Take the first step towards a healthier you with this first meal of the day: Scrambled Egg Whites. A breakfast that is no yolk!
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Congratulations on taking the first step to a healthier you!
After all, I am going to assume that’s why you clicked on a recipe for scrambled eggs that do away with the yellow yolk and use only egg whites instead. Let me reassure you though: No yolk doesn’t mean you have to go without flavor. (Actually, that goes for most healthy versions of your favorite dishes.) I’ve taken to my spice rack to produce some phenomenal eggs whose taste will get you up and at them in the morning.
Did I mention you still get the protein boost and the convenience of a hot breakfast done in only a few minutes? Yep, it’s the best of the eggs you’ve long known but without the stuff you’d rather do without. If only we could do this with all our favorite foods!
Are Scrambled Egg Whites Healthy?
Yep. In fact, that’s why this recipe exists. It’s a healthier rendition of traditional scrambled eggs. The egg whites contain a majority of the amino acids, so you still get a lot of protein. They are also low in fat and cholesterol-free, which will appeal to some, though it should be noted that whole eggs contain healthy fats and dietary cholesterol, which gets a bad rap, being often mistaken for blood cholesterol, which is more damaging to your health. Those on vegetarian, gluten-free, paleo (use coconut or avocado oil instead of olive), Mediterranean, and keto diets can enjoy this recipe.
Should I Manually Separate My Eggs Or Buy Liquid Egg Whites?
This can be phrased another way: Do I go for convenience or freshness? And that really comes down to your busy schedule. Buying whole eggs and then separating them manually is time-consuming but you would at least be in charge of how fresh your eggs actually are. Pre-separated will have been pasteurized but some may say you lose a bit of flavor opting for the convenience. There’s also price to consider, as a carton of liquid egg whites is usually more expensive. I would say, if you have the time AND you plan on doing something with the egg yolks (baking, hollandaise sauce), then go old school and do the separation yourself. If you are making egg whites for many people, liquid egg whites may be worthwhile.
INGREDIENTS
- 1 tbsp olive oil
- 2 tsp garlic, chopped
- 1/2 tsp dry parsley
- 1/2 tsp dry rosemary
- 1/2 tsp dry oregano
- 8 egg whites
- salt (to taste)
- 1/8 tsp black pepper, ground
INSTRUCTIONS
Heat Oil
Warm the olive oil in a pan to prepare for the garlic infusion.
Sauté Garlic
Add the garlic to the pan and cook until it’s just turning golden for a fragrant touch.
Herbs & Eggs
Introduce herbs to the pan and follow with egg whites, then lower the heat for gentle cooking.
Season & Stir
Add seasoning and keep the egg whites moving for a smooth, lump-free scramble.
Final Cook
Remove from heat before fully set to avoid overcooking, letting residual heat finish the job. Plate your fluffy egg whites with toast and savor your healthy breakfast.
Devour!
FAQs & Tips
If you’re doing the separation yourself, you can do that grunt work up to three days in advance. Just cover the resulting egg whites and store them in the fridge. You can also add the herbs to the whites here (though they may lose their flavor); be sure to stir it up before adding it to the pan.
Let the eggs cool completely then store them in an airtight container in the fridge for up to three days. Warm them up using the microwave or stovetop pan. Don’t bother freezing eggs; they’ll get water-logged during the entire process and won’t be very palatable.
That’s definitely doable. Put the egg whites and seasoning in a microwave-safe bowl then give it a good stir. Loosely cover it with plastic wrap or a microwaveable lid to protect the interior of your oven. Set it on HIGH for 60–90 seconds a go, stirring at each interval. Repeat until the eggs have reached the desired consistency.
There are 65 calories and seven grams of protein in each serving, with two egg whites in each serving.
You need to inject them with air. You can start by whisking them really, really, well before adding them to the pan. Another technique some swear by is the addition of liquid—1 or 2 tablespoons of water or milk per egg—to give them more volume. Keep that heat low (so they don’t get rubbery) and stir frequently but gently to get those curds forming.
Serving Suggestions
Scrambled Egg Whites will go with pretty much everything regular scrambled eggs go with. That said, you may want to focus on more health-conscious breakfast dishes. Recipes like Blueberry Gluten-Free Greek Yogurt Waffles, Kale Smoothie, and Whole30 Banana Pancakes will keep the theme of “healthy AND yummy” going throughout your morning meal.
Scrambled Egg Whites
Ingredients
- 1 tbsp Olive Oil
- 2 tsp Garlic chopped
- 1/2 tsp Dry Parsley
- 1/2 tsp Dry Rosemary
- 1/2 tsp Dry Oregano
- 8 Egg Whites
- Salt (to taste)
- 1/8 tsp Black Pepper ground
Instructions
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Heat olive oil in a non-stick frying pan over medium heat.
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Add chopped garlic to the hot oil and sauté until golden, about 30 seconds.
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Stir in dry parsley, rosemary, and oregano, then quickly pour in the egg whites, reducing heat to medium-low.
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Season with salt and black pepper. Continuously stir the egg whites with a spatula to prevent lumps and ensure even cooking.
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Turn off the heat when the egg whites are mostly set but still slightly runny; they will continue to cook from the residual heat in the pan.
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Serve the scrambled egg whites immediately with a side of whole grain toast. DEVOUR!
Nutrition
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