Historically, eggs have been considered unhealthy because they contain cholesterol. A large egg contains 212 mg of cholesterol, which is a lot compared to most other foods.

However, it has been proven that eggs and dietary cholesterol do NOT adversely affect cholesterol levels in the blood.

Research published early in 2013 looked at 17 prospective studies on egg consumption and health. They discovered that eggs had no association with either heart disease or stroke in otherwise healthy people.

Eggs are particularly rich in two antioxidants Lutein and Zeaxanthine. These antioxidants gather in the retina of the eye and protect against eye diseases, such as, Macular Degeneration and Cataracts.

Eggs contain high-quality proteins, vitamins, minerals, good fats and various trace nutrients.

A large egg contains:

Only 77 calories, with 5 grams of fat and 6 grams of protein with all 9 essential amino acids.

Rich in iron, phosphorous, selenium and vitamins A, B12, B2 and B5.

One egg contains 113 mg of Choline – a very important nutrient for the brain, among other things. A study revealed that 90% of Americans may not get enough choline in their diet.

If you decide to include eggs in your diet then make sure to eat Omega-3 enriched or pastured eggs. They are much more nutritious than eggs from factory-raised chickens.

Eggs score high on a scale called the Satiety Index, which means that eggs are particularly capable of making you feel full, so you eat less calories.

Eggs only contain trace amounts of carbohydrates, which means that they will not raise blood glucose levels.

perfect fried egg

In a study of 30 overweight or obese women that ate either a bagel or eggs for breakfast, the egg group ended up eating less during lunch, the rest of the day and for the next 36 hours.

In another study, overweight men and women were calorie-restricted (340 calorie breakfast) and given either a breakfast of 2 eggs or a bagel.  After 8 weeks, the egg eating group had:

61% greater reduction in BMI.

65% more weight loss.

34% greater reduction in waist circumference.

16% greater reduction in body fat.

…even though both breakfasts contained the same number of calories.

It is also essential to keep in mind that while eggs themselves can be considered healthy, they are often prepared in unhealthy forms and mixed with ingredients high in saturated fat and calories, for example scrambled eggs made with cream and butter.

For best results, use low fat cooking methods such as poaching, sauteeing or boiling to get maximum nutrition without adding extra unhealthy fat or calories.

Here are low-fat healthy ways to cook eggs.

Boiled Eggs

Fill a saucepan with water, add some salt and boil your eggs depending on how you like them. For soft-boiled cook for approximately five to six minutes. For hard-boiled eggs cook eggs for about ten minutes.

Scrambled eggs

Scrambled eggs can be cooked in several different ways.

You can cook them in a greased skillet.  Break two eggs in a bowl and add 2-3 tablespoons milk; whisk the eggs until the mixture turns yellow.

Place skillet on  medium heat, add egg mixture and stir until the mixture starts to bubble slightly, after a while the mixture will start to thicken and look like scrambled eggs.

To do this in the microwave is a similar process but use a microwaveable container. Microwave on full power for about four to five minutes, stirring half way through.


Break two eggs into a large measuring cup and use a fork to whisk them together, until you have a yellow mixture.

Put a skillet on medium heat, add 2 teaspoons olive oil, add the mixture and cook it until it looks like a pancake. Turn once during cooking.

Poached Eggs

Boil some water in a saucepan or deep skillet and add salt and 1 tablespoon vinegar. Slowly lower the heat in order to simmer the water and carefully break an egg into the pan and simmer until the egg has turned white. With a slotted spoon take out the egg and serve on toast.

Pesto, Mozzarella & Egg Breakfast Sandwich


  • 1 whole-wheat English muffin
  • 1 large egg, lightly beaten
  • 3 tablespoons chopped roasted red pepper
  • 1 teaspoon prepared pesto
  • 1 thin slice fresh mozzarella cheese


Toast English muffin.

Combine egg and roasted red pepper in a small (about 8-ounce) microwave-safe ramekin or bowl.

Cover and microwave until the egg is set, about 1 minute.

Spread pesto on 1 English muffin half, then top with cheese.

Place the egg on the cheese. Top with the remaining English muffin half.

Breakfast Pita Pocket

Serves 2

Try substituting broccoli or asparagus for the spinach and add mushrooms, sausage or veggie sausage, if you like.

Use warm whole wheat tortillas or naan in place of the pitas.


  • 2 teaspoons olive oil
  • 2 cups packed baby spinach (or 1 cup frozen, then thawed and squeezed)
  • 3 organic eggs, beaten
  • Salt and ground black pepper, to taste
  • 1/3 cup grated mozzarella cheese or Sargento Italian
  • 2 whole wheat pitas, warm


Heat a large skillet over medium-high heat. Heat oil, add spinach and cook, tossing often, until just wilted, about 1 minute.

Add eggs, salt and pepper and cook, tossing gently, until fluffy and cooked through, 3 to 4 minutes.

Remove from heat, add mozzarella and toss again.

Spoon egg mixture onto pitas, fold in half and serve right away or wrap in foil to eat on the go.


Serves 4


  • 6 Eggs
  • 2 cups chopped cooked vegetables and/or meat
  • 1/2 cup shredded cheese
  • 2 tablespoons chopped fresh herbs, such as parsley, basil or chives
  • Fine sea salt and freshly ground black pepper
  • 1 tablespoon Extra Virgin Olive Oil


Preheat the oven to 325°F. In a large bowl, beat eggs and stir in vegetables and/or meat, cheese, herbs and salt and pepper to taste.

Heat a 10-inch ovenproof skillet over medium heat for 2 minutes. Add oil and carefully swirl around to completely coat the bottom and sides of the skillet.

Add egg mixture, spread out evenly and cook, without stirring, until the edges and bottom are set and golden brown, 8 to 10 minutes. (Carefully loosen an edge to test.)

Transfer the skillet to the oven and bake until eggs are completely set and frittata is deep golden brown on the bottom, about 15 minutes more.

Remove the skillet from the oven. (The handle will be hot!) Loosen edges and bottom of frittata with a table knife and spatula; carefully invert onto a large plate.

Serve warm, at room temperature or cold, cut into wedges.

Individual Egg & Cheese Casseroles


  • 4 ounces raw turkey breakfast sausage
  • 1/4 cup chopped onion
  • 4 eggs
  • 1 cup Fat Free Milk
  • 1/2 cup flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1/8 teaspoon black pepper
  • 10 tablespoons shredded reduced-fat cheddar cheese
  • Non-Stick Cooking Spray


Cook and stir sausage in a skillet until browned and crumbled. Add onion and cook until onion is softened. Set aside.

Beat eggs in a large mixing bowl. Stir in milk.

In a separate bowl, combine flour, baking powder, salt and pepper. Mix dry ingredients gradually into egg mixture by sprinkling a spoonful at a time into the egg mixture and whisking until smooth before adding another spoonful.

Divide egg mixture among five (5-ounce) ramekins that have been sprayed with cooking spray. Divide sausage among casseroles. Top each casserole with 2 tablespoons shredded cheese. Use a fork to lightly submerge cheese into egg mixture.

Bake at 350 degrees F. for 30 minutes or until a knife inserted in the center of the individual casseroles comes out clean.

Healthy Eggs Benedict

Makes 2 servings


  • 1 whole-grain English muffin, split
  • 2 large, whole eggs
  • 1/4 cup nonfat Greek yogurt
  • 2 tsp fresh lemon juice
  • 1/2 tsp powdered mustard
  • Sea salt, to taste
  • Dash cayenne pepper
  • 6 asparagus stalks, cooked
  • Parsley for garnish (optional)


Fill a medium skillet with 1-inch of water, bring to a boil over medium heat.

Meanwhile, toast muffin halves and set aside.

When the water reaches a boil, turn the heat down to a simmer, crack one egg at a time into a small dish and gently pour into the simmering water and cook until desired doneness, three to five minutes.

While the eggs cook, whisk together yogurt, lemon juice, mustard, salt and cayenne pepper in a small saucepan over low heat; heat until warm – do not boil.

To serve, place a toasted muffin half on each serving plate and top with three pieces of asparagus. Using a slotted spoon, carefully remove eggs from the water and place one on each muffin; drizzle half the yogurt sauce on top and garnish with parsley. Serve immediately.