Egg white recipes are versatile and healthy ingredients that can be used in various recipes, from breakfast to desserts. Egg whites, also known as albumen, are the clear, viscous liquid surrounding an egg’s yolk.
They are a rich protein source and contain various vitamins and minerals. Egg whites are versatile and can be used in a wide range of recipes, including meringues, desserts, and protein shakes.
They are also a popular food among fitness enthusiasts and athletes due to their high protein content and low-calorie count. This article will explore the benefits of egg whites, various ways to prepare them, and tips for working with them in the kitchen.
Egg white Recipes.
- Low-Fat Brownies
These brownies use canola oil instead of butter, and applesauce and egg whites are swapped in for some of the whole eggs. They’re less dense than regular brownies but will still hit the spot. The Egg white recipe calls for 2 egg whites plus 1 whole egg.
- Spinach and Egg white
This frittata is easy to prepare and is an alternative way to feed your morning crowd a healthy breakfast from a single pan. The recipe calls for 12 egg whites, 1 1/2 cups of liquid egg whites, and cherry tomatoes, spinach, and broccoli.
- Lemon Chiffon Cake
This lemon chiffon cake is tall, light, and airy thanks to the 8 whipped egg whites the recipe calls for, while the moist crumb is the result of 4 egg yolks and vegetable oil. So you’ll need 4 whole eggs, separated, along with an additional 4 egg whites or 1/2 cup of liquid egg whites.
- Cinnamon French Toast
This French toast recipe cuts back on fat without sacrificing flavour. It calls for 2 whole eggs plus an additional 2 egg whites. Cinnamon, nutmeg, and vanilla extract round out the flavors in this dish. Make it with French bread for a special breakfast treat.
- Protein shake
- In a blender, combine 1 scoop of vanilla protein powder, 1/2 cup of unsweetened almond milk, 1/2 cup of water, and 2-3 egg whites.
- Blend the ingredients until smooth and frothy.
- Serve immediately and enjoy it as a post-workout snack or meal replacement.
Dessert Egg White Recipes
- Preheat your oven to 300°F (150°C).
- In a large bowl, beat 4 egg whites with 1 cup of granulated sugar until stiff peaks form.
- Fold in 1 teaspoon of white vinegar and 1 teaspoon of cornstarch.
- Line a baking sheet with parchment paper and spoon the mixture onto the paper, forming a circle with a slight indentation in the centre.
- Bake for 1 hour or until the pavlova is crisp on the outside and marshmallowy on the inside.
- Serve your egg white dessert topped with whipped cream and fresh fruit.
- Lemon meringue pie:
- Preheat your oven to 350°F (175°C).
- Whisk together 4 egg yolks, 1 can of sweetened condensed milk, and 1/2 cup of fresh lemon juice in a medium bowl.
- Pour the mixture into a prepared pie crust.
- In a separate bowl, beat 4 egg whites with 1/4 teaspoon of cream of tartar until stiff peaks form.
- Gradually beat in 1/2 cup of granulated sugar until the mixture is glossy and forms stiff peaks.
- Spoon the meringue onto the pie, making sure to seal the edges.
- Bake for 10-15 minutes or until the meringue is golden brown.
- Chill in the refrigerator for at least 2 hours before serving.
- Chocolate soufflé:
- Preheat your oven to 375°F (190°C).
- Grease 4-6 ramekins with butter and dust with cocoa powder.
- In a medium bowl, whisk together 3 egg whites and 1/4 teaspoon of cream of tartar until stiff peaks form.
- In a separate bowl, melt 4 ounces of dark chocolate and 3 tablespoons of butter in a double boiler.
- Stir in 3 egg yolks and 2 tablespoons of sugar until fully combined.
- Fold in the egg whites, one-third at a time, until fully incorporated.
- Pour the mixture into the prepared ramekins and bake for 12-15 minutes or until the soufflés have risen and the tops are set.
- Serve immediately with whipped cream or ice cream.
- Angel food cake:
- Preheat your oven to 350°F (175°C).
- Sift together 1 cup of cake flour and 1 1/2 cups of powdered sugar in a large bowl.
- In a separate bowl, beat 12 egg whites with 1/2 teaspoon of cream of tartar until stiff peaks form.
- Fold the egg whites into the flour mixture, one-third at a time, until fully incorporated.
- Pour the batter into an ungreased angel food cake pan and bake for 35-40 minutes until a toothpick inserted into the cake comes clean.
- Invert the cake pan onto a wire rack and let it cool completely before removing the cake from the pan.
Egg White Breakfast Recipes
- Egg White Vegetable Breakfast Casserole
This breakfast casserole is a merry mix of vegetables, mushrooms, and cheese held together by baked egg whites. But that’s not all. Underneath all that colourful, fluffy breakfast is a layer of flaky, buttery pastry crust.
The best part is this dish only contains 75 calories per serving. So it’s not just tasty and satisfying; you can also eat as much as you want. It’s an healthy egg white breakfast recipe to kickstart your day.
- Egg, Spinach, and Feta Breakfast Wrap
This breakfast wrap is a mix of flavours, textures, and colours. Not just that, but it’s also nutritious. The tortilla is smothered with savoury hummus and scrambled eggs with onions and spinach.
You can already taste it, but the mix-ins don’t end there. Sun-dried tomatoes and crumbled feta also join in to moisten your taste bud. A delicious breakfast wrap made with a handful of simple ingredients, this egg white recipe makes a hearty, tasty, well-balanced meal.
- Banana Peanut Butter Egg White Smoothie
Egg white in a smoothie?
Eww, I know. But if you have ever had an egg white cocktail, you’ll know it blends well into liquids. And this smoothie is mainly a blend of bananas, peanut butter, and milk. So trust me, you won’t even notice the egg whites.
- Egg White Frittata
The healthy egg white Frittatas is the perfect and delicious way to start your day and can be customized with your favourite ingredients. It’s similar to an omelette or a crustless quiche but cooked in a skillet and finished in the oven. The egg whites are whisked with milk or cream, poured over the vegetables in the skillet, then cooked until set and finished with cheese or other toppings.
- Scrambled Egg White
Scrambled egg whites are a healthy and low-calorie alternative to regular scrambled eggs and can be enjoyed on their own or mixed with other ingredients like vegetables, cheese, or herbs.
The egg whites are separated from the yolks and whisked until light and airy, then seasoned with salt, pepper, or other seasonings. The mixture is then poured into a hot, lightly oiled pan and constantly stirred until the egg whites are cooked but still moist.
Liquid Egg White Recipes.
- Egg white muffins:
- Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners.
- Whisk together 1 cup of liquid egg whites, 1/2 cup of diced vegetables, and 1/2 cup of shredded cheese in a bowl.
- Divide the mixture evenly between the muffin cups and bake for 20-25 minutes or until the muffins are set and golden brown.
- Let cool before serving as a healthy breakfast or snack.
- Egg white pancakes:
- In a bowl, whisk together 1 cup of liquid egg whites, 1/2 cup of rolled oats, 1/2 teaspoon of baking powder, and 1/2 teaspoon of vanilla extract.
- Heat a non-stick skillet over medium heat and spray with cooking spray.
- Spoon the batter into the skillet and cook for 2-3 minutes on each side or until golden brown.
- Serve hot with your favourite pancake toppings, such as fruit, yoghurt, or syrup.
- Sweet Potato Fritters
- Preheat the oven to 425 degrees. Line a baking sheet with parchment paper, and spray with non-fat cooking spray.
- Grate the sweet potatoes into a large bowl, then squeeze as much moisture from them as possible.
- In a large bowl, combine the potatoes and the remaining ingredients.
- Using an ice cream scooper, scoop out the mixture and place it onto the baking sheet. Press the fritter as flat and thin as you can get it. Repeat until all the potato mixture is used.
- Place into the oven and bake for 30 minutes, flipping once halfway through, until the fritters are crisp and golden. Serve immediately.
- Low Carb peanut butter Protein Cookies
2 tbsp natural peanut butter
½ cup almond flour
¼ cup(s) pea protein powder
¼ cup liquid egg whites
½ tsp toffee extract
½ tsp butterscotch extract
Blend all the ingredients until you get a batter similar to dough.
Divide your “dough” into four balls and press them with your hands onto a baking tray.
If you want to decorate or add a design to your cookies, as I did, stamp them before baking.
Bake your cookies at 160 C (320 F) for about 25-30 minutes or until they feel cooked to the touch. If you’re a fan of a soft centre, you can underbake them a bit. If you prefer that extra crunch, cook them a while longer.
Note: You can adapt the recipe according to your taste bud
Tips for working with Egg White
Here are some tips for working with egg whites:
- Use fresh eggs
Fresh eggs have a firmer egg white, which makes it easier to whip them to the desired consistency.
- Separate eggs carefully
When separating eggs, make sure there is no trace of yolk in the whites. Any fat or oil in the yolk can prevent the egg whites from foaming properly.
- Use room-temperature eggs
Let the egg whites come to room temperature before whipping them. This helps them to whip up faster and to a higher volume.
- Use a clean bowl
Ensure that the bowl and whisk you’re using are clean and free of grease or residue. Any impurities can affect the texture of the whipped egg whites.
- Whip the egg whites until stiff peaks.
Beat the egg whites until they form stiff peaks that stand up straight when you lift the beaters or whisk. This ensures that the egg whites hold their shape when folded into other ingredients.
- Fold egg whites gently
When incorporating whipped egg whites into other ingredients, fold them in gently with a spatula. Over-mixing or stirring too vigorously can deflate the egg whites and ruin the texture.
Healthy Egg White Recipes.
- Good source of protein
Egg whites are an excellent way to add protein to your diet without adding calories. Protein helps your body build strong muscles and maintain muscle mass as you age.
While egg yolks are fine in moderation, egg white is recommended for a heart-healthy diet if you are already at risk for heart disease or stroke. With no cholesterol, egg whites are a great addition.
- Helps In Maintaining Blood Pressure
The presence of potassium in an egg white may help reduce and maintain blood pressure levels. Potassium is a mineral associated with the proper functioning of the body.
4. Contains Essential Vitamins
Egg whites contain essential vitamins like A, B-12, and D. One of the most important vitamins is riboflavin, also known as vitamin B2, which is necessary for preventing conditions like age-related macular degeneration, cataracts and migraine headaches.
5. Eggs help with weight management
Relatively low in calories and a rich source of quality protein, eggs are one of the best food options to assist with weight management.
In conclusion, egg whites are a versatile and healthy ingredient that can be used in a variety of recipes, from breakfast to desserts. Whether you’re making scrambled eggs, frittatas, or meringues, there are many ways to incorporate egg whites into your cooking and baking.
By following the tips for working with egg whites, you can achieve the perfect texture and flavour in your recipes. So next time you have some egg whites on hand, consider trying out a new recipe and enjoy the many benefits of this nutritious ingredient.