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+ servings

The Healthy Fried Egg

My guide to cooking the perfect, healthy, fried egg – a properly cooked white and lovely runny yolk, without drowning it in oil.
Prep Time 5 minutes
Total Time 5 minutes
Servings 1 egg
Calories 62kcal


  • 1 Egg
  • 1 squirt of olive oil spray
  • Salt


  • Frying pan with glass lid any saucepan lid roughly the same size as the pan will do, but glass is best so you can see when the egg is cooked
  • Spatula
  • Kitchen paper


  • Heat the oil in the frying pan, once hot, use the kitchen paper to spread a thin layer of oil over the base of the pan
  • Carefully crack the egg into the pan and cover with the lid - Usually when you fry an egg the oil can be splahed up to help cook the top of the egg white. When using a minimal amount of oil this isn't possible. This means that the white takes a long time to cook all the way through. By the time the white is cooked, the yolk is no longer lovely and runny and the white can be a little overcooked and rubbery on the bottom. Coving the pan with a lid circulates heat all around the egg helping the top of the white to cook more quickly.
  • Leave the egg to cook for a couple of minutes, until the white is just cooked - The glass lid will allow you to keep a close eye on the egg while it cooks so you know exactly when to take it off the heat
  • Remove from the pan immediately and serve, seasoned with a little salt - if you leave the egg sitting in the hot pan it'll over cook, even if the heat is turned off.


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Calories: 62kcal | Protein: 5g | Fat: 4g | Saturated Fat: 1g | Cholesterol: 163mg | Sodium: 62mg | Potassium: 60mg | Vitamin A: 240IU | Calcium: 25mg | Iron: 0.8mg