One of the best meals nowadays are eggs. For now we're going to see many ways we can prepare and cook eggs, especially for delicious and energizing breakfasts and lunches. We'll look at different cooking methods, get an idea of their calorie counts, and discuss when a particular style of egg might be the perfect fit for your needs or how it can benefit your body.
Different Ways To Cook Eggs
1. Scrambled Eggs
One of the most common ways to cook eggs is by scrambling them. To make scrambled eggs, you crack the eggs into a bowl, whisk them with a little milk or water, and then cook them in a pan, stirring gently until they are soft and creamy. Scrambled eggs are quick to make and you can even add things like cheese or chopped chives for extra flavor.
One serving of scrambled eggs can range from 90-100 calories. The calorie count can increase depending on how much butter or oil you use, and if you add ingredients like cheese or milk. Using a non-stick pan can reduce the need for added fats.
2. Boiled eggs
Boiled eggs are also a very simple option. Boiling is one of the healthiest ways to prepare eggs as it doesn't require any added fats or oils. You can have them soft-boiled with a runny yolk (perfect for dipping toast!) or hard-boiled with a firm yolk. You gently place eggs in a pot, cover with cold water, bring to a boil, then simmer for about 6-10 minutes depending on your desired yolk consistency. For soft-boiled, aim for around 6 minutes; for hard-boiled, 10-12 minutes is common.
A large boiled egg can contain around 68-78 calories Hard-boiled eggs are also a good source of choline, which is important for brain health and development. Since no extra fat is added, this method keeps the calorie count down.
3. Poached Eggs
Poaching is another very healthy method that doesn't add extra fat calories. Poached eggs have a delicate texture with a cooked white and a lovely runny yolk. To poach an egg, crack it into a small bowl. Bring a pot of water to a gentle simmer (not a rolling boil) – you can add a splash of vinegar to help the egg white set. Gently slip the egg into the water and cook for about 2.5-3 minutes.
A poached egg has a similar calorie count to a boiled egg, around 65-70 calories. Poached eggs are also considered easy to digest, making them a good option for those with sensitive stomachs. Shorter cooking times, like with poaching, may also help retain more of the egg's nutrients.
4. Omelettes and Frittatas
Omelettes and frittatas are fantastic ways to mix eggs with a variety of other ingredients like vegetables, cheese, and meats. This provides more energy because they are very rich in fats and protein. A plain omelette might have around 90-100 calories. A vegetable omelette can be around 120-150 calories, but this can go up with added cheese or meats.
To prepare omelette beat eggs, pour into a hot, lightly oiled pan. As it sets, add your fillings to one side, then fold the omelette over.
To prepare Frittatas is much similar to an omelette, but ingredients are often mixed with the eggs, and it's typically started on the stovetop and finished in the oven.
You will prolly need to take this as breakfast, brunch, or even a light lunch or dinner. This is an excellent way to add more vegetables to your meal, increasing fiber and nutrient intake. Using minimal oil and lots of veggies makes it a nutritious option.
5. Baked Eggs
Baked eggs are cooked in the oven, often in individual ramekins or a larger dish. They are convenient way to cook eggs for several people at once or for meal prepping (egg muffins are great for grab-and-go breakfasts). their calorie count vary based on added ingredients, similar to omelettes. Plain baked eggs will be lower in calories also baking for extended periods (e.g., 40 minutes) might lead to greater nutrient loss for some vitamins like Vitamin D compared to quicker methods.
To cook you need you need to crack eggs into a greased dish or muffin tin. You can add other ingredients like spinach, cheese, or a splash of cream. Bake in a hot oven until the whites are set and the yolks are cooked to your liking.
