Chomping egg whites is a great way to add protein to your diet. Egg whites contain essential minerals like magnesium, potassium, calcium, phosphorus, copper, zinc and iron. Despite their stellar nutrient profile, their bland taste makes them a little difficult to swallow - especially if you eat them frequently.

I typically eat six egg whites for breakfast and six egg whites right before bed. In order for me to stick to that plan, I had to find a way to make my egg whites taste good!

These are some of my favorite ways to produce yummy protein-packed egg white treats:

1. Frozen Egg White Dessert

Typically I eat these frozen egg whites, brush my teeth and head to bed. Eating your last meal right before you hit the sack will help your muscles repair overnight.

Ingredients

  • 6 Egg Whites (use the liquid egg whites that come in a carton for this recipe)
  • 1/4 cup Unsweetened Vanilla Almond Milk (I like the 45-calorie Almond Breeze brand)
  • 1 tiny scoop of Kal Stevia (Or substitute 2 Truvia packets, but keep in mind that Truvia has 3g carbs per packet)
  • 1 tbsp Unsweetened Cocoa Powder (Or substitute 1/2 cup of Chocolate Whey Protein instead)
  • 1 tbsp Natural Peanut Butter (Or substitute 2 tsp Cinnamon instead)

Directions

  1. Blend all ingredients for about 30 seconds, then pour the mixture evenly into 6 muffin tins and place in the freezer.
  2. Freeze for 2-to-3 hours.
  3. I usually prep these as I clean up dinner, so they are ready to eat 2-to-3 hours later.
  4. After you take desserts from the freezer, let them sit for 4-to-5 minutes.
  5. If you have trouble getting them out of the muffin tin, run the bottom of the pan under warm water.
  6. I eat all six for my last meal - it's like eating dessert! They have the consistency of a Popsicle or fruit bar. Delicious!

Nutrition Facts

  • Serving Size 1 (6 muffin tin cups)
  • Calories 216
  • Total Fat 12.75g
  • Total Carb 7g
  • Protein 30g

Frozen Egg White Dessert PDF (65.5 KB)

2. Chocolate Peanut Butter Egg Whites

Mmmmmmm! No need for a late-night trip to the freezer for chocolate ice cream if you have this recipe!

Ingredients

  • 6 Egg Whites
  • 1/4 cup Unsweetened Vanilla Almond Milk
  • 1 tbsp Unsweetened Cocoa Powder
  • 2 packets Truvia
  • 1 tbsp Natural Peanut Butter

Directions

  1. Blend all ingredients.
  2. Spray frying pan with non-stick olive oil cooking spray.
  3. Pour batter into pan and cook like a regular pancake.
  4. Note: It may not flip as well as a regular pancake would. When plated, top with 1 tbsp Natural Peanut Butter. Enjoy!

Nutrition Facts

  • Serving Size 1
  • Calories130
  • Total Fat 2g
  • Total Carb 12.5g
  • Protein 22g

Chocolate Peanut Butter Egg Whites PDF (13.4 KB)

3. Chocolate Orange Egg White Puffs

Remember the Terry's Chocolate Oranges that you got in your stocking as a child? Well, one day I had a craving for one and decided to get a little creative in the kitchen. I came up with this egg white recipe.

It doesn't taste exactly like Terry's oranges, but it filled my craving with no added sugar.

Ingredients

  • 4 Egg Whites
  • 1/4 cup Unsweetened Vanilla Almond Milk
  • 1 tbsp Unsweetened Cocoa Powder
  • 2 packets Truvia
  • 1 tsp Orange Extract
  • 1/2 scoop Vanilla Whey Protein Powder

Directions

  1. Preheat oven to 350 degrees and spray muffin tin with non-stick cooking spray.
  2. Blend all ingredients and pour batter into muffin tin.
  3. Bake for 25 minutes.
  4. After removing from oven, immediately remove puffs from pan.
  5. Muffins may deflate a little after cooking.
  6. If you do not care for the taste of orange, substitute orange extract for almond or omit extract altogether.

Nutrition Facts

  • Serving Size 1 serving (6 puffs)
  • Calories 138
  • Total Fat 2g
  • Total Carb 4g
  • Protein 26g

Chocolate Orange Egg White Puffs PDF (13.5 KB)

4. Spicy Egg Whites

This might seem pretty basic, but it is the way I eat my egg whites most mornings. It is a quick and easy way to get your day started with green vegetables and protein.

Ingredients

  • 6 Egg Whites
  • 1 cup Spinach
  • Black Pepper
  • 2 tbsp Salsa

Directions

  1. Spray frying pan with non-stick olive oil cooking spray.
  2. Scramble together egg whites, spinach and pepper.
  3. After eggs are cooked, add salsa on top and enjoy!
  4. I usually eat them with a side of ½ cup old fashioned oats and ¼ cup berries with a little bit of almond milk.

Nutrition Facts

  • Serving Size 1 serving
  • Calories 130
  • Total Fat 1g
  • Total Carb 6.4g
  • Protein 23.6g

Spicy Egg Whites PDF (13 KB)

5. Little B's Southwest Scramble

Ingredients

  • 10 Egg Whites
  • 1/2 cup Spanish Rice
  • 1/4 of a small Red Onion
  • 1/2 cup Black Beans
  • 1/2 fresh Tomato, diced
  • 1/2 Avocado, diced
  • 1/4 cup Pepper-Jack Almond Cheese, shredded
  • Jalapenos (optional)
  • Tapatio (optional)

Directions

  1. Spray large frying pan with non-stick olive oil spray.
  2. Cook egg whites for 1 min.
  3. Add all other ingredients and cook for 4-to-5 minutes on med high.
  4. Top with Tapatio (optional).

Nutrition Facts

  • Serving Size 2 servings
  • Calories 319.5
  • Total Fat 8g
  • Total Carb 29.5g
  • Protein 26.5g

Little B's Southwest Scramble PDF (60.2 KB)

About the Author

Natalie Hodson

Natalie Hodson

Natalie Hodson is a modern woman who fell into a classic post-pregnancy trap. With Jamie Eason’s guidance, Natalie created a fit body and fit life...

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