Preheat the empty pan first
Set it over medium heat for two to three minutes before anything goes in — oil included. A pan that’s still cold when the egg hits it is the single most common cause of sticking, more so than seasoning quality.
Eggs expose a weak seasoning layer faster than anything else you'll cook.
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Add fat once the pan is hot, not before
Butter or oil, enough to coat the surface. If butter, wait until the foaming settles before adding the egg — that’s your visual cue that the pan’s actually at temperature.
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Don’t move the egg early
The whites need a short window to set and release on their own — usually 30-60 seconds. Trying to slide a spatula under it too early is what tears it and makes it feel “stuck,” when it just hadn’t finished cooking on that side yet.
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Lower the heat slightly once cooking
Medium to preheat, medium-low to actually cook — high heat the whole way through browns the edges before the center sets, which also makes it more likely to tear on release.
If eggs still stick every time
That’s a seasoning issue, not a technique issue. A pan needs real build-up — several cooks with fat, not just the initial oven seasoning — before it handles eggs reliably. Give it another two or three rounds of the seasoning process, or just keep cooking fattier foods in it for a couple of weeks; both add to the same layer.
Frequently asked questions
Why do eggs stick to my cast iron pan?
Almost always one of two things: the pan wasn’t hot enough before the egg went in, or the seasoning layer is still thin or uneven. Both are fixable without buying a new pan.
Do I need a fully seasoned pan to cook eggs?
You need a reasonably built-up layer, not a brand-new one. A pan seasoned once or twice will still stick more than one that’s had a dozen cooks on it.