Over hard eggs are quick, easy and the perfect addition to your balanced breakfasts. If you’re not a fan of it’s runnier counterpart, this egg option is for you!
Let’s cover how to make perfect over hard eggs and how to serve them as part of a healthy, satisfying and nutritious breakfast.
Why You’ll Love These Simple Over Hard Eggs
- Ready in under 5 minutes from start to finish (no complicated breakfasts here!)
- Super rich in nutrients including protein, choline, and antioxidants lutein and zeaxanthin (1)
- Versatile and perfect for easy breakfast sandwiches or with a side with toast
- Over hard eggs are flavorful, satisfying, and pack a huge nutrition punch
- Eggs are one of the most affordable protein sources available
As a Registered Dietitian, I always have nutrition in mind. Eggs are one of the most affordable nutrient dense foods available, and although it was once thought that they increased heart disease risk, we’re learning now that it’s not necessarily the case.
Of course, always check with your doc before adapting new eating habits, but studies have shown that egg consumption is not associated with significantly increased risk of cardiovascular disease events (2). Your overall dietary pattern is what matters most, so pair these eggs with some yummy whole grain toast and berries for a perfectly well-balanced breakfast and head out for a post-breakfast walk!
Over Hard vs Over Medium vs Over Easy Eggs
What’s the difference? While they’re all delicious and equally nutritious, it all comes down to how you like your yolk!
Over hard eggs
Over hard eggs have yolks that are totally cooked through. The texture and flavor is a lot like what you’re used to in a hard boiled egg.
Over medium eggs
Over medium eggs have yolks that aren’t quite cooked through, but aren’t runny either. They’re sometimes described as “jammy”, and the yolks tend to be a darker golden color.
Over easy eggs
Over easy eggs are cooked briefly on each side just so that the egg white is cooked. The yolks are left runny and golden orange/yellow.
How to Make Perfectly Cooked Over Hard Eggs
- In a non-stick pan, heat 1-2 tsp of butter or oil on low to medium low heat until it starts to get hot and bubble, then add your eggs to the pan. Season with salt & pepper.
- Cook 2-3 minutes until the egg whites are cooked through and mostly set.
- Flip your eggs and apply pressure so that the yolk breaks (you can also keep it intact if you prefer). Cook for another ~2 minutes until the egg is fully cooked through. Season with additional salt & pepper if desired.
Should You Use Butter or Oil?
Olive oil vs Butter
1 tbsp of olive oil has about 120 calories and 14g of heart-healthy unsaturated fats. 1 tbsp of butter has about 100 calories and 12g of fat, most being unsaturated (3).
Calorie-wise, there’s not much difference, but if you’re looking for a heart-healthier fat choice you can opt for oil. Avocado oil is another one of my favorites. Butter provides a bit more flavor than oil, but both are flavorful options.
Variations & Tips
- Keep an eye on the heat: Low to medium heat is best for over hard eggs. If the pan is too hot, you’ll end up with overcooked, rubbery egg whites.
- Use a non-stick pan to prevent the eggs from sticking, and don’t skip the butter or oil.
- You can sprinkle your eggs with different seasoning blends to change up the flavor of the eggs. Some favorites are Italian seasoning, “everything” seasoning, or garlic and herb salt.
- Add to sandwiches or on top of burgers for a rich and flavorful protein punch.
10 Breakfast Ideas for Over Hard Eggs
- On whole grain toast with mashed avocado and everything but the bagel seasoning.
- As a breakfast sandwich on an English muffin with pepper jack cheese.
- On a “BELT”– a bacon, egg, lettuce and tomato sandwich.
- With a side of air-fried breakfast potatoes and some berries.
- Fried with 2 tablespoons of pesto and served with toast and turkey bacon.
- On top of an air fried hash brown with avocado and fruit.
- In “savory oatmeal” (just cook the egg over hard)
- With sautéed shaved brussels and shredded hash brown potatoes.
- As a toasted sandwich with ham and sharp cheddar cheese.
- On top of breakfast hash with a side of fresh fruit.
Love this breakfast idea? Make sure to tag me @the.balanced.nutritionist on Instagram!
Need more breakfast inspiration? You might also like:
Ingredients
- 2 eggs
- 1-2 tsp butter or oil olive, canola, or avocado oil all work
- salt and pepper to taste
Instructions
- In a pan (non-stick is best), heat butter or oil on low to medium low heat until starting to bubble, then crack your eggs into the pan. Season with salt & pepper.
- Cook 2-3 minutes until the egg white is cooked through and mostly set.
- Flip your eggs and apply pressure so that the yolk breaks (you can also keep it intact if you prefer). Cook for another ~2 minutes until the egg is fully cooked through. Season with additional salt & pepper if desired.
