- By Bornika Das
- Tue, 13 May 2025 09:20 PM (IST)
- Source:JND
Healthiest Ways To Eat Eggs: Eggs are one of the most versatile and nutrient-dense foods ever known. They are a staple when it comes to breakfast. Packed with high-quality protein, essential vitamins like B12 and D and healthy fats, they make the perfect addition to the diet. However, not all preparations of eggs are as healthy as you think. The way the eggs are cooked significantly affects their nutritional value. While some methods preserve their health benefits, others can add unnecessary calories, saturated fats or even harmful compounds. Here are some of the healthiest ways you can eat eggs.
Are Eggs Healthy?
Eggs are considered a healthy and nutrient-dense food. They are a rich source of high-quality protein, vitamins, and minerals. They contain all essential amino acids. Besides, eggs are a good source of vitamins B12, D, A, E, and choline, which are important for brain function and development. The presence of antioxidants lutein and zeaxanthin in eggs is beneficial for eye health. When eaten in moderation, eggs can also raise HDL (good cholesterol), which is good for heart health. Moreover, they are filling and may help with satiety, making them a good addition to a weight management plan.
Healthy Egg Recipes For Maximum Nutrition
Boiled Eggs
Boiled eggs, whether hard or soft-boiled, are one of the healthiest ways to eat eggs. These are low in calories, high in protein and have no added fats. Boiling retains most of the nutrients without adding extra oils or butter. Besides, they are very easy to make and are one of the quickest egg preparations.
Poached Eggs
One of the healthiest ways to eat eggs is by poaching them. Similar to boiling, poaching requires no added fat. This makes it a low-calorie and high-protein option. It also preserves the antioxidants lutein and zeaxanthin, which support eye health.
Scrambled Eggs
Using minimal oil and adding vegetables like spinach, tomatoes and bell peppers increases fibre, vitamins and antioxidants. This is what makes scrambled eggs one of the healthiest ways to eat eggs. However, make sure to keep the flame on low while making these. Cooking on low heat prevents nutrient loss.
Egg Bhurji
Similar to scrambled eggs, egg bhurji is an Indian version of a healthy egg recipe. Using minimal oil and incorporating tomatoes, onions and green chillies adds fibre and antioxidants to eggs. The Indian scramble is one of the healthiest ways to eat eggs and can pair it with whole grain roti for added nutrition.
Egg Salad
Replacing mayonnaise with Greek yoghurt reduces unhealthy fats and adds probiotics. Making this egg salad is one of the healthiest ways to eat eggs. Vegetables like cucumbers and peppers can also be added to boost fibre and vitamins.
Baked Eggs
Also known as Shakshuka or Egg Casserole, baked eggs is a Middle Eastern meal that requires poaching or baking eggs in tomato sauce. Baking retains nutrients and is one of the healthiest ways to eat eggs. This requires very little oil. Shakshuka, made with tomatoes, bell peppers, and herbs, is rich in antioxidants and fibre.