Healthy: Omelette

Omelettes are the ultimate “what do I have in the fridge” meal. As long as you’re not drowning them in cheese and butter, they can be a seriously nutritious option. Cook with a bit of olive oil, toss in mushrooms, tomatoes, maybe a little spinach or any other greens, and you’ve got a balanced, protein-packed meal. Bonus points if you skip the cheese altogether, but honestly a sprinkle won’t hurt.

Unhealthy: Deep-Fried Eggs

Yes, it’s a thing. No, we don’t recommend it. Deep-frying anything turns a healthy food into a greasy indulgence. The oil soaks in, the calories skyrocket, and any real nutritional value is buried under a crispy shell. Stick to pan-frying if you want some texture. Or use an air fryer if you must rebel. Just don’t go full deep-fry.

Healthy: Greek Yogurt Egg Salad

Egg salad doesn’t have to be a mayo-laden regret sandwich. If you make it at home and swap in Greek yogurt, you get all the creaminess with way more protein, calcium, and gut-friendly bacteria. Add some chopped celery or green onion, season to taste, and throw it on whole-grain bread, in lettuce wraps, or just eat it straight from the bowl.

Unhealthy: Pickled Eggs

They sound like a good idea, it’s just a boiled egg in vinegar, right? However, most commercial pickled eggs are sitting in a salty brine that can seriously jack up your sodium intake. One egg can knock out nearly 20% of your daily sodium limit.
If you love that sharp, pickled taste, try making your own at home with less salt. Simply sprinkle a little vinegar and salt on a regular boiled egg for the same effect.

Eggs are one of the best foods out there, but like anything else, the way you cook them matters. You don’t need to be an expert in nutrition, but if you regularly consume eggs, selecting the appropriate preparation methods can significantly improve their quality. Bake them, steam them, or poach them—and please leave the deep fryer out of it.