Egg White Recipes For Breakfast
When you are eating healthy or trying to lose weight, you are always looking for new and interesting ways to enjoy the foods you know are good for you. Staying on track isn’t easy when there are so many delicious foods you could cook whenever you’re hungry.
One thing that may be unfamiliar to you as an excellent healthy, nutritious option is egg whites. You know about whole eggs and you know about meringue but did you know there are some great ways to eat egg whites. They may just well become your go-to breakfast.
The Nutritional Value of Eggs
Everyone knows eggs are good for you. Some nutritionists even describe eggs as the healthiest food on the planet. One of the reasons for this is that most foods lose some of their nutritional value when they are cooked but while this does happen to eggs, it is minor and also, the nutrients in cooked eggs are easier for your body to digest and absorb.
These statements are usually made about whole eggs so what happens if you look at egg whites on their own?
Most of the nutrients are in the whole egg. In fact, it is egg yolks that contain practically all the nutrition. So why does that make egg whites good for you?
Essentially it is because of their lack of calories while still being rich in protein and riboflavin (vitamin B2).
Egg whites are a great carrier food. They can be added to meals to bulk them out without adding calories to the recipe. They also don’t alter the flavor of other ingredients.
Who Should Eat Egg Whites?
Short answer – everyone! Eggs are a complete food that almost anyone can and should eat. It is also a food that very few people are allergic to. Adults with an egg allergy are extremely rare and although up to two percent of children may be allergic to eggs, they grow out of it.
Because of their low calorie count, egg whites are mostly perfect for anyone who is looking to restrict calorie intake while still receiving a healthy dose of protein.
- people looking to lose weight
- anyone needing to control cholesterol levels
They are particularly advantageous for diabetics because eggs have a zero glycemic index and will not have any impact on blood sugar levels.
Why Egg Whites for Breakfast?
Egg whites are a great way to break the fast and start the day off in a healthy way.
Egg white recipes are usually quick and easy to make. Meal prep time is usually fairly minimal and you don’t need to be a skilled cook to get a good nutrition serving in a short time. Egg whites are a good choice when you want to serve hot food for breakfast.
Ingredients for egg white recipes are also really easy to obtain. You can separate the whites from whole eggs (saving the yolks for other recipes) or you can buy cartons of egg whites that you can conveniently keep in the fridge.
Egg White Recipes Breakfast
Egg White Omelet
The most basic of all egg white breakfast recipes, an omelet made from just the egg whites has a lot fewer calories than a whole egg omelet, sadly it is quite flavorless. Unless you are seriously cutting down on calories, an egg white omelet is much better with added ingredients.
The basic egg white omelet is made the same way as an omelet made with whole eggs. The egg whites need to be whisked until frothy, seasoned and then cooked in a skillet coated with cooking spray (butter adds unnecessary calories). Unlike a whole egg omelet, it will not go golden brown.
The nutritional value of a three egg white omelet without added ingredients is
- 180 calories
- 1g carbs
- 14g fat (healthy fats)
- 11g protein
Despite this, as has been mentioned, a plain egg white omelet is not a very appetising or tasty meal. It is definitely better with added ingredients.
When choosing ingredients you need to consider how they will change the nutritional profile of your omelet. Sharp cheddar cheese is a favorite addition to whole egg omelets but this will increase the calorie and fat (actually, saturated fat) content considerably so is best avoided if you are counting calories or are following a low-fat diet.
If you want to add flavor but not alter any of the nutrition, the best way is to add seasoning. You might try garlic powder or nutritional yeast. (Mix into the egg whites before cooking.)
Vegetables are by far the best ingredients to add as a filling. They won’t add fat or carbs and only minimal calories.
Suggested vegetable fillings for egg white omelet:
- baby spinach and tomatoes
- spinach, green onions and dill
- bell pepper and spinach
- spinach, onion, mushroom, and bell pepper
- red cabbage, spinach, bell pepper and mushrooms
You will find a lot of recipes online for tasty egg white omelets that contain ingredients other than vegetables. Many of these contain cheese – not just cheddar but also feta, parmesan and goat cheese. Check out the nutrition count of also recipes before deciding to make them as they may be outside your allowances.
One other way to boost the taste of your omelet is to make it plain but then add items to your plate. This can include any fresh raw veggies like slivers of bell pepper, slices of avocado, sliced radish, halved cherry tomatoes, sliced salad tomato, pitted olives and chopped green onions. If you want to add cheese but still keep it healthy, crumble a small amount of feta cheese on top or add a sprinkle of grated parmesan or pecorino cheese.
Egg White Frittata
A lot lighter than the whole egg version, an egg white frittata is ideal when you want a hearty but healthy breakfast thanks to lots of veggies. It also makes a nice weekend treat or a good brunch dish. It is low in fat, low carb, dairy-free, vegetarian and high in protein.
- 12 egg whites
- 1 zucchini
- 2 carrots
- 1/2 head broccoli
- 10 oz baby spinach
- Spray oil
- Shred the zucchini and carrots
- Chop the broccoli into small florets
- Pre-heat oven to 200C
- Spray a cake pan with the oil
- Whisk the egg whites in a bowl and add salt to season (and black pepper if you wish)
- Add the vegetables to the egg whites and stir until well mixed
- Pour mix into the cake tin
- Bake in the oven for 20 minutes or until fully cooked through
The egg white frittata can be eaten on its own or with some fresh ingredients like some sliced avocado and cherry tomatoes.
If you want to add a bit of flavoring to your frittata, add some red pepper flakes, garlic powder, nutritional yeast or fresh herbs to the mix or sprinkle over some grated parmesan cheese just before serving. You can also change up the vegetables with mushrooms, bell peppers and yellow or green onions being good choices.
It is easy to customize an egg white frittata with any of your favorite vegetables.
Egg White Muffins
Call them muffins or breakfast cups, these little darlings clock up just 50 calories each. You’ll find lots more ideas online for different versions of egg white muffins. We like the vegetables in this recipe and it’s an ultra-nutritious and delicious low-carb, gluten-free, vegetarian breakfast. This recipe card is for 12 egg white muffins.
1 and 1/2 cups egg whites
2 garlic cloves minced
1 tbsp olive oil
2 cups roughly chopped baby spinach (well=packed)
1 cup diced yellow onion
1 cup chopped mushrooms
2 cups diced bell peppers (red pepper or green pepper or both)
1 tablespoon olive oil
Salt and pepper
- Preheat oven to 350 degrees F
- Generously coat a 12 slot muffin tin with spray oil
- Heat a large non-stick skillet on medium heat and add the olive oil
- Add the onion and peppers and stir fry until tender
- Add the mushrooms and spinach and continue to fry for 2 more minutes, adding the minced garlic in the last 30 seconds
- Add salt and pepper, stir and remove from heat
- In a large enough bowl, whisk the egg whites until smooth, then stir in the cooked vegetables
- Dividing the mixture evenly between the 12 slots, pour the mixture into the muffin pan
- Bake the oven. Depending on your mix and the oven it will take 15-30 minutes. the tops should be firm to the touch when cooked.
These egg white muffins are best eaten warm. You can serve them as is or sprinkled with some hot sauce. they taste great with a sliced salad tomato, some salsa or if you’re feeling a little indulgent, some feta or goat cheese. If you want to add meat to this recipe, fry some diced bacon and add with the vegetables.
As you can see, egg whites are very accessible and quite versatile as a breakfast food. Egg white recipes are easy to make with minimum meal prep and deliver a nice punch of nutrition. The recipes are also easily customizable. You pretty much put any veggies in an egg white omelet or egg white frittata. Enjoy!