When it comes to cooking, eggs are a staple ingredient that can be used in a variety of dishes. While whole eggs are delicious and nutritious, they can also be high in calories and cholesterol. Egg whites, on the other hand, are a great way to get the protein and nutritional benefits of eggs without the added fat and calories. In this article, we’ll explore 20 delicious and healthy egg white recipes that you can try at home.
From omelets and breakfast muffins to pancakes and French toast, there’s no shortage of creative ways to use egg whites in your cooking. And with their high protein content, they’re a great option for fitness enthusiasts and anyone looking to boost their protein intake. Whether you’re a vegetarian or just looking for some healthy meal ideas, these recipes are sure to inspire you.
In the following pages, we’ll dive into each of these recipes and provide step-by-step instructions on how to make them. From simple breakfast dishes to more elaborate brunch options, there’s something for everyone in this collection of egg white recipes.
Fluffy Egg White Omelette with Spinach and Feta
Start your day with a protein-packed breakfast that’s both healthy and delicious. This fluffy egg white omelette is filled with nutritious spinach and crumbly feta cheese.
Ingredients:
– 4 large egg whites
– 1/2 cup fresh spinach leaves, chopped
– 1/4 cup crumbled feta cheese
– Salt and pepper to taste
– 1 tablespoon butter or cooking spray
Instructions:
1. In a medium bowl, whisk together the egg whites until frothy.
2. Heat a small non-stick skillet over medium heat. Add the butter or cooking spray.
3. Pour in the egg mixture and cook for 2-3 minutes, until the edges start to set.
4. Sprinkle the chopped spinach and crumbled feta cheese over half of the omelette.
5. Use a spatula to gently fold the other half of the omelette over the filling.
6. Cook for an additional 30 seconds to 1 minute, until the cheese is melted and the eggs are cooked through.
Cooking Time: 4-5 minutes
Egg White Breakfast Muffins with Veggies
Start your day with a nutritious and delicious breakfast muffin packed with protein-rich egg whites, veggies, and whole grains. These moist and flavorful muffins are perfect for a quick morning meal or on-the-go snack.
Ingredients:
– 2 cups whole wheat flour
– 1 cup rolled oats
– 1/2 cup grated zucchini
– 1/2 cup diced bell peppers
– 1/4 cup chopped scallions
– 2 egg whites
– 1/2 teaspoon baking powder
– Salt to taste
– 1 tablespoon olive oil
Instructions:
1. Preheat oven to 375°F (190°C). Line a 12-cup muffin tin with paper liners.
2. In a large bowl, whisk together flour, oats, and baking powder.
3. In a separate bowl, combine egg whites, zucchini, bell peppers, scallions, and olive oil. Mix well.
4. Add the wet ingredients to the dry ingredients and stir until just combined. Do not overmix.
5. Divide batter evenly among muffin cups.
6. Bake for 20-22 minutes or until a toothpick inserted comes out clean.
Cooking Time: 20-22 minutes
Low-Calorie Egg White Scramble with Avocado
Start your day with a nutritious and delicious scramble that’s low in calories but big on flavor. This recipe uses egg whites, avocado, and spinach to create a filling breakfast that’s perfect for a quick morning boost.
Ingredients:
– 2 large egg whites
– 1/2 ripe avocado, diced
– 1 cup fresh spinach leaves
– Salt and pepper to taste
– Optional: 1 tablespoon chopped fresh cilantro (for garnish)
Instructions:
1. In a small non-stick pan, scramble the egg whites over medium heat until they’re almost set.
2. Add the diced avocado and cook for an additional 30 seconds.
3. Stir in the spinach leaves and cook until wilted.
4. Season with salt and pepper to taste.
5. Serve hot, garnished with chopped cilantro if desired.
Cooking Time: 5-7 minutes
Total Calories per serving: approximately 170 calories
Protein-Packed Egg White Pancakes
Kickstart your day with a protein-rich breakfast that’s both delicious and healthy! These egg white pancakes are made with minimal ingredients and packed with 25 grams of protein per serving.
Ingredients:
– 12 large egg whites
– 1/2 cup rolled oats
– 1/4 cup plain Greek yogurt
– 1 tablespoon honey or maple syrup (optional)
– 1/4 teaspoon salt
– 1/4 teaspoon baking powder
Instructions:
1. Preheat a non-stick skillet or griddle over medium heat.
2. In a bowl, whisk together egg whites, oats, Greek yogurt, honey or maple syrup (if using), salt, and baking powder until smooth.
3. Pour approximately 1/4 cup of the mixture onto the preheated skillet or griddle.
4. Cook for 2-3 minutes, until bubbles appear on the surface and edges start to set.
5. Flip and cook for an additional 1-2 minutes, until golden brown.
6. Serve warm with your favorite toppings, such as fresh fruit, nuts, or a dollop of yogurt.
Cooking Time: 4-5 minutes per batch (yield: approximately 8-10 pancakes)
Egg White and Veggie Stir-Fry
A protein-packed and flavorful stir-fry that’s perfect for a quick weeknight dinner or a healthy breakfast option. This recipe combines the nutritional benefits of egg whites with the versatility of your favorite vegetables.
Ingredients:
– 2 cups egg white
– 1 cup mixed vegetables (bell peppers, carrots, broccoli, mushrooms)
– 2 tablespoons vegetable oil
– 1 clove garlic, minced
– Salt and pepper to taste
– Optional: soy sauce or stir-fry sauce for added flavor
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the vegetable oil in a large skillet or wok over medium-high heat.
3. Add the mixed vegetables and cook until tender, about 4-5 minutes.
4. Pour the egg whites over the vegetables and stir constantly until the eggs are cooked through, about 2-3 minutes.
5. Season with salt, pepper, and optional soy sauce or stir-fry sauce to taste.
6. Serve hot and enjoy!
Cooking Time: 8-10 minutes
Healthy Egg White French Toast
Start your day with a nutritious spin on classic French toast using egg whites and whole grain bread for a protein-packed breakfast that’s both delicious and good for you.
Ingredients:
– 2 large egg whites
– 1 slice whole grain bread (e.g. whole wheat or rye)
– 1 tablespoon almond butter or natural peanut butter
– 1 tablespoon honey or pure maple syrup
– Pinch of salt
Instructions:
1. In a shallow dish, whisk together the egg whites until frothy.
2. Heat a non-stick skillet or griddle over medium heat.
3. Dip the bread slice into the egg whites, coating both sides evenly.
4. Place the coated bread on the skillet and cook for 2-3 minutes on each side, or until golden brown.
5. Spread almond butter or peanut butter on top of the toast, followed by a drizzle of honey or maple syrup.
6. Sprinkle with salt to taste.
Cooking Time: 4-6 minutes
Enjoy your healthy and tasty French toast!
Egg White and Quinoa Breakfast Bowl
Start your day with a protein-packed breakfast bowl that combines the nutty flavor of quinoa with the creaminess of egg whites.
Ingredients:
– 1 cup cooked quinoa
– 2 large egg whites
– 1/4 teaspoon salt
– 1 tablespoon chopped fresh parsley
– 1 tablespoon lemon juice
– 1/4 teaspoon black pepper
Instructions:
1. Cook the quinoa according to package instructions and set aside.
2. In a medium bowl, whisk together the egg whites and salt until frothy.
3. Heat a non-stick skillet over medium heat. Pour in the egg mixture and cook for 2-3 minutes or until the eggs are almost set.
4. Stir in the chopped parsley, lemon juice, and black pepper.
5. Divide the cooked quinoa into two bowls. Top each bowl with the egg white mixture.
6. Serve immediately and enjoy!
Cooking Time: 15-20 minutes
Light and Airy Egg White Soufflé
Light and Airy Egg White Soufflé Recipe
Elevate your brunch game with this elegant and airy egg white soufflé, perfect for special occasions or a quick breakfast treat.
Ingredients:
– 3 large egg whites
– 1 cup (240 ml) whole milk
– 2 tablespoons unsalted butter, melted
– 1/4 teaspoon salt
– 1/2 teaspoon vanilla extract
Instructions:
1. Preheat oven to 375°F (190°C). Butter a 6-cup soufflé dish and coat with granulated sugar.
2. In a medium bowl, whisk together egg whites and milk until frothy.
3. Add melted butter, salt, and vanilla extract; whisk until stiff peaks form.
4. Pour mixture into prepared soufflé dish and smooth top.
5. Bake for 25-30 minutes or until puffed and set.
Tips:
– To ensure the soufflé rises evenly, make sure to not open the oven door during baking.
– Serve warm with a dollop of whipped cream or fresh fruit for added indulgence!
Egg White and Turkey Bacon Breakfast Wrap
Start your day with a protein-packed breakfast wrap that’s easy to make and deliciously satisfying.
Ingredients:
– 2 egg whites
– 4 slices of turkey bacon, cooked and crumbled
– 1 whole wheat tortilla
– 1 tablespoon of butter or non-stick cooking spray
– Salt and pepper to taste
– Optional: shredded cheese, avocado, or salsa for added flavor
Instructions:
1. Crack the egg whites into a bowl and whisk until frothy.
2. Heat the butter or non-stick cooking spray in a small non-stick pan over medium heat.
3. Pour in the egg whites and scramble until cooked through, about 2-3 minutes.
4. Add the crumbled turkey bacon to the eggs and stir to combine.
5. Warm the tortilla by wrapping it in a damp paper towel and microwaving for 20-30 seconds.
6. Place the scrambled eggs and turkey bacon mixture onto the center of the tortilla, leaving a small border around the edges.
7. Fold the bottom half of the tortilla up over the filling, then fold in the sides and roll the wrap into a neat package.
Cooking Time: 10-12 minutes (includes cooking time for eggs)
Low-Fat Egg White and Mushroom Frittata
A healthy twist on the classic breakfast dish, this frittata is packed with flavor from sautéed mushrooms and minimal fat. Perfect for a quick and easy morning meal or brunch.
Ingredients:
– 6 large egg whites
– 1 cup mixed mushrooms (button, cremini, shiitake), sliced
– 1 small onion, diced
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh parsley, chopped (optional)
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a large skillet, heat the olive oil over medium-high heat.
3. Add the mushrooms, onion, and garlic; cook until the vegetables are tender, about 5 minutes.
4. In a separate bowl, whisk together the egg whites and a pinch of salt.
5. Pour the egg mixture over the mushroom mixture in the skillet.
6. Cook for 2-3 minutes or until the edges start to set.
7. Transfer the skillet to the oven and bake for 12-15 minutes or until the frittata is cooked through.
8. Garnish with chopped parsley, if desired.
Cooking Time: 18-20 minutes
Egg White and Kale Breakfast Salad
Start your day with a nutrient-packed breakfast salad that combines the freshness of kale with the protein-rich goodness of egg whites. This simple yet satisfying recipe is perfect for a quick morning meal or a healthy on-the-go snack.
Ingredients:
– 2 cups curly kale, stems removed and discarded, leaves torn into bite-sized pieces
– 4 large egg whites
– 1/4 cup crumbled feta cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F (190°C).
2. In a bowl, whisk together egg whites until frothy.
3. Pour egg mixture into a non-stick skillet or omelette pan coated with cooking spray.
4. Cook for 3-4 minutes or until set, then fold in half and cook for an additional minute.
5. In a large bowl, massage kale leaves with olive oil, salt, and pepper to tenderize.
6. Slice cooked egg white into thin strips and add to the bowl with kale.
7. Top with crumbled feta cheese (if using).
8. Serve immediately and enjoy!
Cooking Time: 10-12 minutes
Sweet Egg White and Berry Smoothie
Start your day with a refreshing and protein-packed smoothie that combines the sweetness of berries with the creaminess of egg whites.
Ingredients:
– 2 large egg whites
– 1 cup mixed berries (such as blueberries, strawberries, raspberries)
– 1 tablespoon honey
– 1/2 cup plain Greek yogurt
– Ice cubes (as needed)
Instructions:
1. In a blender, combine the egg whites, mixed berries, and honey.
2. Blend until smooth and creamy, stopping to scrape down the sides of the blender as needed.
3. Add the Greek yogurt and blend until well combined.
4. Taste and adjust sweetness or consistency as desired.
5. Add ice cubes if you prefer a thicker texture.
Cooking Time: None! This is a no-cook recipe.
Egg White and Sweet Potato Hash
This sweet and savory dish combines the richness of sweet potatoes with the creaminess of egg whites, making it a perfect breakfast or brunch option.
Ingredients:
– 2 large sweet potatoes, peeled and diced
– 4 large egg whites
– 1/4 cup olive oil
– Salt and pepper to taste
– Optional: chopped herbs (such as parsley or chives) for garnish
Instructions:
1. Preheat oven to 400°F (200°C).
2. Toss sweet potatoes with olive oil, salt, and pepper on a baking sheet. Roast for 20-25 minutes, or until tender.
3. In a medium bowl, whisk egg whites until frothy. Season with salt and pepper.
4. Heat a non-stick skillet over medium-high heat. Add egg whites and cook until almost set, about 2-3 minutes.
5. Once sweet potatoes are done, add them to the skillet with the egg whites. Stir gently to combine.
6. Cook for an additional 1-2 minutes, or until egg whites are fully cooked and sweet potatoes are caramelized.
7. Serve hot, garnished with chopped herbs if desired.
Cooking Time: 30-35 minutes
High-Protein Egg White and Chicken Salad
This refreshing salad combines the protein-rich power of egg whites and chicken with the crunch of celery and the tanginess of lemon juice. Perfect for a quick lunch or snack, this recipe is also a great way to boost your daily protein intake.
Ingredients:
– 2 large egg whites
– 1 pound cooked chicken breast, diced
– 2 stalks celery, finely chopped
– 2 tablespoons freshly squeezed lemon juice
– 1/4 cup plain Greek yogurt
– Salt and pepper to taste
Instructions:
1. In a medium bowl, whisk together the egg whites until frothy.
2. Add the chicken breast, celery, lemon juice, and Greek yogurt to the bowl. Mix well until all ingredients are fully incorporated.
3. Season with salt and pepper to taste.
4. Cover and refrigerate for at least 30 minutes to allow flavors to meld.
5. Serve chilled.
Cooking Time: 10 minutes
Egg White and Zucchini Fritters
These bite-sized fritters are a delicious and healthy twist on traditional fritters, perfect for a quick snack or side dish. Made with egg whites, zucchini, and a hint of garlic, they’re packed with protein and flavor.
Ingredients:
– 2 large egg whites
– 1 medium zucchini, grated
– 1/4 cup all-purpose flour
– 1/2 teaspoon salt
– 1/4 teaspoon black pepper
– 1 clove garlic, minced
– 1 tablespoon olive oil
– Optional: chopped fresh herbs (parsley, basil, or dill) for garnish
Instructions:
1. In a bowl, whisk together egg whites and flour until smooth.
2. Add grated zucchini, salt, pepper, and garlic; mix well.
3. Heat the olive oil in a non-stick skillet over medium heat.
4. Using a spoon, drop small amounts of the mixture into the skillet, flattening slightly.
5. Cook for 2-3 minutes or until golden brown, flipping halfway.
6. Serve hot with chopped fresh herbs, if desired.
Cooking Time: 10-12 minutes
Healthy Egg White and Tomato Bruschetta
This refreshing twist on classic bruschetta is a perfect appetizer or snack for warm weather. By using egg whites instead of mayonnaise, you’ll cut down on calories and add protein to this delicious and healthy dish.
Ingredients:
– 4 large egg whites
– 1 pint cherry tomatoes, halved
– 1 baguette, sliced into 1/2-inch thick rounds
– 2 cloves garlic, minced
– 1 tablespoon olive oil
– Salt and pepper to taste
– Fresh basil leaves, chopped (optional)
Instructions:
1. Preheat oven to 375°F.
2. In a bowl, whisk together egg whites until frothy. Set aside.
3. Arrange baguette slices on a baking sheet and toast for 5-7 minutes or until lightly browned.
4. Top each toasted bread slice with a halved cherry tomato, a sprinkle of garlic, and a dollop of egg white mixture.
5. Drizzle with olive oil and season with salt and pepper to taste.
6. Garnish with chopped basil leaves if desired.
Cooking Time: 15-20 minutes
Egg White and Spinach Stuffed Bell Peppers
A healthy twist on traditional stuffed peppers, this recipe combines the creaminess of egg whites with the nutritional benefits of spinach. Perfect for a quick and easy dinner or lunch.
Ingredients:
– 4 bell peppers, any color
– 2 cups cooked spinach
– 1 cup egg whites
– 1/2 cup shredded cheddar cheese (optional)
– 1 tablespoon olive oil
– Salt and pepper to taste
Instructions:
1. Preheat oven to 375°F.
2. Cut the tops off the bell peppers, remove seeds and membranes, and place them in a baking dish.
3. In a bowl, whisk together egg whites and spinach until well combined.
4. Stuff each bell pepper with the egg white mixture, dividing it evenly among the four peppers.
5. If using cheese, sprinkle on top of the filling.
6. Drizzle olive oil over the peppers and season with salt and pepper.
7. Bake for 25-30 minutes or until bell peppers are tender.
Cooking Time: 25-30 minutes
Low-Carb Egg White and Cauliflower Fried Rice
This recipe is a creative twist on traditional fried rice, using cauliflower instead of grains and egg whites for added protein. It’s a perfect solution for low-carb dieters or those looking for a healthier take on this popular dish.
Ingredients:
– 1 head of cauliflower
– 2 cups egg whites
– 1 tablespoon coconut oil
– 1 small onion, finely chopped
– 2 cloves garlic, minced
– 1 teaspoon soy sauce (make sure it’s sugar-free)
– Salt and pepper to taste
– Scallions, chopped (optional)
Instructions:
1. Rinse the cauliflower and remove the leaves and stem. Cut into florets.
2. Pulse the cauliflower in a food processor until it resembles rice.
3. Heat coconut oil in a large skillet or wok over medium-high heat.
4. Add chopped onion and minced garlic; cook until softened, about 3 minutes.
5. Pour in the egg whites and scramble until cooked through.
6. Add the processed cauliflower “rice” to the skillet, stirring constantly for about 5 minutes.
7. Season with soy sauce, salt, and pepper to taste.
8. Garnish with chopped scallions, if desired.
Cooking Time: Approximately 15-20 minutes.
Egg White and Coconut Protein Bars
A healthy and tasty snack option that’s perfect for fitness enthusiasts and health-conscious individuals.
Ingredients:
– 1 cup egg whites
– 1/2 cup unsweetened shredded coconut
– 1/4 cup rolled oats
– 1/4 cup almond butter
– 1 tablespoon honey
– Pinch of salt
Instructions:
1. Preheat the oven to 350°F (175°C). Line an 8×8-inch baking dish with parchment paper.
2. In a medium bowl, whisk together egg whites and salt until frothy.
3. Add unsweetened shredded coconut, rolled oats, almond butter, and honey to the bowl. Mix until well combined.
4. Press the mixture into the prepared baking dish.
5. Bake for 20-25 minutes or until lightly golden brown.
6. Remove from the oven and let cool completely before cutting into bars.
Cooking Time: 20-25 minutes
Light Egg White and Asparagus Tart
Light Egg White and Asparagus Tart Recipe
This tart is a perfect combination of light and refreshing, with the subtle sweetness of egg whites and the earthy flavor of asparagus. It’s a great option for a springtime brunch or a light dinner.
Ingredients:
– 1 package frozen puff pastry, thawed
– 2 large egg whites
– 1 cup fresh asparagus spears, trimmed
– 1 tablespoon olive oil
– Salt and pepper to taste
– 1/4 teaspoon garlic powder (optional)
Instructions:
1. Preheat oven to 400°F (200°C). Line a baking sheet with parchment paper.
2. Roll out puff pastry on a lightly floured surface to a thickness of about 1/8 inch. Transfer to the prepared baking sheet.
3. In a bowl, whisk together egg whites and a pinch of salt until frothy. Brush the mixture evenly over the puff pastry, leaving a 1-inch border around the edges.
4. Arrange asparagus spears on top of the egg white mixture, slightly overlapping them. Drizzle with olive oil and sprinkle with garlic powder if using.
5. Fold the edges of the puff pastry up over the filling to form a crust.
6. Bake for 25-30 minutes or until the pastry is golden brown.
Cooking Time: 25-30 minutes
Summary
Discover a world of healthy and delicious egg white recipes! From fluffy omelettes to protein-packed pancakes, these 20 mouth-watering dishes are perfect for anyone looking to incorporate more protein and nutrients into their diet. With a variety of options to suit every taste and dietary need, you’ll find something to satisfy your cravings and fuel your body.
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