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Article: The Official Egg Cooking Cheat-Sheet.

The Official Egg Cooking Cheat-Sheet. - PBCo.

The Official Egg Cooking Cheat-Sheet.

We LOVE eggs! For those of us that can, or choose to enjoy them, they are a Low Carber's staple. We have put together the official egg cooking cheat sheet to ensure that your eggs come out PERFECT every time.

Whether you prefer scrambled, boiled or poached, eggs are a powerhouse of nutrition. A great source of protein, omega fatty acids, iron, vitamin D, A, E and B12 and low in calories.

Eggs vary in size. You will see cartons in the supermarket going from 600-800g The average egg has 74 calories and weighs 52g.



Nothing better than a big fry up on the weekend. Eggs your way served one some toast or a simple fried egg on your homemade hamburger.

Fried Eggs


  1. Spray a frying pan with oil and place on medium heat.
  2. Let the pan heat up until just smoking, then turn the heat right down (this prevents sticking).
  3. Crack eggs into the pan and turn the heat back to low.
  4. Cook until the desired level - flip or leave sunny side up.


Believe it or not, poached eggs are not hard!! Follow my easy instructions and in no time you’ll be an expert.

poached eggs


  1. Fill a small saucepan halfway with warm water and about 1/4 cup of white vinegar.
  2. Bring this to the boil (till it is bubbling) then turn the heat right down.
  3. Using a tablespoon stir the water in a clockwise direction until it is spinning
  4. Crack the egg on the side of the pan and gently let it fall into the middle of the spinning water. Repeat if more than one egg. You can cook about 4 in the same pan, they won’t stick together as long as you spin the water in between each egg.
  5. Turn back up to medium heat then set timer for 4 minutes for soft poached eggs or 6 minutes for hard poached eggs.
  6. Using a slotted spoon carefully remove eggs and place on a plate lined with paper towel to absorb water.


Scrambled Eggs used to be a weekend treat but with this super simple cooking method it can be enjoyed any day of the week, at home or at the office!

Scrambled Eggs


  1. In a microwave-safe bowl place 2 eggs, 1/4 cup milk or cream & 1 teaspoon of butter
  2. Using a fork, whisk to combine
  3. Cook for 60 sec. in the microwave then whisk again
  4. Cook for another 60 seconds then whisk to create your fluffy scrambled eggs.
  5. Season with salt & pepper, fresh herbs or cheese!

Pan Method

  1. Heat butter in a large nonstick pan over medium heat until hot. Pour in the whisked egg mixture. As eggs begin to set, gently PULL the eggs across the pan with a spatula.
  2. Continue cooking—pulling, lifting and folding eggs—until thickened and no visible liquid egg remains. Do not stir constantly.
  3. Remove from heat & EAT!


Hard-boiled eggs are great because you can cook a batch in advance and have in the fridge ready for snacks or lunches. After cooking, eggs will last 5 days in the fridge.

Boiled eggs


  1. Place eggs in a small saucepan, and cover with cold water.
  2. Cover with a lid & place saucepan over medium heat.
  3. Once the water has come to the boil (is bubbling) turn OFF all heat. Leave the lid on.
  4. Set timer for 7 min. (soft) or 10 min. (hard)
  5. Once the timer has finished run eggs under cold water before removing the shell.

There you have it! Super easy tips for the perfect eggs, every time!

Click here for more Low Carb Tips & Tricks!

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