How to Make Healthy Fried Eggs
Serves: 1 · Prep: 1 min · Cook: 3–4 min
Storage: Best fresh. Fried eggs do not store well.
How to Make It
Heat a nonstick pan over medium heat and lightly coat with avocado oil spray.
Crack 2–4 eggs into the pan, keeping the yolks intact.
Season with a pinch of sea salt and black pepper.
Cook until the whites are fully set and opaque, about 3 minutes.
Remove from heat once the whites are cooked and the yolks are still runny. Serve immediately.
Eat Shed Glow® Meal Builder
Counts as: Quality Protein
Portions: Women 2–3 whole eggs · Men 3–4 whole eggs
Portions may adjust based on hunger, activity level, and individual goals.
Notes
Healthy fried eggs are all about gentle heat, proper seasoning, and the right cooking fat. Avocado oil spray is ideal for frying because it has a high smoke point, making it well suited for higher-temperature cooking without burning or oxidizing.
If the pan feels too hot or the eggs begin to brown, lower the heat slightly. Slow, controlled heat gives the best texture and flavor.
For over-easy eggs, gently flip the eggs once the whites are set and cook for an additional 20–30 seconds, just enough to lightly set the whites while keeping the yolk runny.
