Egg whites are a great option for people who want to reduce their calorie intake, calories from fats, salt, and total cholesterol.
There are so many reasons to cook with them. Not only are they high in protein, but they can also complement your weight loss diet or muscle building plan.
There’re many ways to cook with egg-whites but one of the easiest ways to make use of leftover egg whites is through recipes that don’t involve too much cooking or frying.
If you’re looking for egg white recipes for gym, weight loss or just looking for new recipes to try out, then look no further.
Here are 21 of the most delicious egg white recipes that you will love!
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Are Egg Whites Good for You?
Egg-whites are great for you. They’re an excellent source of high-quality protein and contain all the essential amino acids your body needs.
They’re also low in fat, calories and cholesterol – making them a great choice for you if you’re trying to lose weight and keep it off.
Whether you are looking for the best egg white recipes for breakfast, lunch, or dinner, you’ve come to the right place because there are so many different ways to cook with them!
All the recipes on this list make it easy to enjoy this superfood at any time of day. Now let’s dive in!
These Are The 21 Best Egg White Recipes for Gym and All Occasions
1. Egg White Omelette
If the words “Egg White Omelette” conjures visions of a bland mat of white rubber, be prepared to have your mind blown.
Because this omelette is Amazing – with a capital “A”!
It’s a very worthy way to use up leftover egg-whites after making something using egg yolks.
Get the recipe from recipetineats
2. Egg White Muffin with Parmesan and Green Onions
Pretty, tasty egg white muffins make a gorgeous brunch dish or a quick weekday breakfast.
You can make them in advance and refrigerate them.
Get the recipe from healthyrecipesblogs
3. Egg White Frittata
This healthy egg white frittata is the perfect dish to fuel your day.
It’s packed with protein and any vegetables you have on hand. Plus, all you need is 6 ingredients and one pan.
Get the recipe from cheerfulchoices
4. Egg White Quiche with Kale, Tomatoes, and Feta
This Egg White Quiche with Kale, Tomatoes, and Feta has been a complete lifesaver lately.
It’s flavor has a mediterranean flare that beyond flavorful and fulfilling.
It’s an easy breakfast or brunch option that you can quickly assemble from scratch or with store bought egg whites and pie crust.
It’s great for meal planning and if you’re looking for a low calorie meal, you’ll love that it’s only 101 calories per slice.
Get the recipe from rosalynndaniels
5. Scrambled Egg Whites
Scrambled Egg Whites is a healthy, fluffy, and delicious option for breakfast. Serve it with some toast and fruits and milk on the side.
Here is how to make the best fluffy egg-whites scramble recipe at home!
Get the recipe from whiskaffair
6. 4-Ingredient Keto Cheetos
When I saw a number of high-protein, three-ingredient Cheetos recipes trending on Pinterest, they seemed too good to be true.
But these highly snackable keto Cheetos are the real deal. They’re as light and crisp and cheesy as their store-bought counterpart — without all those artificial ingredients.
Get the recipe from thekitchn
7. The Key Ingredient for Crunchy Granola Clusters
If your favorite part of granola is the big crunchy clusters of oats, there’s an easy way to get them at home: Add egg-white.
This recipe does just that.
Get the recipe from thekitchn
8. 3-Ingredient Hazelnut Cookies
These toasted hazelnut cookies are to die for. The egg makes them gel together really well.
Get the recipe from epicurious
9. Crispy Baked Onion Rings
These Crispy Baked Onion Rings are baked and not fried!
Onions are dipped in egg-whites and then lightly breaded in seasoned Panko and then baked until crispy.
Get the recipe from simplyscratch
10. Coconut Macaroons
These homemade coconut macaroons are sweet, moist, and chewy on the inside with a delightfully crisp exterior.
They’re made with simple ingredients and are naturally gluten free cookies.
Get the recipe from sallysbakingaddiction
11. Candied Pecans
These Candied Pecans are one of my favorite treats ever!
They’re deliciously sweet, cinnamon spiced and perfectly crunchy coated pecans that are so easy to make and only require a few basic ingredients.
They’re great for parties and gifts because everyone always loves them, and of course they make the best midday snack!
Get the recipe from cookingclassy
12. Angel Food Cake
Using only 6 ingredients, this perfect angel food cake bakes up tall, light, and airy.
For best results, follow this recipe and video tutorial closely.
The delicate texture can only be achieved with particular ingredients and careful mixing methods.
Get the recipe from sallysbakingaddiction
13. Simple Meringue Cookies
Meringue cookies are light, ethereal cookies made with only 4 ingredients!
These egg-white cookies will melt in your mouth and tantalize your sweet tooth!
Get the recipe from thatskinnychickcanbake
14. Spinach and Mushroom Egg White Frittata
Fresh spinach and sliced mushrooms are sautéed and cooked with egg-whites then topped with salty parmesan cheese for a quick and healthy one serving breakfast.
Get the recipe from foodiecrush
15. Healthier Pumpkin French Toast
Crazy amazing Pumpkin French Toast made healthier by using egg-whites and Dave’s Killer Bread.
Get the recipe from yummyhealthyeasy
16. Frozen Strawberry Fluff with (Gluten Free Option)
This Frozen Strawberry Fluff is a light, refreshing dessert that’s totally no bake and made in 20 minutes!
Get the recipe from neighborfoodblog
17. Egg White Tacos
These egg-white tacos are the perfect way to start your day.
Top with whatever you have on hand and devour for a protein packed breakfast. Plus they’re ready in just 10 minutes!
Get the recipe from nutmegnanny
18. Peanut Butter Meringue Pie
A creamy no-bake peanut butter filling is piled high with fluffy meringue in this dreamy Peanut Butter Meringue Pie.
Get the recipe from neighborfoodblog
19. Egg White Crepes
These egg white crepes are a high protein health breakfast for any morning and go great with your favorite sweet or savory fillings!
Get the recipe from hungryhobby
20. Macarons with A Chocolate Buttercream Filling
These Macarons with a Chocolate Buttercream Filling are so gorgeous, pretty much fail-proof, and delicious!
Get the recipe from karenskitchenstories
21. Meringue Cornflake Cookies with Chocolate Chips
Meringue cornflake cookies are delightfully chewy, filled with crunchy cornflakes and bursting with bits of chocolate chips.
It’s the kind of cookie you’d love to eat on a cold winter day, sitting by the fire, sipping hot chocolate or warm milk.
Get the recipe from theunlikelybaker
Why Should You Make any of These Liquid Egg White Recipes?
Cooking with liquid egg whites is a great way to make use of any leftover after using the egg yolks for something else.
Eggs are one of the most nutritious foods you can eat and the recipes on this list gives you ideas of how to get creative with them.
You can literally make these recipes for any occasion; such as for parties, breakfast, lunch, dinner, or even before a workout. Some of these liquid egg white recipes are fitness friendly and great for weight loss.
How Long do Egg Whites Last?
Egg-whites can last in your refrigerator for about four days if properly stored, according to Eggs.ca.
Be sure to place them in an airtight container (like Tupperware) and cover the top of your egg-whites with water. This will help prevent bacteria or other contaminants from getting into your egg-white mixture – which could make you sick!
The shelf life of egg-whites depends on how long it takes for salmonella to grow once contaminated. Generally speaking, they will be safe to eat within two to four days – as long as they have been stored properly.
If you are not going to use your liquid egg-whites within four days, you can freeze them for later use. Just place them in a freezer-safe container and store them in the freezer until you’re ready to cook with them.
Are Egg Whites High in Cholesterol?
Are you trying to lower your cholesterol and fat intake?
Luckily for you eating egg-whites instead of the whole eggs with the egg yolk is the best way to start your day.
Egg whites typically do not contain cholesterol, and in fact, they help lower your LDL (bad) cholesterol when eaten instead of whole eggs.
I’m not saying that whole eggs are bad btw. I love them and I don’t really believe the cholesterol in eggs are bad.
But if you choose to eat egg whites, they’re perfectly good for you! I personally love eating eggs with the whole egg yolks by either boiling them, frying or poaching.
But if you don’t want to eat the yolk because of cholesterol, I absolutely understand.
Can you Freeze Egg Whites?
Egg-whites may only be frozen if they have been removed from the eggshell, separated from the egg yolk and mixed with a small amount of salt or sugar.
If this is not done, when thawed the egg-whites will liquefy – being very runny in texture.
The easiest way to freeze them for future use is by using an ice cube tray.
Simply fill each compartment of the tray with one egg-white each, freeze, and then pop out the frozen cubes and into freezer bags and then use them when you need them.
After storing your whites in freezer bags – make sure to label and date them.
Pop them out of the freezer when you’re ready to use them.
The whites can last up to a year in the freezer and you can thaw as many as you need without having to thaw the whole batch of them.
When freezing egg-whites it is important to remember that they will not have the same consistency when thawed as fresh egg-whites, and will be more liquid in texture.
How can You Avoid Getting a Salmonella Infection?
When you are cooking with egg whites, it is important to avoid Salmonella.
This bacterium can be found in the egg white of chickens that aren’t properly washed or handled during processing and packaging.
The following tips will help you cook eggs safely:
- Wash your hands before handling any food items after touching raw eggs or eggshells.
- Cook eggs until the whites and egg yolks are firm. Don’t eat them runny.
- Avoid eating raw or undercooked eggs, including dishes such as Caesar salad dressings, Hollandaise sauce, and homemade ice cream. Unless if they’re made with pasteurized eggs.
- Consider buying pasteurized eggs for use in lightly cooked dishes.
- Store eggs in their carton in the refrigerator and use them before the expiration date.
- If you are pregnant, elderly, or have a weakened immune system, avoid eating raw eggs altogether.
Well, there you have it, 21 delicious recipes that are made with egg-whites!
These recipes are perfect for anyone looking to cook healthier meals or lose weight. So why not give them a try and see if you’ll enjoy them.
If you enjoyed this article, please share it with others to help them discover what to do with leftover egg whites too.
Any questions? Leave a comment below.