How to make scrambled eggs without oil?

In this brief guide, we are going to answer the question “how to make scrambled eggs without oil”, we will provide you a brief illustration of how to cook scrambled eggs without using oil.

How to Make Scrambled Eggs without Oil?

If you want to make eggs without oil then there are several alternative ways like using a ceramic or non-stick pan for the eggs. Another way is to use PAM or any other aerosolized cooking spray for the zero-calorie choice. And lastly the way you cook eggs.

If you are looking for ways to cut down your calories without having to leave your favorite food then you should read this article. Cutting back on oil requires a little bit of compromise but that doesn’t mean you should leave your favorite dishes. Here are the ways you can cook eggs without oil easily and deliciously

What Are the Ways to Make Eggs without Oil or Butter

It is a simple process to make eggs without using oil or butter. Check out the number of ways in which eggs can be cooked.

  • Using a non-stick pan to fry an egg
  • Making eggs in a Microwave

Using Ceramic or a Non-stick Pan

If you are using a non-stick pan to fry an egg make sure it is non-toxic like ceramic pans. Cooking your eggs in this way cuts down your oil consumption without sticking to the pan. 

While cooking eggs in this way it is important to not bring the heat up too much, as it will burn the eggs. It is a bit of a challenge to make eggs without using fat but being careful is the key.

Making eggs in a Microwave

Microwaving your eggs is also another way to make eggs, though in this way they might lose their crispness and texture. This is nominally a  zero-calorie alternative as compared to using oils conventionally. Nevertheless, if you don’t enjoy the eggs in this way it is better to go for other options like scrambled, boils, or poached eggs.

What is PAM Cooking Spray

PAM is an aerosolized cooking spray, available in different flavors such as lemon, garlic, and butter. These sprays are used as a zero-calorie alternative and majorly used in baking and frying to impart flavors. PAM sprays have calories fewer than 5, so US regulations allow PAM sprays to claim zero-calorie.

What Are the Recipes to Cook an Egg without Adding Extra Fat

  • Baked 
  • Hard-Boiled
  • Soft-Boiled
  • Poached whole
  • Simmered Scrambled

Baked 

Yes, it is possible to egg in a casserole, in the form of a whole. A great example is baked egg ramekins, where eggs are cooked in small bowls then placed atop bacon, vegetable, or cheese fillings. 

Hard-Boiled

 Boiling eggs does not require adding fat to them at all and the eggs also don’t lose their flavor or texture. This is a great option especially if you don’t want to use PAM spray. For hard-boiling eggs, place them in a pan filled with water. When the water starts to boil, remove the pan from the pot and let the eggs stay in the pan for 10-15 minutes.

Soft-Boiled

Soft-boiled eggs are also another zero-calorie alternative. They are also easier to make as they have the same basic method as preparing hard-boiled eggs. While making soft-boiled eggs, after removing the pan from the stove, let the eggs stay in boiling water for about 3-5 minutes. So they are the same as poached eggs but they are easier to prepare.

Poached whole

It is an art to master the method of preparation of poached eggs as it requires a lot of technique.

The basic method is to gently lower the egg into a pot of hot water and cook until it’s prepared to serve. You can now serve these creamy, soft yolk-filled eggs atop salads and sandwiches.

Simmered Scrambled

The thought of using simmered scrambled in soup may seem odd at first but they are quite often used in Chinese dishes like egg drop soup. Simmered eggs are simply by adding whisked eggs to any hot soup or gravy. By adding eggs to the dish gives it a rich and creamy consistency.

How many Calories are there in an Egg without Oil

There are about 72 calories in a large egg, according to the United States Department of Agriculture (USDA). The number of calories depends upon the size of an egg and there are relatively fewer calories in a small egg.

 About half of the calories in an egg come from fat. One large egg has a little less than 5 g of fat.

There is quite a difference in calories between the egg white and the egg yolk. The yolk of an egg contains about 55 calories and the white part contains just 17 calories.

There are also approximately 6 grams of protein in an egg.

Conclusion

There are different methods to consume eggs without oil and a brief conclusion is given below

  • By cooking eggs in PAM spray
  • Using ceramic or non-stick pans 
  • Consuming eggs as Hard-boiled, Soft-boiled, Poached or Simmered scrambled

In this brief guide we answered the question “How to make scrambled eggs without oil”, we discussed how eggs can be made without oil under various methods.

Reference

  1. https://en.wikipedia.org/wiki/PAM_(cooking_oil)
  2.  https://en.wikipedia.org/wiki/Food_and_Drug_Administration
  3. https://fdc.nal.usda.gov/ndb/foods/show/01125
  4. https://www.healthline.com/health/food-nutrition/calories-in-an-egg#whites-vs-yolks 

Mahnoor Asghar is a Clinical Nutritionist with a bachelor's degree in Nutrition and Dietetics. She is compassionate and dedicated to playing her part in the well-being of the masses. She wants to play a fruitful role in creating nutrition and health-related awareness among the general public. Additionally, she has a keen eye for detail and loves to create content related to food, nutrition, health, and wellness.

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