Eggs are basically a superfood. And no, they’re not just a breakfast staple. You can have eggs any time of day. They’re easy to cook and somehow manage to work in everything from breakfast burritos to fancy soufflés. But as much as eggs really are a “perfect protein,” the way you prepare them can make a huge difference. Some cooking methods help eggs live up to their nutritional hype, while others smother all that goodness in saturated fat and salt.
So if you’re trying to eat a little healthier (without giving up eggs—because no one’s asking you to do that), here’s what you might want to know.
Healthy: Boiled Eggs
It’s hard to go wrong here. Boiled eggs are probably the healthiest and least fussy way to eat them. No oils, no butter, no nonsense. Just a solid 6 grams of protein, some good fats, and a whole bunch of B vitamins. Hard-boiled eggs make a great healthy snack. Plus, you don’t have to eat them as is if that’s not your cup of tea. You can add hard-boiled eggs to sandwiches and salads, or enjoy them as a side dish. They’re easy and versatile, just a quick and easy way to add some protein and nutrients to any meal.
And please, for the love of everything that is good in this world, don’t skip the yolk unless you have a medical reason. The white is mostly just protein. The yolk is where most of the vitamins and minerals live, and it’s good for you. Forget that thing you heard about cholesterol. Egg yolks are a source of good cholesterol, so unless you’re eating a dozen a day with a side of something deep-fried, it doesn’t apply to you.
Unhealthy: Fried Eggs
It’s hard to deny that fried eggs are delicious. And that crispy edge—yum. But the second you drop that egg into sizzling butter, you’re loading it up with extra saturated fat. Especially if it’s a generous blob of butter (and let’s be honest, it usually is).
It’s not that you can never have fried eggs—just try using a nonstick pan and go easy on the oil. Avocado or olive oil is a smarter pick if you’re watching your heart health.
Healthy: Poached Eggs
Poached eggs feel like something you’d order at a cafe that serves oat milk cortados and charges extra for seasonal greens. But don’t let the brunch vibes fool you—they’re actually one of the healthiest ways to eat eggs. No oil, no added fat, just a warm, silky yolk that’s begging to be popped.
If you’ve never poached an egg, it’s not as scary as it seems. You don’t even need vinegar. Just swirl the water and drop the egg in. It’ll figure itself out. Mostly. And if that doesn’t work for you, the internet is full of poached egg life hacks for beginners.
Unhealthy: Scrambled Eggs
Scrambled eggs can be fine, even great, but it’s so easy to accidentally turn them into a calorie bomb. A splash of cream here, a handful of cheese there, and suddenly your breakfast has the nutritional profile of fettuccine Alfredo.
Want to make it healthier? Use a little skim milk or plant milk, load it up with greens (spinach is your friend), and use cooking spray or a nonstick pan. Still creamy, still comforting, just a lot less heavy.
Yes, Gordon Ramsay would be furious, but we’re not debating what’s the most correct way to cook scrambled eggs, we’re talking about healthy. But sure, once in a while, splurge, go all out, add cream and cheese, hell you can go to one of his restaurants and have a chef make you the most delicious, creamiest, cheesiest scrambled eggs ever.
Healthy: Steamed Eggs
Not the most common method, but hear me out: steaming eggs is underrated. You get the same benefits as boiling (no added fat, nutrients stay intact), but the texture is smoother and softer. And if you drizzle some soy sauce or even a little bit of chili oil on top—chef’s kiss. It also gives you an excuse to finally use that steamer basket sitting in the back of your cupboard.
Unhealthy: Egg Soufflé
Soufflés sound fancy and refined because they are. But they also tend to come with a side of butter, cream, cheese, and refined white flour. This doesn’t exactly sound light and healthy, does it? Especially if you’re watching your cholesterol. However, most of us don’t eat this often, so it shouldn’t be that big of a problem.
We can’t imagine anyone making egg soufflé every day, but in case you’re just that big of a fan, try lightening it up with skim milk and less cheese. You can even sneak in some spinach to balance things out. It won’t be exactly the same, but your arteries won’t mind.
Healthy: Baked Eggs (Not in Cake)
We’re not talking baked goods here—think more like roasted veggie dishes with eggs cracked over the top. Cooking eggs this way lets them soak up the flavors of whatever else is in the dish, and you don’t need much (if any) oil to make it work.
If you haven’t tried this yet here’s an easy go-to: roasted peppers, zucchini, and onions with two eggs on top, baked until the whites are just set. Simple, cozy, and full of delicious and nutritious goodness.
Unhealthy: Store-Bought Quiche
It looks innocent and healthy enough, sitting there in the bakery case, all golden and savory. You inevitably think it’s mostly eggs, right? It’s delicious, yes, but also a bit misleading. Quiche is usually packed with cheese, cream, and let’s not forget that buttery pastry crust.
If you love quiche (and who doesn’t?), try making your own at home. Skip the crust or use a whole-grain version. Lighten up the filling with milk instead of cream and load it with veggies. It still tastes amazing, promise.
Healthy: Microwaved Eggs
Microwaves often garner a negative reputation mostly because people use them to heat up ready-made microwavable meals or yesterday’s leftover takeout. But microwaves are actually a great way to cook eggs without killing off nutrients. Since they heat quickly, your eggs spend less time exposed to heat, which helps preserve vitamins like B2 and folate.
The best part is that you can make eggs in under two minutes. Whisk in a mug, microwave, stir, done. Add a little chopped spinach or bell pepper and some freshly cracked black pepper for flavour.
Unhealthy: Deviled Eggs
Ah, deviled eggs, the party snack that tricks you into thinking it’s healthy because it’s small. But all that mayo in the filling adds up, especially if you’re going back for seconds (or thirds).
But there’s an easy way to keep the vibe but cut the fat. Just use Greek yogurt instead of mayo. It’s still creamy, but also adds extra protein and probiotics. You can even keep the mustard and paprika, they’re doing no harm.
Healthy: Omelette
Omelettes are the ultimate “what do I have in the fridge” meal. As long as you’re not drowning them in cheese and butter, they can be a seriously nutritious option. Cook with a bit of olive oil, toss in mushrooms, tomatoes, maybe a little spinach or any other greens, and you’ve got a balanced, protein-packed meal. Bonus points if you skip the cheese altogether, but honestly a sprinkle won’t hurt.
Unhealthy: Deep-Fried Eggs
Yes, it’s a thing. No, we don’t recommend it. Deep-frying anything turns a healthy food into a greasy indulgence. The oil soaks in, the calories skyrocket, and any real nutritional value is buried under a crispy shell. Stick to pan-frying if you want some texture. Or use an air fryer if you must rebel. Just don’t go full deep-fry.
Healthy: Greek Yogurt Egg Salad
Egg salad doesn’t have to be a mayo-laden regret sandwich. If you make it at home and swap in Greek yogurt, you get all the creaminess with way more protein, calcium, and gut-friendly bacteria. Add some chopped celery or green onion, season to taste, and throw it on whole-grain bread, in lettuce wraps, or just eat it straight from the bowl.
Unhealthy: Pickled Eggs
They sound like a good idea, it’s just a boiled egg in vinegar, right? However, most commercial pickled eggs are sitting in a salty brine that can seriously jack up your sodium intake. One egg can knock out nearly 20% of your daily sodium limit.
If you love that sharp, pickled taste, try making your own at home with less salt. Simply sprinkle a little vinegar and salt on a regular boiled egg for the same effect.
Eggs are one of the best foods out there, but like anything else, the way you cook them matters. You don’t need to be an expert in nutrition, but if you regularly consume eggs, selecting the appropriate preparation methods can significantly improve their quality. Bake them, steam them, or poach them—and please leave the deep fryer out of it.
7 Healthy and 7 Risky Ways to Eat Eggs
