7 Healthy and 7 Risky Ways to Eat Eggs

Eggs are basically a superfood. And no, they’re not just a breakfast staple. You can have eggs any time of day. They’re easy to cook and somehow manage to work in everything from breakfast burritos to fancy soufflés. But as much as eggs really are a “perfect protein,” the way you prepare them can make a huge difference. Some cooking methods help eggs live up to their nutritional hype, while others smother all that goodness in saturated fat and salt.
So if you’re trying to eat a little healthier (without giving up eggs—because no one’s asking you to do that), here’s what you might want to know.

Healthy: Boiled Eggs

It’s hard to go wrong here. Boiled eggs are probably the healthiest and least fussy way to eat them. No oils, no butter, no nonsense. Just a solid 6 grams of protein, some good fats, and a whole bunch of B vitamins. Hard-boiled eggs make a great healthy snack. Plus, you don’t have to eat them as is if that’s not your cup of tea. You can add hard-boiled eggs to sandwiches and salads, or enjoy them as a side dish. They’re easy and versatile, just a quick and easy way to add some protein and nutrients to any meal.
And please, for the love of everything that is good in this world, don’t skip the yolk unless you have a medical reason. The white is mostly just protein. The yolk is where most of the vitamins and minerals live, and it’s good for you. Forget that thing you heard about cholesterol. Egg yolks are a source of good cholesterol, so unless you’re eating a dozen a day with a side of something deep-fried, it doesn’t apply to you.

Unhealthy: Fried Eggs

It’s hard to deny that fried eggs are delicious. And that crispy edge—yum. But the second you drop that egg into sizzling butter, you’re loading it up with extra saturated fat. Especially if it’s a generous blob of butter (and let’s be honest, it usually is).
It’s not that you can never have fried eggs—just try using a nonstick pan and go easy on the oil. Avocado or olive oil is a smarter pick if you’re watching your heart health.

Healthy: Poached Eggs

Poached eggs feel like something you’d order at a cafe that serves oat milk cortados and charges extra for seasonal greens. But don’t let the brunch vibes fool you—they’re actually one of the healthiest ways to eat eggs. No oil, no added fat, just a warm, silky yolk that’s begging to be popped.
If you’ve never poached an egg, it’s not as scary as it seems. You don’t even need vinegar. Just swirl the water and drop the egg in. It’ll figure itself out. Mostly. And if that doesn’t work for you, the internet is full of poached egg life hacks for beginners.

Unhealthy: Scrambled Eggs

Scrambled eggs can be fine, even great, but it’s so easy to accidentally turn them into a calorie bomb. A splash of cream here, a handful of cheese there, and suddenly your breakfast has the nutritional profile of fettuccine Alfredo.
Want to make it healthier? Use a little skim milk or plant milk, load it up with greens (spinach is your friend), and use cooking spray or a nonstick pan. Still creamy, still comforting, just a lot less heavy.
Yes, Gordon Ramsay would be furious, but we’re not debating what’s the most correct way to cook scrambled eggs, we’re talking about healthy. But sure, once in a while, splurge, go all out, add cream and cheese, hell you can go to one of his restaurants and have a chef make you the most delicious, creamiest, cheesiest scrambled eggs ever.

Healthy: Steamed Eggs

Not the most common method, but hear me out: steaming eggs is underrated. You get the same benefits as boiling (no added fat, nutrients stay intact), but the texture is smoother and softer. And if you drizzle some soy sauce or even a little bit of chili oil on top—chef’s kiss. It also gives you an excuse to finally use that steamer basket sitting in the back of your cupboard.