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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.
5 from 2 votes
Active Time: 5 minutes
Total Time: 5 minutes
Servings: 1 egg


  • 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

Any nutritional information provided is the estimated nutritional information per serving. Please refer to my guide to Charlotte’s Lively Kitchen nutritional information if you would like to learn more about how this is calculated.