Not Fried, Here's a Healthy Way to Cook Eggs Suitable for Sahur and Fasting

Illustration of how to eat eggs healthily. (Freepik)

JAKARTA - Eggs are one of the practical food ingredients and contain high nutrients. Therefore, eggs are often the mainstay menu during Ramadan, such as for breaking the fast and especially during sahur.

However, quoted from Healthline, on Tuesday, February 24, 2026, how to cook eggs must be carefully considered, because it can affect the quality of nutrients in it.

Cooking eggs by frying them is not really recommended, especially for daily consumption or certain diets. Cooking with high temperatures and additional oil can change the nutritional profile in eggs.

In addition to frying, here are some healthy ways to cook eggs, which are suitable as a menu for breaking the fast and sahur.

1. Boiled

Boiling eggs is the simplest and healthiest way. Eggs are boiled in boiling water without adding oil, so the calories remain low, but the protein and micronutrient content in it is still well maintained.

2. Stir with mixed vegetables

Combining vegetables with eggs is the right choice to complement daily nutrition during the fasting month. The way is very practical, by cooking eggs at low temperatures with healthy oils such as olive oil.

Then add vegetables such as spinach, paprika, or mushrooms to it. This dish not only gives a more diverse taste, but also adds fiber that helps the stomach feel full longer during fasting.

3. Poached eggs

Poached eggs are eggs cooked in hot water (almost boiling), without using the shell. This cooking method will produce eggs with soft cooked egg whites and melted yolks.

To cook it, the eggs are broken into hot water, usually taking about 2 to 4 minutes. This cooking method is considered healthy because it does not use additional oil or fat such as fried eggs.