Do you know, love and eggs are best when they are fresh? Yes, love is beautiful when it is fresh. It is the same with eggs; fresh eggs are best to cook delicious dishes. Therefore, it is very obvious that if you buy eggs, they need to be cooked until they become stale. But the question is, what to do with egg whites? Or what are the tasty dishes that can be made using egg whites? Thus, we have come with 6 yummy recipes that will make your mouth watery while reading the article, though. However, all these recipes are less time-consuming and will give you a fantastic taste for sure. So, let’s begin discussing the benefits of egg whites.
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What to do with egg whites when you love to eat spicy food?
Egg whites are surprisingly used for numerous delicious dishes. But what to do with egg whites if you are a spicy food lover? Thus, we have come with these super tasty recipes for you.
Mini bacon egg muffins
Notably, this low-fat, high-protein breakfast is indeed a superb start for your day.
Ingredients
- 4 cooked and crumbled slices of bacon
- 1 cup egg whites
- ¼ cup shredded cheddar cheese
- ¼ cup cottage cheese(low fat)
- 4 tbsp fat-free yogurt
- ¼ teaspoon salt
- ⅛ teaspoon pepper
How to prepare?
- Preheat the oven. Spray cooking spray in the muffin tin and keep aside.
- Put all ingredients in a bowl and whisk together. Pour the batter into the tins.
- Bake the tins in preheated oven for 15-20 minutes until the muffins are fluffy.
- Extract the muffins from the tins carefully and serve.
- Also, you can also refrigerate it, keeping it in an airtight container, and enjoy it later on.
Egg white muffins
Ingredients
- 1 cup egg whites
- ½ cup chopped spinach
- ¼ red pepper(diced)
- 4 tbsp cooked, diced sausage
- ¼ cup cheese
- ¼ cup crumbled bacon
- ⅛ teaspoon salt
- ⅛ teaspoon pepper
How to prepare?
- Preheat the oven and then spray muffin tin with olive oil.
- Keep chopped spinach, red peppers, bacon, and sausage in different bowls.
- Add all whites liquid to the muffin tins. Sprinkle some salt and pepper over it.
- Bake the muffins for 15-20 minutes until set.
- Cool and serve.
Egg White Scramble Sandwich
Ingredients
- ½ cup sliced button mushrooms
- ½ cup sliced zucchini
- 1 tbsp olive oil
- 4 Egg whites
- Salt and pepper according to taste
- ⅛ teaspoon tabasco sauce
- 2 toasted slices of whole wheat bread
How to prepare?
- Put olive oil in a pan and stir-fry the mushrooms and zucchini over low-medium heat.
- After cooking for 5 minutes, soak up the liquid of mushrooms on a tissue paper.
- Take a small bowl & beat the eggs and add a little salt and pepper.
- In the same pan, cook the eggs over low-medium heat for about 5 -6 minutes.
- Then mix the vegetables back in the pan, and add Tabasco sauce. Remove the pan.
- Spread it over the toasted bread & serve!
What to do with egg whites when you love sweet dishes?
If you are a sweet dish lover, then don’t get confused about what to do with egg whites. We have incredibly tasty recipes for you below. You can serve them as desserts to your guests, and they will surely love them.
Cranberry Protein Muffins
Ingredients
- 1.5 tablespoon vanilla protein powder
- ½ cup almond or banana flour
- ¼ cup apple sauce
- 2 tablespoon egg whites (all whites)
- 1 teaspoon cinnamon
- ¾ teaspoon baking powder
- 1 tablespoon vanilla extract
- 1 tablespoon dried cranberries
- ½ teaspoon salt
- 1 tablespoon maple syrup or buttermilk syrup
How to prepare?
- Preheat the oven.
- Whisk all the ingredients together. Pour the mixture evenly in the sprayed muffin tin.
- Bake for 12 minutes
- Cool and serve
Strawberry protein pancake
Ingredients
- 1.5 tablespoon vanilla protein powder
- ½ cup oats
- ⅓ cup apple sauce
- ⅓ cup egg whites (all whites)
- 2 tablespoon yogurt
- 1 teaspoon vanilla extract
- ½ teaspoon baking powder
- ¼ chopped strawberries
How to prepare?
- Mix everything except strawberries and whisk until no clumps.
- Take a non-stick pan. Pour the batter into the pan in a way that it forms a circular shape, and then add a strawberry on each one.
- Flip and cook the other side too.
- Use strawberries, syrup, yogurt as the topping. Serve!
Pumpkin donut holes
Ingredients
- 4 tbsp unsalted butter
- 1/3 cup sugar (granulated)
- 1 egg white
- 1/4 cup pumpkin puree
- 1/4 tsp salt
- 1 tsp baking powder
- 1/4 cup milk
- 1 cup all-purpose flour
For coating:
- 4 tbsp melted and unsalted butter
- 1/3 cup sugar (granulated)
- 2 tbsp cinnamon
How to prepare?
- Preheat the oven and then spray muffin tin with olive oil.
- Beat butter and sugar together in a bowl for 2-3 minutes until fluffy.
- Now, mix the egg and the pumpkin puree into it.
- Mix the flour, baking powder, and salt.
- Mix the dry ingredients in the wet mixture.
- Add milk into it and mix well.
- Pour the mixture into the muffin tins.
- Bake them for 12-13 minutes, until set.
- Cool the muffins.
- For coating, melt the butter and make a mixture of cinnamon and sugar.
- After this, dip muffins in the melted butter and roll in the mix of cinnamon and sugar. Serve and enjoy!
Egg whites health benefits
Eggs are particularly an essential part of breakfast for egg lovers. In addition to this, you can use them to make desserts, cakes, and much more. Moreover, they can be made into omelets and can be boiled, fried, or anything. But what are the benefits of eating egg whites? It is known that egg yolk contributes to an increase in cholesterol levels. While eating only egg whites can lower calories and fats. Some of the great benefits of eggs are discussed below:
- Low cholesterol: Eggs become cholesterol-free once you remove the egg yolk. Therefore, those who do not need to increase their cholesterol levels can eat only egg whites. Lower levels of cholesterol reduce the risks of heart diseases.
- High protein: Egg whites contain low-fat protein that is incredibly advantageous for the body. The yellow part has less protein as compared to the white part. Moreover, high protein helps in building muscles and also keeps you fuller for long hours.
- Contains fewer calories: Egg whites are probably less-calorie food. However, separating the egg yolk from the meal can lead to a less calorie diet. Therefore, it is beneficial for you if you are on a diet or involved in losing weight. Just make sure you need to consume only the whites instead of the whole.
Some more benefits of egg whites
- Maintains blood pressure levels: Egg whites are also a potassium source that helps reduce and maintain blood pressure levels. Therefore, if you are a patient with extremely high BP, you can consume egg whites without thinking about it. Also, potassium helps in maintaining bone health. Moreover, potassium also plays a role in the proper functioning of your body.
- Prevents cardiovascular diseases: Potassium helps reduce blood pressure levels, which can prevent cardiovascular diseases. Moreover, it also helps in the smooth blood flow and averts the chances of blood clotting.
- Contains crucial vitamins: Egg whites have all the vital vitamins like A, B-12 & D. Furthermore, it contains vitamin B2, also called riboflavin that is important for conditions such as one of the most important vitamins is riboflavin, also known as vitamin B2, which is helpful in many aspects such as healthy skin, hair, eyes, and more. It also plays a role in the correct functioning of the nervous system.
What are the side effects of egg whites?
Egg whites are just fantastic for breakfast! Isn’t it? But are there any side effects of egg whites? Although egg whites are healthier, they also have some cons, which you need to know before eating them. In addition, people who consume eggs regularly may experience its side effects. Here are the side effects mentioned below:
Allergies: Eating egg whites in excess quantities can cause allergies, including rashes, nausea, swelling, vomiting, diarrhea, sneezing, coughing, and much more. Moreover, sometimes they also cause breathing difficulty, less blood pressure, inflammation in the mouth, and even unconsciousness. Thus, if you are facing these allergies, you should avoid eating egg whites.
Food Poisoning: If you consume raw eggs, you must know that it contains Salmonella bacteria. It can affect your intestinal tract. Thus, to avoid this bacterial infection, you must consume cooked, fried, or boiled eggs.
Deficiency of Biotin: Deficiency of Biotin, also called Vitamin B7 or Vitamin H, can cause skin infections, lack of muscle tone, cramps, and even hair loss. Overconsumption of egg whites may lead to biotin deficiency. Thus, you may consider this before consuming egg whites regularly.
Too much Protein: Although egg whites are rich in proteins, high protein can also be harmful. People suffering from any problem related to the kidney should avoid consuming high protein. Thus, if you are an egg lover, you must have only two egg whites daily. In addition to this, if you have liver problems, you should ask your doctor before eating them.
Wrapping up
Now, you can easily wipe off this question from your mind about what to do with egg whites. As we have provided you with the best recipes, you can probably enjoy making and tasting them. But while preparing egg white dishes, make sure that you are aware of the side effects mentioned above in the article. And if you are a high BP and heart patient, you must add egg whites to your breakfast to help lower the blood pressure and overcome heart diseases. Hope this article was helpful for you from all aspects. Thank you!