3 of the healthiest ways to cook and eat eggs

Here are 3 of the healthiest ways to cook and eat eggs, preserving nutrients while minimizing added fats and calories:

🥚 1. Boiled Eggs (Hard or Soft-Boiled)

Why it's healthy:

• No oil or butter required

• Retains most nutrients

• Easy to digest and great for weight management

Tips:

• For soft-boiled: cook for 6–7 minutes

• For hard-boiled: cook for 9–12 minutes

• Sprinkle with a pinch of salt, pepper, or chili flakes for flavor

🍳 2. Poached Eggs

Why it's healthy:

• Cooked in water without added fat

• Keeps the yolk intact, preserving nutrients like choline and vitamin D

• Ideal for heart health and low-calorie diets

Tips:

• Use a splash of vinegar in water to help the egg white set

• Serve over whole-grain toast or sautéed spinach

🍳 3. Scrambled Eggs (with little or no oil)

Why it's healthy:

• Quick and flexible option

• Use a non-stick pan and skip butter

• Can add vegetables like tomatoes, spinach, or onions for extra fiber and antioxidants

Tips:

• Use olive oil spray or a teaspoon of extra virgin olive oil if needed

• Avoid overcooking to preserve nutrients

✅ Bonus Tips for Healthy Egg Eating:

• Limit salt and processed meats (like bacon) when serving eggs

• Pair with vegetables or whole grains for a balanced meal

• Choose pasture-raised or omega-3 enriched eggs for added nutritional benefits