There are many conflicting opinions on the nutrition benefits of eggs. However, many nutritionists and doctors say they are a great source of protein even if you just eat the egg whites. In fact, egg whites make up more than half of the protein content in an egg. They also contain selenium, riboflavin and potassium, which are all crucial to a healthy diet.

Avoiding the yolks in eggs cuts down on your cholesterol intake and still provides a satiating meal for breakfast, lunch or dinner. There are many different ways to go about cooking egg whites. You can make them the main dish in your breakfast, include them as a side to a meal, and add your favorite toppings like cheese and vegetables to make them healthier. Egg white recipes usually take just a few minutes to complete and will keep you feeling satisfied for hours on end.

How to Cook Egg Whites

You can start cooking egg whites either by looking at egg white recipes or simply by placing egg whites in a bowl with salt and pepper and any toppings of your choice, stirring them thoroughly, and cooking them in an oiled or non-stick pan until they set. One popular way to cook and enjoy them is to make an egg white omelet, which is an easy breakfast that takes just a few minutes to make and can be reheated the next day.

Easy Egg White Recipe

Total Time: 15 minutes | Prep Time: 5 minutes | Serves: 4

Ingredients

  • 4 teaspoons extra-virgin olive oil
  • 1 small onion, finely chopped
  • 1 10-ounce package of frozen chopped spinach, patted dry
  • 4 plum tomatoes, finely chopped
  • Salt
  • Pepper
  • 12 egg whites
  • 2 tablespoons water
  • Nonstick cooking spray 

Directions

In a skillet, heat the extra-virgin olive oil over medium heat. Add the spinach, tomatoes, onions and a pinch of salt. Cook the onion for 3 to 5 minutes, or until it’s soft. Add pepper to taste. Remove everything from the skillet and place it in a bowl.

In another bowl, whisk the egg whites, water, and salt and pepper to taste until the mixture is frothy. Spray a medium skillet with cooking spray until it’s fully covered, and then heat it on medium heat. Add one-fourth of the egg whites, and make sure they cover the bottom of the skillet. Cook for about two minutes until they set. Grab a rubber scrapper, and use it to lift up the eggs and allow the runny uncooked egg to flow underneath. Spoon a fourth of the spinach-and-vegetable mixture onto one-half of the omelet. Fold over the omelet and slide it onto a plate. Repeat with the rest of the mixture and the egg whites.

Safety Considerations

When cooking egg whites, you need to be careful in terms of food safety. It’s important to cook the egg whites thoroughly because raw or uncooked eggs can give you salmonella. If you don’t want to take any risks, you can buy egg substitutes, which are pasteurized. This means they are pre-cooked, which rids them of any salmonella that may have been there.

As soon as you get home from the store, make sure you refrigerate your eggs, because that will also ward off any salmonella issues. Don’t keep them in the door of your refrigerator; instead, place them in a colder area that’s 40 degrees Fahrenheit or even cooler. Then, make sure you use the eggs within three to five weeks of storing them in the fridge.

If you have egg white substitutes, you may be able to keep them longer. Just check the expiration date on the pint or carton that you purchase.

About the Author

Kylie Ora Lobell

Kylie Ora Lobell is a lifestyle, food and beverage writer for the Los Angeles Times, the Washington Post and the Jewish Journal of Los Angeles.