Personal preferences and diet determine the healthiest egg cooking and eating method. However, these approaches preserve egg nutrients while reducing fat and calories:
1. Boiled Eggs
Eggs boil well and retain nutrients. Cook eggs in saucepan. Lower heat and boil eggs for 8-10 minutes hard-boiled or 4-5 minutes soft-boiled. Boil eggs can be eaten alone, sliced on salads, or mashed in sandwiches and wraps.
2. Poached Eggs
In fat-free boiling water, eggs cook softly. Poach eggs immediately in moderately simmering water. Cook 3–4 minutes until yolks runny and whites crisp. Poached eggs go with salads, whole-grain bread, and sautés.
3. Scrambled Eggs
Low-fat scrambled eggs. Instead of butter or oil, use olive oil, cooking spray, or a non-stick skillet. Cook eggs and milk or water over medium heat until barely set, stirring regularly.
4. Hard-Boiled Egg Whites
Cook egg whites and yolks separately to reduce calories and cholesterol. High-protein, low-calorie hard-boiled egg whites are great alone or in salads, sandwiches, and wraps.
5. Baked Eggs
Egg baking is simple. Sprinkle herbs and spices over eggs, place them in ramekins or muffin tins, and bake until whites are firm but yolks are fluid in a preheated oven. Baked eggs with cheese, veggies, or lean meats are healthy.