egg swap
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Cooking Swaps to Making Eggs Healthier

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While eggs are a healthy part of many people’s diets, it is important to focus on how you prepare them in order to keep eggs as a nutritious part of your day. Many foods are healthy until cooked incorrectly, such as over boiling broccoli – it requires light steam to keep the most nutrients. But too much cooking, and you lose out on flavor and nutrition.

Likewise, eggs have a lot of flavor and are versatile, and provide many health benefits such as protein, vitamin B, and D, and they can help you stay fuller longer. Mastering the art of cooking eggs is said to be one of the best techniques to learn as it can set you up for success for other areas in the kitchen too.

The following are four ways to cook your eggs that make them healthier because they use a method of cooking that eliminates the need to add more fat. You may not realize, but the egg is already very flavorful without any additions.


To make your perfect hardboiled egg, you’ll want to bring the water to a boil, add your eggs, cover, and set the timer for 12 minutes, remove from heat and immediately add eggs to ice water for another 12 minutes before peeling to use or storing. Use sliced hard-boiled eggs as a snack or topping on a salad or soup.


Many people never try making poached eggs at home because they think it’s so difficult. But this preparation isn’t hard to do once you know how to do it, and it makes for a very creamy and delicious egg. First, crack eggs in a pot over a strainer. Next, bring a pot of well-salted water to a boil – this should taste like the sea. Using a spoon, stir the water causing a funnel or vortex to form. Slide the eggs in the vortex, cover, and set the timer for 3 minutes. Remove eggs when whites are set with a slotted spoon They are fabulous severed on top of roasted veggies or soup.


Bake your eggs from 9 to 15 minutes at 350 degrees F depending on how hard you want the yellow to be. Crack your eggs into a nonstick muffin tin to avoid adding fat to the egg. Baked eggs are a good sub for making “poached” eggs without the potential for disaster and for ease at feeding many people at once. These are great as they are or served with salads.


If you haven’t ever had a steamed egg, you’re missing out. Well-loved across Asia, this preparation allows you to add flavor without the need to add more fat. To make your steamed eggs, beat your eggs and add a 1/2 cup water per egg, beating well but not allowing to foam. Add salt and pepper or any other spices to flavor. Pour the egg mixture into ramekins, put the ramekins into a water bath, cover to prevent drips from getting in the egg mixture, and then bake in a 350 degree oven until the egg is set, about 15 minutes. (

Limiting your use of fried eggs and cheese omelets is key to getting the most nutritional value you can from eggs. It also reduces your consumption of unnecessary calories than fried eggs and omelets usually contain. In addition, these egg cooking techniques will be easy to master and make eggs more enjoyable and rewarding to consume with practice.

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Cooking Swaps to Making Eggs Healthier


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