling water. Depending on your preference, you can boil an egg until the yolk is still runny, this is called boiled, fully cooked or hard-boiled.

Unlike other cooking methods, you don’t need to use a fat source, like oil or butter, when boiling eggs. This makes this method a good option for those who want to reduce their fat intake.

“Boiled or hard-boiled eggs without added fats can retain all or most of the nutrients without adding extra calories from fat,” says Mariam Zakhary, DO, clinical counselor at Ikon Recovery Center in Saddle Brook, New Jersey. Health.

Additionally, boiling eggs has been shown to increase the bioaccessibility (making them more available for your body to absorb) of the antioxidants lutein and zeaxanthin compared to scrambled eggs.

Dietitian advice: 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 fresh fruit for a complete snack, rich in fiber and protein.

To poach eggs, place cracked eggs in simmering water, then cook 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 adding extra calories from oil or butter,” said Helen Tieu, RD, certified diabetes educator and founder of Diet Redefined. Health. This makes it another solid option for people who want to reduce their dietary fat intake.

Some research also suggests that poaching may improve fat and protein digestibility compared to other cooking methods, such as boiling.

Dietitian advice: To prevent the egg white from spreading on contact with water, add a little vinegar to the water and mix gently before placing your egg in it.

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 adjustments.

For example, instead of scrambling eggs in butter, try using a tablespoon of healthy oil, such as olive oil or avocado oil. These oils not only add nutrients, but also help your body better absorb the fat-soluble vitamins found in eggs, like vitamin A.

Scrambling also allows you to add other nutritious ingredients, like vegetables.

“Scrambled eggs with vegetables like bell pepper, spinach, mushrooms or tomatoes help increase the fiber and nutrient content,” Tieu explained. Protein and fiber help you feel full after eating by slowing digestion and stimulating the release of satiety hormones.

Dietitian advice: Add fiber-rich ingredients, like vegetables and beans, to your scramble to make it more filling.

Egg yolks contain most of an egg’s vitamins, minerals, and fats, while the whites contain most of its proteins. Egg yolks are also the main source of cholesterol in the diet.

Although research suggests that the cholesterol found in egg yolks doesn’t raise blood cholesterol levels the same way saturated fat does, if you’re following a low-cholesterol diet, you may want to prioritize egg whites.

Egg whites are higher in protein than egg yolks, contain virtually no fat or cholesterol, and can be enjoyed scrambled or in an omelet.

“Adding egg whites to whole eggs is a great way to add extra protein without adding extra fat or cholesterol,” Tieu said.

Dietitian advice: To increase the volume and protein content of egg dishes, Tieu suggests combining 1/4-2/3 cup egg whites with 1-2 whole eggs.

Cooking eggs, such as in egg bites or egg muffins, is a convenient method that works especially well for meal prep.

“Making a batch of egg bites with added veggies, like spinach, mushrooms, bell pepper or broccoli, is a convenient snack or breakfast you can grab on the go,” Tieu said.

Egg muffins and egg bites can easily feed a large family and can be prepared according to individual preferences. For example, try plain egg and cheese bites for picky eaters, or try adding a mix of vegetables and beans to easily increase your fiber intake.

Dietitian advice: If you’re a fan of meal prep, try making a batch of egg muffins and then storing them in the freezer so you always have a quick and nutritious breakfast option on hand.

Omelets are a popular and versatile way to prepare eggs, often made with nutritious ingredients like vegetables, cheese and herbs.

Although you can use healthy fats, like olive oil and avocado oil, using a non-toxic, non-stick pan can help you reduce your fat intake.

“Omelets or scrambles using nonstick pans help minimize added fat,” Zakhary said. “Plus, adding vegetables increases the fiber, antioxidants and volume of your omelet.”

Dietitian advice: To keep your omelets as nutritious as possible, focus on ingredients high in fiber and protein, such as 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 hearty omelets using nutrient-rich ingredients like vegetables and cheese or increase the protein in your egg dish by adding extra egg whites.

Try alternating between these cooking methods to add interest to your egg dishes while still supporting your nutritional goals.