This Is the Healthiest Way to Cook an Egg, According to an RD

Before you make some eggs, know which cooking methods are best for you.

“Eggs have long been celebrated for their versatility and nutrient density, making them a staple in many diets,” says Andrea Soares, MS, RDN, CSSD. And it’s just an added bonus that eggs are a nourishing option any time of day , whether that’s breakfast, lunch, or dinnertime.

But preparing these accessible protein sources in a way that doesn’t result in a tough, rubbery final product can be tricky. Additionally, some cooking methods tend to be healthier than others due to added ingredients and the techniques used. Here, we’ll outline some of the most common ways to cook eggs and how they rank in terms of health and ease of preparation. Read on to learn what the healthiest way to cook an egg is.

Meet Our Expert

• Andrea Soares, MS, RDN, CSSD , registered dietitian at Top Nutrition Coaching
  

Health Benefits of Eggs

For years, eggs have been a controversial food among health professionals due to the dietary cholesterol and saturated fat content found in their yolks. These fat varieties continue to have conflicting research behind them. Some evidence points to saturated fat and cholesterol being linked to increased heart disease risk through elevated blood cholesterol levels, while others have not found such a direct correlation .

“However, recent studies show that, for most people, dietary cholesterol from eggs does not significantly affect blood cholesterol levels. In fact, research has found that regular egg consumption has minimal impact on heart disease risk for the majority of the population,” says Soares.

Related: The Type of Eggs You Buy Matters—Here's How to Know Which Is Healthiest, According to RDs

Eggs are also rich in a variety of beneficial nutrients including selenium, phosphorus, choline, iron, vitamin A , and B vitamins like riboflavin, pantothenic acid, and folate . These nutrients combine to support immune, bone, brain, eye, blood, and metabolic health.

“A single large egg contains six to seven grams of protein, which supports muscle growth, tissue repair, and immune function,” Soares adds. Carotenoids like lutein and zeaxanthin can also be found in eggs, and are known to support eye health , protecting against cataracts and age-related macular degeneration.

Given that eggs offer these beneficial nutrients while also containing relatively significant amounts of dietary cholesterol and saturated fat, it's best to enjoy them in moderation to play it safe. This notion of moderation (enjoying eggs a few times per week) is most important for those who may be predisposed to heart health concerns.

The Healthiest Ways to Cook Eggs

But when we do opt for eggs, there are certain cooking methods that we can employ to optimize their overall healthfulness. Let’s take a deeper look into the health implications of popular egg preparations.

Scrambled Eggs

For those with a busy schedule, scrambling can be a quick and convenient way to prepare eggs. Often these are made with either butter or oil, and usually employ the use of a nonstick pan . However, butter is another food rich in dietary cholesterol and saturated fat, while nonstick cookware has been pinged as a source of health-harming compounds like per- and polyfluoroalkyl substances, also known as PFAS or forever chemicals . “Using a cook-safe nonstick pan (or stainless steel) with minimal oil or butter, or opting for healthier fats like olive oil, can make scrambled eggs more heart-friendly,” Soares offers.

Boiled Eggs

Hard-boiled eggs are a satisfying snack to grab on the go, and can be prepped ahead of time—they also tend to be one of the healthiest ways to prepare eggs. “Boiled eggs are often more filling since their 55 percent water composition cannot evaporate during cooking like in other preparations, such as scrambled eggs,” says Soares. Plus, hard-boiling doesn’t employ the use of any additional oils.

Poached Eggs

Perfectly poaching an egg is an impressive feat, to say the least. Poaching involves cooking a cracked egg in just simmering water until the whites are cooked through and the yolks are runny. From my personal experience, accomplishing this without the egg separating can be a real challenge. “A key tip for perfect poaching is to add a small amount of vinegar to the water, which helps the egg white stay intact, resulting in a beautiful, restaurant-quality final product,” Soares offers. Poached eggs are also a smart health choice, as they don't employ the use of fats, keeping them low calorie without any additional cholesterol and saturated fat content. “Additionally, the absence of high cooking temperatures means there’s less risk of forming cholesterol oxidation products , which result in methods like frying,” Soares adds.

Fried Eggs

Many of us have nostalgic memories of sitting around the breakfast table to enjoy a plate of fried eggs as a child. “And while frying can be tasty, using too much oil or butter can turn eggs into an especially high-fat dish,” Soares explains. You can mitigate these effects by opting for healthy fats, like avocado or olive oil , and cooking over low health to prevent burning, which can release harmful compounds like acrylamide that may be linked to increased cancer risk , according to the American Cancer Society.

Baked Eggs

And finally, while baked eggs aren’t as popular as the aforementioned preparation methods, they can be a simple and healthy way to enjoy eggs. Whether you’re whipping up a casserole, frittata, shakshuka, or eggs in purgatory, baked eggs can be paired with veggies or whole grains to increase their healthfulness. “However, like scrambled eggs, it’s important to be mindful of added fats and high-calorie ingredients such as cheese,” says Soares.

Related: How Long to Boil Eggs for Hard-Boiled, Soft-Boiled, and More

Tips for Cooking the Healthiest Eggs

When cooking eggs for optimized health, there are a few tips to keep in mind.

• Temperature control: “Cooking eggs at a lower temperature helps preserve their nutrients and avoids forming potentially harmful compounds, like cholesterol oxidation products and acrylamide, which are produced when eggs are overcooked at high temperatures,” Soares explains.
• Choose healthy fats: Opt for heart-healthy fat choices like olive oil, avocado oil , and ghee to keep saturated fat and dietary cholesterol levels down. Also, try to avoid excessive salt usage , as prolonged elevated salt consumption can lead to high blood pressure.
• Opt for healthy ingredients, too: When cooking eggs, pair them with nutrient-dense ingredients like vegetables, herbs, lean proteins, and spices like turmeric or pepper to boost flavor, antioxidants, and health benefits,” says Soares.
  

The Winners

From this information, a few cooking methods stand out as the healthiest ways to prepare eggs.

“Boiling and poaching emerge as the top choices for cooking eggs due to their simplicity and nutrient preservation,” says Soares. While the final products of these preparation methods take different forms, they both boil down (pun intended) to cooking eggs in water. Through utilizing water instead of butter or oil to prepare eggs, you’re minimizing calorie, saturated fat, and dietary cholesterol content. Also, both methods utilize relatively low heat compared to frying and scrambling, minimizing the odds of harmful compound formation.

And although boiled and poached eggs stand out as the healthiest methods, other techniques like scrambling, baking, and frying can also be enjoyed with a few mindful adjustments, including the tips offered above.

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