The Healthiest Way to Cook Eggs: 3 Breakfast Recipes from Dietitians

Packed with protein and healthy fats, eggs are a remarkably effective and versatile food. So it’s no surprise that so many of us love eating eggs for breakfast, maybe even daily.

Unfortunately, eggs have also been put under the microscope when it comes to nutrition, with opinions changing dramatically over the past decade, particularly regarding cholesterol concerns. So are there any downsides to starting your day with eggs so frequently? The answer depends on your individual health goals and needs, dietitians tell TODAY.com.

“I tell people they can eat eggs every day,” says Grace Derocha, a registered dietitian and spokesperson for the Academy of Nutrition and Dietetics. “It just depends on how you cook them … and how you’re getting other nutrients in them as well.”

So anyone who likes to eat eggs for breakfast should probably learn the healthy rules, or at least the healthiest ones.ier — There are several ways to enjoy them. You certainly don’t have to eat them this way every time you eat eggs, but those of us who really enjoy eating eggs may want to keep these tips in mind.

Egg Nutrition

In a large whole egg, you will get:

• 72 calories
• 6.2 grams of protein
• 5 grams of fat, including about 1.6 grams of saturated fat
• 0 grams of sugar
• 0 grams of carbohydrates

But the yolk and whites actually contain very different sets of nutrients.

The main difference, Derocha says, is that while the white contains protein and minimal calories, the yolk contains the fat and many of the calories of eggs. This means that the yolk contains both the saturated fat and beneficial omega-3 and omega-6 fatty acids of the egg.

In addition to protein, egg whites provide vitamins B1, B2, B3, B5, B6 and B12 as well as minerals like calcium, magnesium, phosphorus and potassium, Whitney Linsenmeyer, Ph. .D., assistant professor at Saint-Louis University and spokesperson for the Academy of Nutrition and Dietetics.

On the other hand, egg yolk contains important antioxidants, such as zeaxanthin and lutein, which improve eye health, as well as choline, which may have beneficial effects on brain and bone health, experts say. “Eggs tend to be one of the largest contributors of choline in a typical American diet,” Linsenmeyer adds.

Additionally, the yolks contain the fat-soluble vitamins found in the egg, Linsenmeyer says, which include vitamins A, D, E, and K. You’ll also get some of the same B vitamins from the yolk that are found in the whites, Linsenmeyer says, and some minerals, like calcium, potassium, and zinc.

Can you eat eggs for breakfast every day?

The science on whether or not eggs are healthy has gone back and forth. These days, however, experts generally agree that most people can eat eggs as often as every day if they want.

However, those who limit saturated fats — especially those who have cardiovascular disease or are at risk for cardiovascular problems — may want to keep an eye on the amount of eggs they eat, says Linsenmeyer. Specifically, these people might be interested in limiting or eliminating egg yolks in their diet.

We know that yolks contain a “good amount” of saturated fat, says Linsenmeyer. Therefore, eating just the egg whites will provide you with a good amount of protein without that fat. The problem is, you’ll also miss out on the omega-3 and omega-6 fatty acids found in the yolk, which can be beneficial for heart health. And you’ll also give up the richer taste of egg yolks.

That’s why Derocha suggests that some of her clients who are watching their saturated fat intake eat a mix of yellows and whites, with more emphasis on the whites. For example, they might have one yolk for every two egg whites.

There’s also the “satiety factor” to consider, she says, as adding a little fat to the yolk can make you feel more full and satisfied with the meal than the whites.

What is the healthiest way to eat eggs for breakfast?

Because eggs are so versatile, they can easily be prepared in more or less nutritious ways.

If you eat eggs frequently, keep these two factors in mind:

Cooking method

According to experts, how you cook your eggs can impact their nutrient content, especially when it comes to added fats and oils.

Some people like to cook their eggs in butter or animal fat, such as bacon grease, which is high in saturated fat. While these ingredients “may add flavor to your eggs, is it really necessary?” Derocha says.

In general, experts recommend sticking to healthier cooking oils, like olive oil or avocado oil. If calories from oil are a problem, you can reduce them even further by using an oil spray, says Derocha.

Or you can opt for a cooking method that does not require added fat, such as poached or soft-boiled eggs.

Additional Ingredients

The nutrients in your egg breakfast aren’t just about eggs: The ingredients you eat with eggs also matter a lot, experts say. And the more ways you can find to incorporate nutrient-rich vegetables, fruits, and whole grains into your egg-based breakfast, the better.

For example, on one end of the spectrum, you might have quiche with a buttery crust, bacon with cheesy scrambled eggs, or buttered fried eggs. Compare this to, say, an omelet made with greens, a poached egg on whole-grain toast, hard-boiled eggs and fruit on the go, or breakfast tacos with avocado and black beans rich in fiber.

While all of these items can fit into a healthy diet in some way, think about how often you eat eggs for breakfast. And, if you eat eggs frequently, try to sneak in some of these fruits and veggies more often while saving the bacon or cheese quiche for a weekend treat.

What about organic, cage-free and other eggs?

When looking at eggs at the grocery store, you might come across many labels, such as:

• Organic
• Non-GMO
• Cage-free
• Freely
• Pasture Raised

If animal welfare is a concern for you, take a moment to understand what these labels actually mean for the hens that provide your eggs – and how they are regulated.

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Independent groups, such as A Greener World and Humane Farm Animal Care, also grade eggs based on their own animal welfare criteria. Depending on your values ​​and budget constraints, labels like these can influence the choice of eggs you buy.

But nutritionally, an egg is still an egg, experts say. And you can expect to get essentially the same dose of nutrition no matter what the label says on the package.

The only exception is “enriched” or “fortified” eggs, experts say, which contain more heart-healthy omega-3 fatty acids than standard eggs.

Try these delicious breakfast egg recipes: