Delicious and Healthy Egg White Recipes for Weight Loss

Losing weight involves both exercise and conscious food choices. Some foods aid weight loss, while others hinder it. Egg whites, high in protein and low in calories, can be a valuable addition to a weight loss plan. According to Natalie Kravat, RDN, LDN, MS, at Jugo Feed, "Egg whites are high in protein and extremely low in calories. One egg white is approximately 15 calories and contains no fat or carbs. Protein is very helpful for weight loss because of its satiety effect."

Here are some of the best recipes containing egg white that are good for weight loss.

Breakfast Recipes

Egg White Frittata

Egg White Frittatas are packed with vegetables, full of flavor, and oh so light and fluffy. This particular frittata recipe is low on calories and fat content, making it a healthy breakfast choice for anyone who is looking to lose weight. Top with diced avocado, hot sauce, or your favorite cheese.

Recipe:

1. Preheat oven to 400 F.
2. Grease a 9×9 round baking dish/cake pan with olive oil or butter, making sure to grease the sides well.
3. Add remaining ingredients, stirring gently with a fork.
4. Place baking dish on top of a baking sheet lined with parchment paper just in case a bit of the oil rises above the egg white mixture (optional, but I do this to avoid grease dripping down into the oven as the egg whites rise and cook).
5. Bake in the oven for 30-35 minutes until egg whites are firmly set.
6. Remove from oven and slice into 4-5 pieces when cooled.
7. Store the leftovers in the fridge for 3-4 days. Freeze this frittata for 2-3 months.

Egg White Omelet

This egg white omelet recipe gets an upgrade when you add grated cheese and fresh herbs! When it comes to egg white recipes, a classic go-to option is an egg white omelette with veggies. Omelets are an excellent way to incorporate protein, veggies, fats, and other essential nutrients in one delicious meal.

Recipe:

1. Using olive oil or cooking spray, heat a pan over medium heat.
2. Saute the onion and jalapeno for a few minutes. For a milder taste, swap the jalapeno for some red or green bell peppers.
3. Add the garlic and tomatoes and cook until the veggies are soft. Season with salt and pepper and transfer the veggies to a plate.
4. Cook for a few minutes until the egg whites are solid and cooked flat on the pan.
5. Remove from heat and add your veggies on top of the egg whites.
6. Next, add the diced avocado, cilantro, and cheese of your choice.

Healthy Make-Ahead Egg White Breakfast Sandwich

Who said breakfast sandwiches can’t be healthy? Fast, kid-friendly, and totally delicious. Egg White Breakfast Sandwiches are here to save you from your regular morning routine. Starbucks breakfast sandwiches may taste great, but if you’re trying to lose weight, the fat content in some of their sammies may work against that aim. But you can avoid that by making this copycat egg white breakfast sandwich at home instead. This recipe layers egg whites, turkey bacon, and white cheddar cheese on top of an English muffin for a nutritious, flavorful breakfast.

Read also: Jamie White's resilience shines in her weight loss story

Egg White Veggie Toast Scramble

Think you don’t have time to make a healthy breakfast? Think again! Egg White Veggie Toast Scrambles are hearty, healthy and ready in under five minutes! Sometimes a dish doesn’t need much labor or fuss to taste great. That’s the case for this egg white scramble, which takes less than 20 minutes to put together.

Egg White Breakfast Cups

Need breakfast on the go? Egg White Breakfast Cups are the light, keo-friendly breakfast that will make mornings easy. Similar to an omelet, these breakfast muffins are the perfect meal prep for busy mornings. They’re also freezer-friendly, so you can make more than one batch at a time and defrost them as needed.

Recipe:

1. Using cooking spray, grease a muffin pan.
2. Add the cheese, tomatoes, and chives evenly among the muffin cups.
3. Lightly whisk the egg whites in a bowl and pour them on top of the veggies and cheese until the muffin cups are full.
4. Let them completely cool for a few minutes before using a knife to gently remove the muffins from the pan.

Egg White Wraps with Smoked Salmon, Spinach & Feta

Good-for-you fats, healthy protein and flavors for days!

Egg White Crepes

You don’t have to travel to Paris to get great crepes! Instead, make them in your kitchen with this egg white crepe recipe. These high-protein crepes are made from combining egg whites and oat flour to form the batter for the thin pancakes. Say ‘bonjour’ to breakfast with these Egg White Crepes.

Egg White Breakfast Smoothies

The next time you’re blending your morning fresh fruits and veggies, try adding an egg to your smoothie ritual. Egg whites are a great, whole food alternative to processed protein powder.

Read also: Are egg white chips keto-friendly?

Egg White Oatmeal

Oatmeal can be dressed up with goodies like diced apples and cinnamon, or naturally sweetened with a touch of honey.

Egg White Breakfast Burrito

Although there are numerous burritos out there that, while delicious, aren’t necessarily considered a healthy choice, this egg white breakfast burrito is a healthy, high-protein bite that can fuel you throughout the day. Ringing in at only 272 calories, this burrito features egg whites and turkey bacon as its main proteins.

Egg White Bites

It’s nice to sit down to a luxurious meal, but sometimes you don’t have the time. This recipe for egg white bites is perfect for a low-fat, low-sodium, protein-packed quick bite that will fill you up without containing a lot of calories, which is a perfect combination for weight loss.

Crustless Egg White Quiche

Eating a quiche is basically like having a savory pie for breakfast-and what could be better than that? How about one that’s low in fat and packed with protein? This recipe is also crustless, which helps to make the quiche low-carb and better for weight loss. This recipe is spiced up with the inclusion of curry powder and cayenne pepper.

Lunch and Dinner Recipes

Egg White Salad Topping

When you want to lose weight, it’s important to maintain a diet that features a lot of lean protein, healthy fats, and of course, fruits and vegetables. Egg whites can play a crucial role as a quality salad topping and act as a substitution for other unhealthy ingredients commonly found in similar dishes. Most egg white recipes require egg whites straight from a cracked egg, but this one calls for liquid egg whites poured from a carton or other container.

Read also: The White Foods Diet Plan

Air Fryer Egg White Frittata

If there’s one kitchen item that’s become a must-have in recent years, it’s an air fryer. The appliance helps to simulate deep frying, but without all of the excess fat from deep-frying oil. Best of all, it can be used to make almost anything you can think of, including this healthy egg white frittata.

Dessert Recipes

French Macarons

Contrary to what many believe, macarons are not the same thing as macaroons. French macarons are delectable sandwich cookies that have a chewy, crisp shell and are perfect for any occasion where you want a sweet treat.

Recipe:

1. To begin, sift the almond flour and powdered sugar into a bowl.
2. Next, beat the egg whites separately until they’re foamy, and add your salt and cream of tartar.
3. Continue beating the eggs and add small amounts of sugar at a time.
4. Then, add the almond flour and powdered sugar into your mixture and gently fold everything together.
5. Spoon the batter into a piping bag and gently squeeze it onto a baking sheet in small, evenly sized circles.
6. Tap the baking sheet onto the counter to release any air bubbles, and let the batter sit for about an hour until it forms a skin.
7. For the filling, mix all ingredients together until creamy. Stir with a spatula to release any air bubbles and place in a piping bag.

Angel Food Cake

This light, fluffy, and airy cake only has six ingredients, making it easy to whip up for a celebration or dinner party.

Recipe:

1. Use a blender or food processor to thin out about one cup of sugar and set it aside.
2. Add your cake flour and salt to the blender and pulse them with the remaining sugar.
3. Next, separately beat your egg whites and cream of tartar together until foamy.
4. Slowly begin to pour the sugar you set aside into the bowl and continue to beat the mixture until soft peaks form.
5. Sift your dry ingredients and fold them together.
6. Pour the batter into a tube pan, but do not grease it.
7. Bake at 325 degrees Fahrenheit for about 40 minutes.

Coconut Macaroons

These crunchy, chewy, and sweet treats are ideal for people trying to avoid gluten and can be stored for up to a week.

Recipe:

1. To enhance the coconut flavor and crispiness, toast your shredded coconut on a baking sheet for about five minutes until it starts to show some color.
2. Next, beat your egg whites, sugar, salt, and vanilla or almond extract in a bowl until it’s foamy or frothy.
3. After that, wet your hands to prevent the ingredients from sticking to you, and shape the coconut mixture into the macaroon shape, which is a small ball about an inch and a half wide.

Egg White Icing

If you’re in a pinch to decorate your cake or cookies or prefer the taste of homemade icing, this egg white icing recipe is perfect for you. You can whip up this topping in no time with just three ingredients and start adding delicious designs to your favorite desserts.

Recipe:

1. Sift the powdered sugar into a bowl and set it aside.
2. In a large mixing bowl or electric stand mixer, beat your egg whites until they’re frothy.
3. Slowly add in the powdered sugar and vanilla.
4. Once all the ingredients are fully mixed in, beat the mixture until you see shiny, stiff peaks.
5. From here, you can add food coloring directly into the bowl or divide up the mixture into several colors.

Meringue Cookies

Meringue cookies are light and airy with a crisp interior. This recipe only requires five ingredients and produces delicious cookies at only 25 calories each.

Recipe:

1. Using a stand mixer or electric mixer, combine the egg whites, cream of tartar, and salt and mix on low speed until foamy.
2. Then, increase the speed to high and gradually add the sugar. Wait about 20 seconds before adding more sugar each time to ensure it properly dissolves.
3. By now, the mixture should have stiff peaks. Next, stir in your vanilla extract and your choice of food coloring.
4. Place the batter into a piping bag and transfer it onto a baking sheet, forming small meringues.
5. Bake at 225 degrees Fahrenheit for 60 minutes. When finished, turn the oven off and leave the door closed.

Meringue Topping

Who doesn’t love a simple, fluffy meringue to top their Lemon meringue pie or Baked Alaska? While meringue topping certainly looks like a lot of effort, it only involves five ingredients. Similar to the recipe above, this dessert essentially creates one giant, dreamy meringue cookie.

Recipe:

1. In a large electric mixing bowl, combine your egg whites and salt and whip until frothy.
2. Then, add the cream of tartar to the bowl and increase the mixer speed.
3. Continue beating the ingredients until the egg whites become fluffy and produce bubbles around the edges.
4. Do this gradually to ensure the sugar is well incorporated and not grainy.
5. Gently add the meringue topping to your pie and spread it evenly to the edges.
6. Use the back of a spoon or spatula to make decorative peaks in the soft meringue.

Pavlova

Pavlova is a decadent yet light and airy dessert named after a famous ballerina, Anna Pavlova. Many people assume that meringue and Pavlova are the same things, and while they are both fluffy, egg white desserts, they have different textures. Both desserts consist of most of the same ingredients, but a Pavlova is typically topped with cream and seasonal fruits.

Recipe:

1. Add your egg whites to an electric mixing bowl and whisk them until soft peaks form. This may take up to 10 minutes.
2. Next, lower the speed of your mixer and gradually add the sugar, one tablespoon at a time.
3. Then, increase the mixing speed and combine the sugar and egg whites together until they are thick and glossy and hold their shape.
4. After that, add your cornstarch and vinegar to another bowl and combine until it forms a thick paste.
5. Add this mixture to your meringue base and increase the mixing speed to combine all ingredients.
6. Scoop the batter out of the bowl and place it onto parchment paper on your baking sheet.
7. Once it has its shape, use a spatula, knife, or spoon to create furrows and swirls on the side, but be sure to smooth out any edges to prevent them from burning.
8. Transfer to the oven and bake at 225 degrees Fahrenheit for 90 minutes.
9. For your Pavlova topping, mix the whipping cream in a bowl on medium speed and gradually add the vanilla extract and sugar.
10. When the cream is smooth but forms stiff peaks, it’s ready to be spread on the Pavlova.

Homemade Marshmallows

Store-bought marshmallows are just fine, but they can’t compare to the homemade version. Using egg whites creates a softer, fluffier, and altogether lighter consistency. This recipe is best made in advance since the marshmallows need to cool for several hours before you can cut and serve them.

Recipe:

1. Start by dusting a small square dish with the powdered sugar.
2. In a saucepan, mix the white sugar, corn syrup, and water.
3. Continue to heat on the stove until you can drop a small amount of the light corn syrup and see a ball form.
4. Add some more water into a metal bowl and sprinkle the unflavored gelatin on the surface.
5. When the syrup comes to temperature, whisk in the gelatin and combine.
6. In a separate bowl, beat the egg whites until they froth and form soft peaks.
7. Then, slowly pour your syrup mixture into the egg whites and continue whisking until the egg whites become stiff.

Chocolate Mousse

Mousse is a fuss-free dessert that’s perfect for adding plenty of toppings, from homemade marshmallows to fresh fruit to cookies.

Recipe:

1. Place the bittersweet chocolate in a large bowl and set it over a double boiler or bain-marie.
2. Simmer on low until the chocolate melts. Remove from heat and set aside.
3. Next, beat the heavy cream in a bowl over ice until it thickens and forms soft peaks. Set aside at room temperature.
4. Then, whisk your egg whites in a stand mixer until they form soft peaks.
5. Fold the egg whites into the chocolate using a whisk. When it’s all fully combined, add in your whipped cream.
6. Gently fold everything together, cover the chocolate mousse, and place it in the fridge. Let it sit for at least one hour to let it set.

Applesauce and Egg White Chocolate Brownies

Brownies are a quick, classic treat that everyone loves. If you’re looking for a low-fat alternative, try these applesauce and egg white chocolate brownies.

Recipe:

1. For this recipe, you can use store-bought brownie mix - opt for a low-fat option if desired.
2. Grease a square baking dish.
3. Combine all ingredients except for the chocolate chips into a large mixing bowl.
4. When the mixture is well-combined, add as many chocolate chips as you like.
5. Pour the brownie batter into the pan and spread evenly.
6. Bake in the oven according to the instructions on the brownie mix.

Snack Recipes

Holiday Nuts

Whether you’re looking for a homemade treat to gift your loved ones during the holidays or want to enjoy a sweet and spicy snack, these holiday nuts are perfect for any occasion.

Recipe:

1. Line a baking sheet with parchment paper.
2. In a mixing bowl, combine all the spices.
3. In another bowl, beat the egg whites until they’re very foamy and frothy.
4. Add your variety of nuts to the egg whites and toss them until they’re completely covered.
5. Add your spices to the bowl and toss until all the nuts are well-coated.
6. Evenly spread your mixture on the baking sheet and bake at 350 degrees Fahrenheit for 10 minutes.

Important Considerations

While egg whites are beneficial for weight loss, Natalie Kravat advises, “I wouldn’t recommend ditching the egg yolk altogether because they contain some important nutrients, such as choline, lutein, and vitamins A, B and D.”

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