Are Scrambled Eggs with Cheese Healthy? A Detailed Nutritional Guide

October 1, 2025 •

3 min read

Despite some past confusion surrounding egg consumption, current research indicates that for most healthy people, consuming an egg a day does not increase the risk of heart disease. This shift in understanding prompts a more nuanced question: are scrambled eggs with cheese healthy? The answer lies not just in the eggs, but in the choices made regarding the cheese and preparation.

Quick Summary

The healthiness of scrambled eggs with cheese hinges on the specific ingredients and cooking techniques, combining the protein power of eggs with the calcium from cheese, while mindful of potential extra fat and sodium.

Key Points

Eggs are highly nutritious: They provide high-quality protein, vitamins D, B12, and A, and various minerals essential for health.
Cheese provides valuable nutrients: Cheese adds protein and bone-strengthening calcium to the dish.
Fat and sodium content vary by cheese type: High-fat cheeses increase calories and saturated fat, while aged cheeses often have higher sodium.
Healthier cheese options exist: Low-fat cottage cheese, part-skim mozzarella, and Swiss are generally healthier choices due to lower fat or sodium.
Cooking method is crucial: Using healthy fats like olive oil or cooking spray instead of butter helps control overall calorie and saturated fat intake.
Adding vegetables enhances nutrition: Incorporating vegetables like spinach or bell peppers adds fiber and vitamins, making the meal more balanced.
For specific health concerns, be mindful: Individuals with high cholesterol or lactose intolerance should choose ingredients wisely and may need to moderate their consumption.

The Nutritional Foundation: Eggs and Their Benefits

Eggs are widely recognized as a nutrient-dense food, providing a rich source of high-quality protein and a variety of essential vitamins and minerals. Each large egg contains about 6 grams of protein, a complete protein containing all nine essential amino acids needed for muscle repair and growth. Eggs are also packed with vitamins such as B12, vitamin A, and vitamin D, which are crucial for energy metabolism, immune function, and bone health.

While one large egg contains about 186mg of cholesterol in the yolk, current understanding emphasizes that saturated and trans fats generally have a greater impact on blood cholesterol for most people than dietary cholesterol. Moderate egg consumption is typically considered safe and nutritious for most healthy individuals.

The Contribution of Cheese: Adding Flavor and Considerations

Adding cheese to scrambled eggs enhances flavor and provides additional protein and calcium, important for bone health. However, the nutritional impact of cheese varies significantly based on type, particularly in terms of fat, saturated fat, and sodium content. For example, cheddar cheese has more fat and saturated fat per ounce than part-skim mozzarella.

Choosing lower-fat cheese varieties can help maintain taste while reducing saturated fat. Softer cheeses like low-fat cottage cheese offer substantial protein and creaminess with less fat.

Choosing Healthier Cheeses for Your Scramble

Consider these cheese options for a healthier scrambled egg dish:

Low-fat Cottage Cheese: Excellent for protein and creaminess with minimal fat.
Part-Skim Mozzarella: A lower-fat, lower-calorie melting cheese that still provides calcium.
Feta Cheese: Lower in calories and fat than many cheeses, offering a strong flavor in smaller portions, though higher in sodium.
Swiss Cheese: A good choice for monitoring salt intake due to its lower sodium content.
Parmesan Cheese: High in protein and low in lactose, but also higher in sodium; a small amount adds significant flavor.

Cooking Method and Ingredients Matter

The method of cooking also significantly affects the healthiness of the dish. Using excessive butter or oil adds unwanted fat and calories. A small amount of healthy fat like olive oil or cooking spray can prevent sticking without excess calories.

Adding vegetables like spinach, bell peppers, onions, or mushrooms increases fiber, vitamins, and antioxidants, making the meal more filling and nutritious. These choices contribute to a balanced and satisfying dish.

Making Healthier Cheesy Scrambled Eggs

Select a Low-Fat Cheese: Choose options like low-fat cottage cheese, part-skim mozzarella, or feta to reduce saturated fat and calories.
Use Healthy Cooking Fats: Cook with a small amount of olive oil or cooking spray instead of a large amount of butter.
Add Veggies: Incorporate vegetables for added fiber, vitamins, and antioxidants.
Control Portions: Be mindful of cheese portion sizes to manage saturated fat and sodium intake.

Comparison of Cheeses for Scrambled Eggs


Cheese Type	Fat (per 1 oz)	Saturated Fat (per 1 oz)	Sodium (per 1 oz)	Healthier Option?
Cheddar	9.4g	6.0g	185mg	Moderate use; flavor is strong.
Part-Skim Mozzarella	4.5g	2.9g	189mg	Yes; lower in fat/calories.
Low-Fat Cottage	1g	1g	459mg	Yes; high in protein.
Feta	6g	4g	260mg	Good in small portions.
Swiss	9g	5g	53mg	Yes; lower in sodium.

Considerations for Specific Health Needs

While scrambled eggs with cheese can be part of a healthy diet for most people, those with specific health conditions should be mindful of their choices. Individuals with high cholesterol should consider the saturated fat in cheese and cooking methods, as saturated fat typically impacts blood cholesterol more significantly than dietary cholesterol from egg yolks for most individuals. Using more egg whites or choosing healthier cheeses can be helpful. For more information on eggs and heart health, refer to the Harvard Health article on eggs.

For those with lactose intolerance, hard, aged cheeses like Parmesan and Swiss, and some soft cheeses like ricotta and cottage cheese, are often better tolerated due to lower lactose levels. Lactose-free cheese alternatives are also available.

Conclusion: The Final Verdict on Scrambled Eggs with Cheese

The healthiness of scrambled eggs with cheese depends largely on the choices made during preparation. By opting for lower-fat cheeses, using minimal healthy cooking fats, and incorporating vegetables, this dish can be a highly nutritious and satisfying meal providing high-quality protein, calcium, and essential nutrients. It's a versatile dish that can be tailored to fit into a healthy diet with thoughtful ingredient selection and preparation.

Frequently Asked Questions

No, the healthiness of cheese varies greatly. While all cheese contains protein and calcium, options like low-fat cottage cheese, part-skim mozzarella, or Swiss cheese are healthier choices as they are lower in saturated fat or sodium than high-fat varieties like cheddar or cream cheese.

Cooking with a lot of butter adds extra calories and saturated fat to your meal, which can counteract the nutritional benefits of the eggs. For a healthier dish, use a small amount of olive oil or cooking spray instead.

Yes, but with moderation and consideration. The saturated fat in the cheese and cooking method often have a greater impact on blood cholesterol than the cholesterol from the egg yolks for most people. Choosing low-fat cheese and cooking with minimal healthy fat is key. Some individuals may benefit from reducing the number of egg yolks.

To make your dish healthier, use low-fat cheese like part-skim mozzarella or low-fat cottage cheese. Add plenty of vegetables, such as spinach, mushrooms, or bell peppers. Also, use a healthy cooking oil or non-stick spray instead of excessive butter.

Yes, adding cheese can increase the protein content. Cheeses like low-fat cottage cheese and Swiss offer a significant protein boost, contributing to a more filling and satisfying meal.

Yes. Hard, aged cheeses like Parmesan and Swiss contain very little lactose due to the aging process. Some soft cheeses like ricotta and cottage cheese are also lower in lactose. Additionally, lactose-free cheese alternatives are widely available.

The calorie count varies depending on the number of eggs, amount and type of cheese, and cooking fat used. For example, a two-egg scramble with cheddar can be around 317 calories, while a variation with cottage cheese can be lower. It is important to check the nutritional information based on your specific recipe.