The Best Way To Cook Scrambled Eggs For Maximum Nutritional Value

Scrambled eggs may just be the undisputed champs of the breakfast plate, with almost half of consumers rating this preparation as their favorite way to consume eggs overall. A properly scrambled egg is a beautiful thing, with its irregular curds of downy yellow egg snuggling up beside your bacon and rye toast, but it's also a nutritional powerhouse. Scrambled, one large egg contains six grams of protein in 91 calories, along with a princely amount of vitamins and minerals. Of course, those stats are just for the egg, with nothing else added to it, like cooking fat. If you're concerned about maintaining the maximum nutritional value of your scrambled eggs without compromising on flavor, know that cooking eggs on low heat in an oil with a high smoke point is the most wholesome way to enjoy these orbs o' goodness.

When it comes to ways to improve scrambled eggs that concern nutrition, first and foremost you should resist the urge to crank up the heat. Many foods start to see nutritional degradation when cooked over higher temps, and eggs are no exception. In other words, cooking eggs low and slow is a better idea than scrambling them in a screaming-hot pan. The oil matters, too. Avocado oil and sunflower oil are examples of better oils in which to cook eggs, because they have a high heat capacity and are less likely to release free radicals as they rise in temperature. So, while we love scrambled eggs in brown butter, you'll undoubtedly agree that it's not the most nutritious dish. On the contrary, there are healthful add-ins you can scramble with your eggs that promote good nutrition without sacrificing flavor.

Adding massive taste to your scrambled eggs while beefing up the macros? It's more likely than you think! Some folks say that crème fraîche is the secret ingredient to perfect scrambled eggs vis à vis added dairy for extra protein, but we believe in going bigger (literally) by stirring in cottage cheese. Your curds will be loftier and your flavor milder, which opens the door to even more healthful players in your skillet. Another protein-packed addition for those seeking creamy texture is unflavored Greek yogurt. If you seek eggs that eat like a meal with mega protein, consider a scramble that incorporates black beans or chickpeas, both of which are considerable sources of veggie-friendly dietary heft.

Speaking of veggies, we can state that there is no addition more worthy of a nutritious scramble than some greens sautéed in a small amount of healthy fat. Eggs and spinach are a match made in heaven, for instance, but don't discount pepper and onion. Got a great chunky salsa (like a drained pico de gallo) that you love? Mix it into your eggs while they're cooking for veggie savor in every bite, along with all the vitamins that can be contained in produce. On a similar note, herbs will give your scrambled eggs zest while adding minimal calories, if that's your concern. Tarragon, oregano, chives, or thyme add major flavor while taking practically nothing away from your well-rounded meal.