Additionally, a breakfast consisting only of eggs—or too many eggs without fiber, vitamins from vegetables, or carbohydrates from grains—fails to provide a balanced energy source for the body. The ideal recommendation for healthy adults is to eat just 1–2 eggs for breakfast, paired with other nutritious foods for a well-rounded meal.

2. Cooking Eggs the Wrong Way
How you prepare eggs significantly impacts their nutritional value. Many people enjoy fried eggs with excessive oil or undercooked eggs, but both methods can be harmful—especially in the morning.

For example, frying eggs in a lot of oil exposes cholesterol in the eggs to high heat, which can oxidize it and produce harmful compounds, increasing the risk of heart disease. Additionally, greasy fried eggs can lead to bloating and discomfort in the morning.

On the other hand, eating raw or undercooked eggs might seem like a way to retain more nutrients, but it can expose you to Salmonella, a bacteria that causes food poisoning, diarrhea, and stomach pain. The best way to prepare eggs is soft-boiled or steamed, avoiding excess oil and fat in your breakfast.

3. Pairing Eggs with the Wrong Foods
Not all foods pair well with eggs in the morning. Some food combinations can reduce the nutritional value of eggs or negatively affect digestion. Here are a few examples:

Soy milk: Contains trypsin inhibitors, which can reduce the body’s ability to digest egg protein. If you drink soy milk in the morning, wait at least 30 minutes before eating eggs. Green tea: Contains tannins that bind with egg protein, making digestion more difficult and causing bloating. Tannins also interfere with iron absorption from eggs. Sugar: Some dishes like sweet steamed eggs may taste appealing, but when lysine in eggs reacts with sugar at high temperatures, it can create compounds that hinder digestion and may negatively impact health. Seafood: Some types of seafood are rich in phytic acid, which can interfere with calcium and iron absorption when combined with egg protein. Conclusion Limit egg intake to 1–2 eggs per breakfast to avoid overloading your digestive system. Fully cook eggs to ensure food safety and avoid raw or undercooked eggs. Pair eggs with vegetables, whole grains, and lean meats for a well-balanced meal. Choose healthier cooking methods like boiling or steaming instead of frying with excess oil. Chew slowly and drink enough water to aid digestion.
By avoiding these common mistakes, you can enjoy eggs as a nutritious and beneficial part of your breakfast!