Eggs: The Food I Didn’t Know How to Cook

Before my health journey, I never cooked eggs as an adult.

In fact, I didn’t really know where to start.

I’d heard so many conflicting messages over the years.

Eggs are healthy.

No, they’re bad because of the cholesterol.

Only eat the egg whites.

The yolks are the unhealthy bit.

Brown eggs are better than white eggs.

Honestly, I hadn’t got a clue what to believe.

The first time I tried making scrambled eggs, it went so spectacularly wrong that I ended up throwing the frying pan away!

Thankfully, things have improved a little since then.

Today, eggs are one of the foods I eat most regularly. They’re inexpensive, packed with nutrition, incredibly versatile and one of the easiest ways I’ve found to add high-quality protein to my diet.

Why Eggs Changed My Mind

One of the things I’ve learnt throughout my health journey is that some of the healthiest foods are also some of the simplest.

Eggs are a perfect example.

They don’t come with fancy packaging or bold marketing claims.

Yet inside that shell is an impressive combination of protein, healthy fats, vitamins and minerals.

Today, I probably eat eggs almost every day.

Sometimes fried in a little extra virgin olive oil.

Sometimes hard boiled.

Sometimes scrambled.

They’ve become one of the foundations of my diet because they’re quick, filling and work with so many other healthy foods.

Why Are Eggs So Nutritious?

Eggs are often described as one of nature’s most complete foods.

A large egg contains around 6–7 grams of high-quality protein, providing all nine essential amino acids your body needs.

They’re also a great source of several important nutrients, including:

  • Choline – important for brain function and the nervous system.
  • Vitamin B12 – helps keep your nerves and blood cells healthy.
  • Vitamin D – supports bone health and the immune system.
  • Selenium – an antioxidant that helps protect your cells.
  • Riboflavin (Vitamin B2) – helps your body produce energy.
  • Lutein and zeaxanthin – antioxidants that support eye health.

For something so simple, eggs really do pack a nutritional punch.

What About Cholesterol?

This was probably the biggest question I had.

For years, eggs developed a bad reputation because they contain cholesterol.

Modern research has changed our understanding considerably.

While eggs do contain dietary cholesterol, for most healthy people this has much less effect on blood cholesterol than was once believed.

Instead, the overall quality of your diet, particularly your intake of saturated fats and ultra-processed foods, appears to play a much bigger role.

That doesn’t mean everyone should eat unlimited eggs.

If you have certain medical conditions or have been advised otherwise by your doctor or dietitian, it’s important to follow their guidance.

But for most people, eggs can absolutely form part of a healthy, balanced diet.

Should You Eat the Yolk?

Another myth I believed.

I assumed the healthy part was the white.

In reality, both parts have something to offer.

The egg white is mostly protein.

The yolk contains many of the vitamins, minerals, healthy fats and antioxidants that make eggs so nutritious.

Unless you’ve been specifically advised to avoid yolks, there’s usually no reason to throw away the most nutrient-rich part of the egg.

Brown Eggs vs White Eggs

Another question I genuinely had.

Are brown eggs healthier?

No.

The colour of the shell depends on the breed of the hen, not the nutritional quality of the egg.

Brown eggs and white eggs are nutritionally very similar.

Choose whichever you prefer.

My Favourite Ways to Cook Eggs

One of the reasons I love eggs is how versatile they are.

Hard Boiled

Perfect for meal prep.

Easy to take to work.

Great with salads or alongside foods like mackerel and beetroot.

Fried

This is probably how I eat them most often.

I fry mine in a little extra virgin olive oil and enjoy them with other healthy foods.

Scrambled

Thankfully, I’ve improved since destroying my first frying pan!

Cook them gently over a lower heat and remove them before they become dry.

Poached

A brilliant option that requires no added fat.

Once you get the technique right, they’re surprisingly simple.

Omelettes

One of the easiest ways to increase your vegetable intake.

Spinach, mushrooms, peppers and tomatoes all work beautifully.

How Long Should You Boil Eggs?

A rough guide is:

  • Soft boiled: 6–7 minutes.
  • Medium: 8–9 minutes.
  • Hard boiled: 10–12 minutes.

Once cooked, placing them into cold water helps stop the cooking process and makes peeling easier.

How to Tell if an Egg Is Still Fresh

One of my favourite little discoveries during my health journey was the float test.

Fill a bowl with cold water and lower the egg in to the bottom gently then leg go.

  • Sinks and lies flat = very fresh.
  • Sinks but stands upright = older but usually still perfectly usable.
  • Floats = best thrown away.

Why does this happen?

As eggs age, moisture slowly escapes through the shell and air enters.

The air pocket inside gets larger, making the egg more buoyant.

Simple—but really useful to know.

Storage Tips

  • Store eggs in the fridge.
  • Keep them in their carton to help protect them from absorbing odours.
  • Use the oldest eggs first.
  • Don’t wash eggs before storing them, as this can damage their natural protective coating.

Can You Freeze Eggs?

Yes—but not in their shells.

If you want to freeze eggs, crack them into a container first and lightly beat them together before freezing.

Hard-boiled eggs don’t freeze particularly well because the whites become rubbery.

My Biggest Takeaway

Looking back, eggs perfectly sum up my health journey.

I started knowing absolutely nothing.

I didn’t know how to cook them.

I didn’t know whether they were healthy.

I didn’t know which bits I was supposed to eat.

I even managed to ruin my very first attempt so badly that the frying pan had to go.

Today they’re one of the foods I rely on most.

Not because they’re fashionable.

Not because they’re a miracle food.

But because they’re nutritious, affordable, easy to cook and fit effortlessly into a healthy lifestyle.

Sometimes the foods that make the biggest difference are also the simplest.

Takeaway

  • Eggs are one of the most nutritious and affordable foods you can buy.
  • They provide high-quality protein along with vitamins, minerals and healthy fats.
  • For most healthy people, eggs can form part of a balanced diet despite containing cholesterol.
  • Both the white and the yolk have nutritional value.
  • Brown eggs aren’t healthier than white eggs.
  • The float test is a simple way to check freshness.
  • Don’t be afraid if your first attempt at cooking eggs doesn’t go perfectly.

If I could go back and speak to the version of me who stood in the supermarket wondering whether eggs were healthy or unhealthy, I’d simply say this:

Buy a box.

Cook them.

Experiment.

You might just discover one of the most versatile and nutritious foods you’ll ever eat.