How to Cook the Perfect Sunny-Side Up Egg, Every Time
Taylor Stolt, RDN, LD, CLT, IFNCP • August 9, 2018
How to Cook the Perfect Sunny-Side Up Egg, Every Time
If you’ve been following my Instagram account you’ll know that I’m allllll about the sunny-side up eggs. I put them on avocado toast, a bowl full of sautéed veggies, a sweet potato hash, a big bed of greens…
I mean, what don’t over-easy eggs go well with?
Nothing, that’s what.
Alright let’s get to the necessities!
- Non-stick skillet – I use Greenpan because it uses a sand-derivative for its non-stick surface instead of toxic chemicals like PFOA or PFAS
- Eggs – All eggs are packed with vitamins, choline, high-quality protein and healthy fats. If you don’t mind spending a little extra money, buy pasture-raised eggs for even more benefits. They contain 4 times the vitamin E, 2 times the vitamin A, 8 times the beta carotene, 3 times the vitamin D, and 3 times the omega-3’s.
- Oil – I love cooking my eggs in coconut oil, but olive oil, avocado oil, butter, and ghee are all a-ok. Avoid fats/oils that are high in omega-6’s and/or trans fat, like margarine, vegetable oil, canola oil, and PAM spray.
Here we go guys, the perfect sunny side up egg…
Every.
Dang.
Time.
Instructions
- Heat about 1 tsp oil/fat on medium heat in your non-stick pan.
- Wait about 2-3 minutes until oil is warm. Don’t let it get super hot. We want the egg to cook slowly to avoid ugly bubbles!
- Crack your egg on a flat surface like the counter. If you crack the egg on the side of the pan shell will get pushed up into the egg and you’re more likely to get little bits of shell in the pan!
- Add the egg into the pan slowly. Sprinkle in some salt (and pepper if that’s your thing). Cover with a lid and cook for 2 minutes.
- Add a spoonful of water to the pan and cover again (this creates some steam!).
- Cook for 30-45 seconds until the whites are cooked throughout. If you like your egg over medium, cook for 30 seconds longer!
- Remove from the pan with a spatula or gently loosen the edges of the egg with your spatula and slide it off of the pan right onto your plate! Just don’t use metal utensils – they’ll scratch the non-stick surface and make it “sticky”.
I’m all about low-maintenance dishes, but this is something that’s well worth babysitting.
Tag your sunny-side up eggs ( @plateandcanvas ) for a chance to be featured – I’d love to see your beautiful breakfast creations!
-Taylor
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Over 110 million women worldwide are struggling with infertility. It’s estimated that as many as 25% of pregnancies end in miscarriage. 42% of Americans have turned to fertility treatments or know someone who has. I know those are depressing stats. But whether you're considering starting a family and you're fearful of infertility, or you've already had to face the pain of infertility - please know there is hope. In our virtual private practice we’ve helped many women get pregnant, even after years of infertility. While fertility is influenced by many lifestyle factors, I would argue diet has some of the biggest impact. What you eat impacts hormone balance, egg quality, ovulation , and many other aspects of your ability to get pregnant and carry your baby to term until they’re ready to enter the world. In this blog, we’ll share: - The top 9 foods to boost fertility for women - Foods to limit - Key nutrients to focus on - Practical tips for a fertility-friendly diet - FAQs about fertility and food Whether you’re in the midst of your fertility journey or just curious about nutrition’s role — welcome. Let’s dig in!
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