Nutritionist Reveals 6 Ways to Cook Eggs to Stay Nutritious and Low in Fat

Illustration of an egg (Photo: Freepik/timolina)

JAKARTA - Eggs are a source of high-quality protein as well as rich in important nutrients such as vitamin B12 and selenium. The way it is cooked also affects its nutritional value. In general, methods such as boiling and poaching (boiling without shell) are considered the healthiest because they do not require additional fat.

Here are some healthier ways to cook eggs, complete with tips from nutritionists, as reported by the Health page.

1. Boiled eggs

Boiled eggs are cooked with their shells in boiling water. The level of maturity can be adjusted, ranging from half-cooked with a soft yolk to perfectly cooked.

The advantage of this method is that it does not require additional oil or butter, so it is suitable for those of you who want to reduce fat intake.

"Half-cooked or fully cooked eggs without added fat can retain all or most of the nutrients without adding calories from fat," said Mariam Zakhary, DO, clinical advisor at the Ikon Recovery Center in Saddle Brook, New Jersey.

In addition, boiled eggs also help increase the absorption of antioxidants such as lutein and zeaxanthin compared to scrambled eggs. Two boiled eggs contain about 12.6 grams of protein. Combine with fresh fruit for a balanced and fiber-rich snack.

2. Poached Eggs

Poached eggs are made by breaking the eggs into hot water (not until boiling), then cooked until the whites are cooked and the yolks are still soft. This method is practical and still low in calories because it does not use oil or butter.

"Poaching is a practical and easy way to consume eggs without adding calories from oil or butter," says Helen Tieu, RD, a dietitian.

Several studies have also shown that this method can help increase protein and fat digestibility. Add a little vinegar to the water and stir slowly before adding the eggs so that the whites do not spread.

3. Orak-arik eggs

Scrambled eggs are a quick and easy choice, and can be made healthier with a little adjustment. Use healthy oils such as olive oil or avocado oil instead of butter. You can also add various vegetables to increase nutritional value.

"Stirring eggs with vegetables such as bell peppers, spinach, mushrooms, or tomatoes can increase fiber and nutrient content," said Tieu.

This combination of protein and fiber helps you feel full longer. Add vegetables and nuts to make it more filling and nutrient-rich.

4. Eggs with Egg Whites

Egg yolks contain many vitamins, minerals, and fats, while egg whites are mostly made up of protein. For those of you who want to reduce your cholesterol or fat intake, egg whites can be a lighter option.

"Adding egg whites to whole eggs is a good way to increase protein without adding fat or cholesterol," says Tieu. Mix 1/4–2/3 cup of egg whites with 1–2 whole eggs to increase protein intake without adding too much fat.

5. Fried Eggs

Baked eggs, such as egg muffins or egg bites, are suitable for those of you who like to prepare food in advance (meal prep). This method is practical and can be combined with various nutritious ingredients.

"Roasting eggs with additional vegetables such as spinach, mushrooms, bell peppers, or broccoli is a practical snack or breakfast that can be carried," added Tieu.

In addition, this menu is easy to adjust to the family's taste. Make it in large quantities and store it in the freezer so that you always have a stock of ready-to-eat healthy breakfast.

6. Omelet

Omelet is one of the most flexible ways to enjoy eggs. You can add various ingredients such as vegetables, cheese, and spices. For a healthier version, use a non-stick pan so you don't need much oil.

"Omelet or scrambled eggs cooked with a non-stick pan helps minimize added fat," said Dr. Zakhary.

"Adding vegetables also increases fiber, antioxidants, and food volume," he added.

Fill omelets with high-fiber and protein ingredients such as vegetables, nuts, and a little cheese to keep it healthy and filling.