Whole eggs are one of the most nutritious and versatile foods you can eat! Remember when we used to be afraid of egg yolks? I am so glad that we’re past that stage overall. While egg whites and egg yolks have different nutrient profiles, they can both be a great part of an overall healthy diet and can be incorporated in many different ways. That’s why I’m breaking down the egg white vs. whole egg debate and sharing 6 of my favorite ways to eat eggs.

Egg Whites vs Whole Egg

Egg whites overall are a lean source of protein and can be good to incorporate if weight loss if one of your goals. However many of the nutrients actually reside in the egg yolk. Whole eggs contain all of the vitamin A, D, E & K. Whole eggs are also full of protein, choline, antioxidants, omega 3’s, and they contain all the essential amino acids that our bodies need! Additionally, they have a higher amount of B6, B12 and folic acid compared to their egg white counterparts. That’s why it’s a good idea to not skimp on the yolk too much.⠀⠀

If you want to add more volume to a meal, a nice trick is to do an omelet with 1-2 whole eggs + 2-3 egg whites (you can use the egg white cartons if you want to reduce waste). This way you get the best of both worlds!

Not only are eggs great because they’re packed with nutrients, but they’re also extremely versatile and taste delicious at any time of the day. That’s why I’m sharing my 6 favorite ways to eat eggs, breakfast lunch or dinner.


6 Ways to Eat Eggs

1- Bake egg cups in a muffin tin with your favorite veggies, high quality meats, or cheeses. ⁠⠀
2- Boil and add them to your go-to salad. Not only do eggs provide a good amount of protein, but they taste great with all kinds of fresh veggies.⁠⠀
3- Scramble them in a pan and eat with your favorite breakfast sides (or any sides really). ⁠⠀
4- Make an omelette! You can also have fun with it and add vegetables and high quality cheeses. ⁠⠀
5- Cook an egg sunny side up and pair it with any type of vegetables, rice, etc. The runny yolk creates a delicious sauce that adds tons of flavor!⁠⠀
6- Make eggs in purgatory by cooking the eggs in marinara sauce and topping with fresh basil leaves

Note: Many cultures have different variations of this dish, but the southern Italian variant is called Spicy Eggs in Purgatory. Similar dishes are Shakshouka (Middle East/N. Africa), Huevos Rancheros (Mexico/Southwest US), & Huevos a la Flamenco (Andalusia). Each of these is spiced/flavored slightly different.⁠⠀


Now if you’re wonder how to boil the perfect eggs, follow the instructions closely below:

1 – Place eggs in a large saucepan and cover them with cool water by 1 inch.
2 – Cover the pan with a lid and bring water to a rolling boil over high heat.
3 – When the water has reached a full boil, set a timer for the desired time and keep it full boiling the whole time.
4 – Immediately place the eggs in an ice water bath once they are done (this helps ensure they come out easier to peel too!)

Soft boiled – 2 minutes
Medium boiled – 3-5 minutes
Hard boiled – 6-7

I hope you found this helpful! What’s your favorite way to egg?⁠