Egg White Recipes - 15 creative keto recipes (2024)

FAQs

Are egg whites better than eggs on keto diet? ›

egg whites? Both are fine on keto! Typically the yolk is avoided due to its concentration of cholesterol. And while the yolk definitely has more cholesterol, calories, and fat than their fellow egg whites, that's also where you get most of the eggs' amazing nutrients!

Chia seeds or flax seeds mixed with water, unsweetened applesauce, yogurt, silken tofu, and vinegar or lemon juice are all keto-friendly options. These substitutes will help keep your cakes, muffins, and quick breads moist and delicious.

Adding in sugar has many benefits. Sugar pulls the water from the structure and allows it to hold its shape better; egg whites beaten without sugar will not peak as firmly as those with. Beaten whites can also sit and hold their shape longer than foams without sugar.

Given this guideline, consuming 8-10 egg whites daily spread across meals as part of a balanced diet can help meet these protein needs without overconsumption. This is assuming you are not including other protein sources. If so, keep it to six.

You should ideally not eat more than 6 to 7 eggs a day to be on the safe side, if we consider the following ratio, associated with the keto diet, i.e. the consumption of about 60% fat, 30% protein and 10% carbs. However, the number of eggs that one can consume on a daily basis will be different for each person.

You technically could — egg whites will still whip to stiff peaks without cream of tartar — but we highly recommend including it whenever it's called for in a recipe. While developing those lofty Japanese Soufflé Pancakes, Molly quickly realized how integral a stabilizer was to create the perfect pancake texture.

You can replace 1 egg or egg white with 3 tablespoons or 45g of aquafaba - and leftover aquafaba can be frozen for use at a later date.

The fresher the egg, the better it will whip up

Make sure the eggs are at room temperature too (important for good aeration). It's harder to separate warm eggs, so you may want to start with cold eggs out of the fridge, separate them, and then let the whites warm up.

While it may seem daunting, a basic meringue is nothing more than a mixture of beaten egg whites and sugar. It's a must-have topping for many desserts, everything from a classic Lemon Meringue Pie to a Heavenly Baked Alaska, and if you follow these simple steps you'll be a master meringue maker in no time.

Adding vinegar (or any other acid) can make the foam less likely to suffer the consequences of overbeating—lumpiness, loss of water, and collapse.

Why add lemon juice to egg white? ›

Acid (lemon juice, vinegar, tartar powder) stabilizes the cross-linking of the proteins; the egg white mass becomes firmer. Even small amounts of egg yolk or fat can prevent stiffening.

Spice it up

The magic of flavorful egg whites is in the seasoning. I don't shy away from liberally using a variety of spices and herbs. Garlic powder, smoked paprika, cayenne pepper and onion powder are my friends. Hot sauce, a ready companion.

But the reality is that eating the whole egg provides a lot more nutritional value. "Egg whites contain a small amount of B vitamins but, for the most part, all of the other vitamins, minerals and antioxidants found in a whole egg are lost if we're just eating the whites," explains Arrindell.

It is important to remember that egg whites do contain much lower amounts of calories and fat, which does make them an ideal choice for dieters or people who are looking to reduce the levels of fat and calories in their daily dietary plans. For ultimate protein and nutrients though, stick with whole eggs.

The American Heart Association says eating one egg or two egg whites per day is healthy for those who like eggs as a part of their diet. But how much you can eat per day is going to be dependent on what else you consume that day.

A typical egg fast lasts between three to five days, as this will be enough to overcome a weight loss plateau and promote ketosis. It is not recommended to follow this approach for longer than five days unless under medical supervision. Doing so will increase your risk of nutritional deficiencies and digestive issues.