Pre-scrambled eggs can be a convenient and healthy breakfast option when prepared properly. However, there are some things to keep in mind when buying pre-scrambled eggs or making them yourself to maximize the nutritional benefits.
Nutritional benefits of eggs
Eggs are packed with important nutrients like:
- High-quality protein – One large egg contains about 6 grams of protein, including all 9 essential amino acids.
- Choline – Eggs are one of the richest sources of choline, which supports brain and liver health.
- Lutein and zeaxanthin – These antioxidants help protect eye health and lower risk of age-related macular degeneration and cataracts.
- Vitamin A, B vitamins, selenium, zinc, iron, and more.
The protein and micronutrients in eggs provide sustained energy, help build muscle mass, and support many body functions.
Potential downsides of pre-scrambled eggs
While fresh eggs scrambled at home are highly nutritious, some pre-made scrambled egg products have disadvantages like:
- Higher in sodium – Pre-made scrambled eggs often contain added salt or sodium-containing preservatives to extend shelf life.
- Lower in protein – Protein can be lost during industrial processing and extended storage.
- Higher in oxidized cholesterol – The heat and oxygen exposure during processing can oxidize cholesterol into a form that’s more atherogenic (likely to cause atherosclerosis).
- Fewer nutrients – Processing and storage depletes vitamin content over time.
- Higher in calories/fat – Pre-made egg products sometimes contain added fats, oils or cheese to improve texture and flavor.
For maximum nutrition, it’s best to minimize added fat, salt, and processing by preparing scrambled eggs yourself.
Tips for making healthy scrambled eggs
Follow these tips for keeping homemade scrambled eggs healthy:
- Use low-heat and scramble gently to avoid oxidation of cholesterol.
- Don’t overcook – eggs should still be moist when done.
- Cook in olive oil or avocado oil instead of butter to reduce saturated fat.
- Avoid adding cheese, cream, or other high-fat ingredients.
- Flavor scrambled eggs with herbs, spices, tomatoes, onions, mushrooms, spinach, or other veggies instead of salt.
- Use omega-3 enriched eggs for an extra anti-inflammatory boost.
- Make only what you will eat right away and refrigerate leftovers promptly.
Storage tips for pre-made scrambled eggs
When buying pre-made scrambled eggs, consider these storage and food safety tips:
- Check the sell-by or use-by date and pick the freshest option.
- Avoid torn or leaking packages.
- Refrigerate immediately and use within 3-5 days for maximum freshness.
- Discard if you see any mold or an off smell or flavor.
- Reheat thoroughly to 165°F until hot and steaming.
- Don’t re-freeze previously frozen scrambled eggs.
- Store opened packages in airtight containers and use within 3 days.
Healthiest ways to eat scrambled eggs
To make scrambled eggs part of a balanced diet, consider these healthy serving ideas:
- Scrambled egg wrap with veggies in a whole wheat tortilla
- Egg scramble with smoked salmon and dill on whole grain toast
- Scrambled eggs over mixed greens for a protein-packed salad
- Add scrambled eggs to a rice or grain bowl
- Use egg whites for an extra protein boost with less cholesterol
- Pair with fresh fruit like berries or melon
- Top with avocado or tahini for added healthy fats
Who should avoid eating scrambled eggs?
Most people can enjoy scrambled eggs in moderation as part of a healthy diet. However, some individuals may want to limit egg intake, such as:
- People with egg allergies or sensitivities
- Those with high cholesterol or heart disease risk – can still eat eggs but in smaller portions (1-2/week)
- People taking cholesterol-lowering medications like statins – check with your doctor
Conclusion
Pre-scrambled eggs can offer a quick protein boost but may be higher in sodium, lower in nutrients, and provide less protein compared to eggs freshly scrambled at home. For maximum nutrition and health benefits, make your own scrambled eggs using low heat, minimal added fat, and flavorful veggie mix-ins. Store pre-made eggs properly and enjoy them in moderation as part of an overall balanced diet. Most healthy individuals can include eggs regularly as part of a varied diet.