Love Omelettes? Dr Pal Manickam explains the healthier way to eat eggs.

From masala omelettes to boiled eggs, here’s how cooking methods and oil choices impact nutrition.

Eggs are among the most versatile foods in the kitchen. Whether you whip up a masala omelette, scramble them in minutes, or boil a couple for a quick snack, they remain a reliable source of protein and satiety. Yet, according to gastroenterologist Dr Pal Manickam, how you prepare eggs and the fat you use can significantly affect their health value.

In a recent Instagram video, Dr Manickam ranked six popular egg preparations, highlighting how oil, butter, and cheese can alter their nutritional profile. His advice is simple: the egg itself is nutritious, but what goes into the pan matters.

6 Egg Preparations Ranked

6. Restaurant-Style Masala Omelette. At the bottom of his list, Dr Manickam cautions against masala omelettes, often cooked with 2 to 3 tablespoons of oil. Similarly, egg bhurji made with ghee or butter adds unnecessary fat.

5. Plain Omelette: A plain omelette fares better when cooked with minimal oil. He advises skipping cheese and butter to keep it light.

4. Scrambled Eggs: Scrambled eggs rank fourth, provided they are cooked gently on low heat with little oil. Simple seasoning is enough to make them tasty.

3. Sunny-Side-Up Eggs: This style is acceptable as long as excess oil is avoided. The cooking method preserves the yolk’s texture without adding much fat.

2. Poached Eggs: Poached eggs are a healthier choice since they are cooked in water, eliminating the need for oil. They are ideal for a clean, simple breakfast.

1. Boiled Eggs: The clear winner is the boiled egg. With no oil or butter required, it is the easiest, most portable option- perfect for work snacks or quick meals.

The Takeaway

Dr Manickam’s ranking underscores a key principle: eggs themselves are healthy, but the cooking medium can tip the balance. Heavy use of oil, butter, or cheese transforms a protein-rich food into a calorie-dense dish. Keep preparation simple- boiling, poaching, or lightly scrambling and you can enjoy eggs regularly without compromising your health.

So, if eggs are a staple in your diet, you don’t need to give them up. Just be mindful of how you cook them, and remember that sometimes, less really is more.