The Healthiest Ways to Cook Eggs – With Recipes

Eggs are nutritional powerhouses rich in essential nutrients needed to maintain eye, brain, and skin health and a versatile ingredient that complements a variety of dishes.

However, over- or undercooking may destroy nutrients or expose you to potentially harmful bacteria, and using the wrong type of fat to cook eggs may contribute to inflammation and heart disease.

Discover the healthiest ways to cook eggs and unlock their full nutritional benefits with ten delicious, keto-friendly egg recipes.

The healthiest ways to cook eggs

There are dozens of ways to cook an egg, but using the right methods helps preserve nutritional value and enhance nutrient absorption while minimizing the risk of exposure to harmful bacteria. 

One of the key considerations when preparing eggs is to avoid overcooking the yolk, as this can destroy or reduce the availability of many of its essential nutrients.

Here are four of the best ways to cook eggs. 

1. Poached eggs

A poached egg is prepared by cracking an egg into a pot of water heated to between 160 and 180°F (70 to 80°C) and cooking for approximately 2.5 minutes. This results in a tender egg white and a perfectly runny yolk.

Poached eggs are a popular addition to dishes such as eggs Benedict and ratatouille, a classic French vegetable stew. They’re also commonly paired with avocado toast or served alongside tender asparagus for a flavorful and nutritious meal.

2. Fried eggs

Fried eggs, widely known as sunny-side-up eggs, are typically cooked in a pan using butter, coconut, olive, or avocado oil. 

Fried eggs can be prepared in several ways, including: 

• Over-easy

• Over-medium

• Over-hard

Over-easy eggs are cooked for 3 minutes on one side, flipped, and then cooked for 30 seconds, creating a perfectly runny yolk. 

Over-medium eggs are fried for 3 minutes, flipped, and cooked for another minute, leaving a slightly set yolk with a creamy center.

Over-hard eggs are cooked for 3 minutes, flipped, and fried for another 2 to 3 minutes, resulting in a fully cooked, hard yolk. 

Therefore, the healthiest way to eat a fried egg is over-easy or over-medium, leaving the yolk runny to preserve nutrients and prevent overcooking. 

3. Lightly scrambled eggs

Scrambled eggs are among the most popular and versatile ways to enjoy eggs.

They’re typically made by heating a pan over medium heat with melted butter or olive oil and then cooked for 3 to 4 minutes until they’re light, fluffy, and perfectly tender.

It’s recommended to cook scrambled eggs until slightly firm yet creamy to avoid overcooking and oxidizing essential nutrients and fatty acids in the broken yolks. Adding a dash of milk to the egg mixture can help achieve fluffier scrambled eggs.

4. Soft-boiled eggs

Soft-boiled eggs are another nutrient-dense way to enjoy cooked eggs. 

You can boil eggs in a medium saucepan or use an egg cooker, a small device that quickly cooks eggs on your countertop.

Soft-boiled eggs are ready within 4 to 5 minutes and have a hardened egg white with a runny yolk. For large eggs, boil them for approximately 6 minutes, then rinse under cool water, peel, and enjoy. 

Medium-boiled eggs should be submerged in boiling water for 8 to 9 minutes, while hard-boiled eggs typically take 10 to 12 minutes to cook.

Watch the video below to learn more about the four best ways to cook eggs.

What to avoid when cooking eggs

While eggs are a quick and convenient way to add protein and a boost of essential nutrients to your meals, consuming over- or undercooked eggs may have adverse health effects. 

Egg yolks contain naturally occurring cholesterol, and overcooking can lead to cholesterol oxidation and the formation of oxysterols, which have been linked to an increased risk of various chronic diseases. 

A study published in Redox Biology found that oxysterols create inflammation and may contribute to several chronic conditions, including neurodegenerative disorders, inflammatory bowel diseases, age-related macular degeneration, and atherosclerosis. 

Additionally, consuming raw egg whites can inhibit the absorption of nutrients such as biotin in the small intestine, which can negatively impact hair and skin integrity. 

“Eating undercooked egg white decreases protein utilization and blocks the absorption of biotin, which is important for your hair and nails,” explains Dr. Berg. “Therefore, you want to ensure you cook the white part of the egg and keep the yolk runny for maximum benefits.”

Benefits of consuming eggs

Eggs are highly nutritious and are packed with nearly every essential vitamin and mineral needed to support bodily function, aid cellular repair, facilitate energy production, and promote hormonal balance. 

Eggs are a concentrated source of various essential nutrients, including:

• Vitamin A

• B vitamins

• Vitamin D

• Vitamin E

• Vitamin K

• Folate

• Iron

• Iodine

• Potassium

• Selenium 

• Zinc

Eggs are also rich sources of choline, essential for cognitive function and protection against neurodegenerative diseases, such as dementia and Alzheimer’s. Choline may also lower the risk of heart disease by promoting cholesterol balance. 

Additionally, egg yolks contain high concentrations of natural pigments known as carotenoids. Egg-derived carotenoids, including lutein and zeaxanthin, are vital for eye function and may help prevent cataracts and age-related macular degeneration. 

Eggs are also rich sources of dietary cholesterol, which is necessary to produce vitamin D and several steroid hormones. Cholesterol is also a critical structural component of cellular membranes in the brain, supporting the integrity and function of neuronal brain cells.

Despite the long-standing myth that eating eggs raises the risk of heart disease, there’s no evidence that dietary cholesterol intake impacts low-density lipoprotein (LDL) cholesterol, known as bad cholesterol linked to heart disease.  

A study published in the Current Opinion in Clinical Nutrition and Metabolic Care concluded, “Diverse, healthy populations experience no risk in developing coronary heart disease by increasing their intake of cholesterol but, in contrast, they may have multiple beneficial effects by the inclusion of eggs in their regular diet.”

10 keto-friendly egg recipes you’ll love 

If you’re tired of eating scrambled eggs, there are many delicious keto-friendly egg recipes that keep your meal plan exciting and help you stay in ketosis. 

Here are ten keto-friendly egg recipes. 

1. Hard Boiled Eggs

This Hard Boiled Eggs recipe is simple, quick, and ready to eat in ten minutes. 

Once cooled and peeled, slice the boiled eggs and enjoy them seasoned with salt and pepper. For added variety, toss them into your favorite salad, use them as a topping for keto-friendly avocado toast, or garnish a low-carb pho soup for a delicious and satisfying boost of protein and essential vitamins.

2. Easy Keto Egg Salad

This delightful Easy Keto Egg Salad is sure to be a hit at your next family barbeque. 

Made with boiled eggs, Dijon mustard, mayonnaise, bacon, and green onions, this egg salad is a mouthwatering addition to any keto meal plan. 

For a spicy kick, add a dash of paprika, hot sauce, or pickled jalapenos.

3. Savory Keto Egg Loaf Breakfast

Start the day with this hearty and Savory Keto Egg Loaf Breakfast recipe. 

This keto-friendly egg loaf combines coconut flour, broccoli, and shredded cheddar cheese to create a low-carb dish that provides sustained energy while supporting your fat-burning goals throughout the day.

4. Eggs and Hot Dogs with a Kale Shake

This Eggs and Hot Dogs with a Kale Shake recipe is packed with protein, healthy fats, fiber, and antioxidants that will keep you nourished and satiated.

Also known as huevos con salchicha, Eggs and Hot Dogs is a traditional Mexican dish famous for its simplicity and delicious taste.

5. Steak and Eggs Recipe

Loaded with essential vitamins, minerals, and protein, it’s no wonder Steak and Eggs is one of Australia's national dishes. 

Pair steak and eggs with sliced avocado and serve topped with melted grass-fed butter for an extra boost of healthy fats.

6. Keto Deviled Eggs

Apart from its name, there’s nothing devilish about this Keto Deviled Eggs recipe. 

Experience the heavenly combination of boiled eggs stuffed with a creamy blend of sour cream, mayonnaise, and mustard topped with fresh green onions and smoked paprika. 

7. Ketogenic Eggs Benedict

While eggs Benedict is traditionally prepared with English muffins, this Ketogenic Eggs Benedict recipe uses homemade coconut flour biscuits for a healthy, low-carb alternative. 

Keto Eggs Benedict will be your new go-to breakfast, featuring Canadian bacon, poached eggs, and a velvety Hollandaise sauce.

8. Cheese and Onion Omelet

With five simple ingredients, including shredded cheese, onions, and butter, this Cheese and Onion Omelet is a one-pan wonder. 

Ready in just 15 minutes, this omelet makes a delicious, low-carb breakfast or lunch that’s sure to keep you full and energized.

9. Bacon and Egg Fat Bomb

Fat bombs are a great way to promote satiety and eliminate snacking between meals, which helps maintain a healthy body weight.

These Bacon and Egg Fat Bombs are a savory treat that combines crispy bacon, hard-boiled eggs, butter, and mayonnaise to create a delicious, low-carb source of healthy fats, perfect for those following a ketogenic diet.

10. Keto Baked Scotch Egg Recipe

Baked eggs are another excellent way to reap the impressive health benefits of eggs. 

This Keto Baked Scotch Egg Recipe combines the savory richness of ground pork with a hint of sweetness from nutmeg and cloves, wrapping each egg in a flavorful, spiced coating. 

Key takeaways

While there are hundreds of culinary uses for eggs, the healthiest ways to cook eggs include lightly scrambling, soft-boiling, poaching, or frying in grass-fed butter. 

Cooking eggs to achieve firm whites and soft yolks preserves the yolk's nutrients while eliminating harmful bacteria such as Salmonella. 

This careful balance provides maximum nutritional benefits without compromising safety.

FAQ

1. What are some different ways to cook eggs?

Eggs are one of the most versatile ingredients and can be used for hundreds of culinary purposes. Some of the most popular ways to cook eggs include poaching, baking, scrambling, boiling, and frying.

In addition, steamed eggs offer a delicate texture and are a popular choice in many Asian cuisines.

2. Can I have eggs on keto?

Yes, eggs are low in carbohydrates and rich in healthy fats, vitamins, and minerals, making them an excellent addition to a ketogenic diet, with one large egg containing less than one gram of total carbs.

3. Are eggs good for you?

Absolutely. Eggs are rich in essential nutrients, including fat-soluble vitamins A, D, E, and K, as well as B vitamins. These nutrients support brain function, eye health, and skin vitality and may help reduce the risk of certain diseases.

4. How many eggs can I have in a day?

The American Heart Association (ADA) recommends that healthy adults consume no more than one to two eggs daily. 

However, eating up to four eggs daily is generally considered safe, as there’s no evidence to suggest that eggs raise low-density lipoprotein (LDL) cholesterol or increase the risk of heart disease.

5. Are brown eggs or white eggs healthier?

There are no nutritional differences between brown and white eggs, as the color of the shell is determined by the chicken's breed. 

However, it’s recommended to choose organic, pasture-raised eggs, which contain significantly higher levels of essential nutrients than conventional eggs.

6. What are pasture-raised eggs?

Pasture-raised eggs are laid by hens who can access the outdoors to forage on bugs, seeds, grasses, and other natural food sources. In contrast, conventional eggs are laid by chickens with minimal or no exposure to the outdoors and are fed artificial diets consisting of grain.

Sources

1. https://pubmed.ncbi.nlm.nih.gov/24024145/ 

2. https://pubmed.ncbi.nlm.nih.gov/16340654/