Eggs: 5 Ways to Cook Them
Eggs are one of the most complete and versatile foods in our diet. Rich in high-quality protein , they also contain B vitamins, vitamin D, iron, selenium, and healthy fats. They're inexpensive, easy to prepare, and ideal for those looking to gain muscle mass, stay full, or simply enjoy quick, nutritious meals.
In this article, we'll give you 5 simple and healthy ways to cook eggs to include in your daily meals.
🍳 1. Scrambled eggs (without butter)
A quick and satisfying option, ideal for breakfast or a protein snack.
How to do it:
- Beat 2 or 3 eggs with a pinch of salt and pepper.
- In a non-stick frying pan, add a drizzle of olive oil or coconut oil.
- Cook over low heat, stirring slowly until creamy.
💡 Extra tip: You can add spinach, mushrooms, or cherry tomatoes for more flavor and fiber.
🥚 2. Boiled eggs
Perfect for preparing in advance and always having on hand—whether as a snack, in salads, or in a quick sandwich.
How to do it:
- Place the eggs in a pan with cold water.
- When it boils, let it cook for 8 to 10 minutes.
- Cool with cold water and peel.
💡 Tip: For eggs with a more runny yolk, cook for only 6 minutes.
🍳 3. Poached eggs
A light and elegant way to prepare eggs, without added fat. It goes great with whole-grain bread and avocado.
How to do it:
- Boil water in a pan and add a little vinegar.
- Stir the water to create a whirlpool and drop the egg into the center.
- Cook for 3 to 4 minutes until the white is firm and the yolk is still runny.
💡 Tip: Crack the egg into a bowl before placing it in the water — it helps keep its shape.
🍳 4. Plain or stuffed omelet
Great for using up leftover vegetables or chicken and making a complete meal in minutes.
How to do it:
- Beat 2 to 3 eggs with a pinch of salt.
- In a frying pan with a drizzle of olive oil, pour the eggs and spread them out well.
- Add filling to taste: fresh cheese, spinach, poultry ham, sautéed vegetables.
- Fold the omelet in half and let it cook a little longer.
💡 Tip: Use herbs like oregano or parsley to add more flavor.
🍳 5. Baked eggs (egg muffins)
A great way to prepare multiple meals at once. Take it to work, school, or post-workout.
How to do it:
- Preheat the oven to 180ºC.
- In a muffin tin, place chopped vegetables, ham or tuna.
- Pour the beaten eggs over the top until each mold is full.
- Bake for 15-20 minutes.
💡 Tip: You can freeze and heat later — convenient and delicious!
🥗 Conclusion
Eggs are a true superfood. Cooking them simply and healthily allows you to maximize their nutritional value without sacrificing flavor. Whether for breakfast, lunch, a snack, or dinner, here are 5 versatile ways to incorporate them into your daily diet .
And the best part? They always go well with vegetables and are affordable for any budget!
