Boiling egg white can be a tricky process for some of us, even though it’s pretty simple and straightforward. And, for those of us whose breakfasts are not complete without eggs, it might be good to know just how much we can do with eggs. Eggs are so satisfying, and you might be so engrossed in them that you might forget there are other ways to cook them. I know that feeling well.
Over the years, some have had reservations about eating eggs because of the yolk’s high cholesterol content. Research, however, has shown that it’s quite the opposite; eggs aid in the production of the cholesterol your body needs. In particular, egg white contains more than half the protein found in a whole egg. They’re also low in calories and fat, so you never had to worry about your cholesterol level after all!
There are several ways to cook your egg whites, and, even though they are rather plain and bland, you can flavor them with an almost limitless amount of seasonings. You may not already know, but there’s no limit to what you can do with your eggs.
Since we all love eggs, let’s make them delicious and, while we’re at it, add some variety.
What are the nutritional benefits of egg white?
- It is low in calories–a whole hard-boiled egg contains only about 75 calories in total. Hard-boiled egg whites have just 20 calories– a yolk has around 55 calories– 5 of which are from carbohydrates and fat. The remaining 15 calories are protein-based.
- It contains a lot of minerals, like magnesium and phosphorus calcium. It also has the antioxidant minerals zinc and selenium, as well as iron and components of hemoglobin, needed to transport oxygen in your body. The electrolyte minerals potassium and sodium, which help in conducting electricity for proper heart and muscle functions, also have a presence.
- It has a high protein content. The egg white is a rich source of protein and contains 25% more protein than the yolk. According to the Institute of Medicine, protein should make up at least 10% of your daily calorie consumption, and egg whites can provide from 2 to 7%. If you have hard-boiled eggs every day, you’ve already got most of what you need!
- It contains vitamins. Even though they are not in any large amount, there’s a variety of vitamins from eating egg: vitamin B6 and B12, riboflavin, folate, niacin, and choline. These vitamins support your brain, regulate blood processes, and help your body’s metabolism run smoothly.
Super healthy right?
How to properly boil egg white
Did I mention that egg whites can be especially delicious? They can be perfectly delectable, and you’ll love the way they slowly melt in your mouth. Even though boiling eggs can be complicated, it’s a simple process. If you don’t want the yolk, you can take it out and boil only egg whites.
Your food should be a meal for the eyes and the stomach; egg whites are no exception. So, to get the best out of your eggs, pay attention to water and heat.
Choose fresh eggs. They offer a crisp feeling of freshness in every bite, and the flavors are so much more pronounced. You can get much more sweetness out of an egg white than you might think.
If you’ve got leftovers after a hearty meal, or you’re just looking for a healthy snack alternative, egg whites are the perfect choice. Not only are they tasty, but there are so many options for cooking your egg whites. Plus, they’re an easy ingredient to have around.
Hard boiling your egg
For this, you only need eggs, water, and a pot or pan.
- Put your eggs in your pot (or pan)
- Pour in water
- Place a lid on your pot
- Allow to boil
This is by far the easiest and most-conventional method, but there are, of course, plenty of other ways to cook and make hard-boiled eggs taste better.
Aside from this conventional way of boiling egg whites, let’s take a look at other recipes for cooking the egg white.
Egg White Omelette
The sound of omelets makes me hungry! There’s no better staple breakfast food. With so many combinations and methods, there’s never any need for you to run out of ideas.
- 3 egg whites
- 1 teaspoon of milk (optional)
- Oil or non-stick cooking spray
- Spray your non-stick cooking spray in a pan, and place over medium heat.
- In a bowl, combine your egg white, salt, pepper, and milk. Thoroughly whisk until it begins to froth. Add seasoning to your taste).
- Pour the mixture into the heated pan, and quickly turn the pan so that it can spread evenly.
- Cook the egg for about a minute or two. It should still be a little glossy.
- With a spatula, hold the egg mixture and carefully tilt the pan so that the remaining raw eggs can drain and fry for about 30 seconds.
You can add your favorite toppings to your egg whites; a combination of tomatoes and cheese is a perfect topping for your omelet. If you like yours plain, dig in!
Making an omelet is a really easy way to make sure you’ve got tasty food. If you’ve never tried to make one, waste no time.
Who doesn’t love a batch of perfectly scrambled eggs? Let’s see how we can make some top-notch scrambled eggs.
- 3 egg whites
- Oil or non-stick cooking spray
- Ground pepper
- Over low heat, spray your non-stick cooking spray over the pan’s surface.
- Without beating them, pour your eggs into the pan, and sprinkle ground pepper.
- Stir constantly with a spatula until the egg whites are sticky.
- Add your salt, and taste for seasoning. You can add more if needed.
To spice up your scrambled egg, you can top with cheese crumbles, onions, and spinach. Vegetables are also a good choice.
Ways to style your egg whites
We tend to disregard the egg white and use the yolk. However, just like the yolk, there are so many ways you can prepare your egg whites.
Cooking is an art, and I always love to try out new things and get creative with my food. Nobody likes to waste food, so let’s put our leftover egg whites to use instead of throwing them in the trash
It may sound somewhat strange, but you can use your leftover egg whites to make some cocktails. Just toss some egg whites into any drink of your choice to add a little frothy body to it. You’ll never go back to drinking cocktails the same way again.
A cup of fruit mousse is the epitome of savory taste. It’s quite possibly the easiest dessert you can make; just 5 minutes, and you’ll drown yourself in its sweetness.
For this, simply mix egg whites, fruits, and sugar in your food processor and blend. The egg whites will lace the fruit and give them a bright and smooth consistency. Just scoop your mousse into a glass, top it with whipped cream, and enjoy yourself!
Buttermilk Vanilla Waffles
We are all used to using whole eggs for our buttermilk waffles. But why not try just the whites? They are not only lighter in calories–making your waffles much healthier– but, due to their moisture content, egg whites help waffles to rise.
Waffles depend on steam to rise, so, rather than use the whole egg — which gives a cakey finish– let’s try for more crispy and airy buttermilk waffles.
Some things are better tasted than told; there’s nothing better than spreading a sweet, smooth, gluey icing over your perfectly made cookies. Egg whites make sure that the icing sets in silky and thick, giving you a smudge-free decor.
Lofthouse-style Frosted Sugar Cookies
Using egg whites for your frosted sugar cookies is heavenly. Add a little cream, and your cake will have a luxurious texture that’s irresistible to temptation. If that’s still not tasty enough, you can also top it off with sprinkles of your choice.
Used to having your boring, old spiced nuts? It might be time to try them with some egg whites; you might never go back. Egg whites give your nuts a sweet and crispy finish with a really sweet flavor. You don’t need a lot of egg whites; just one or two, and you’re on your way to a whole new spiced nuts experience.
Egg bacon pizza
A slice of pizza is great for any time of day! Try some egg bacon pizza; it’s healthy, tasty, and satisfying.
Angel food cake
The classic angel food cake is simply a must-have divinity. Beat your egg whites with sugar until your mixture has a silky soft texture. Pour your cake flour into your batter and bake. You won’t be disappointed.
Still thinking of throwing away your egg whites?
You can cook with your egg whites in so many more styles, so don’t be scared to get creative– just for it! There’s only one way to find out how good it can be, and that’s by trying it. I just might be something out of this world!
We have seen how you can hard boil your egg whites. We have also seen how nutritious and delicious your very healthy egg whites are by supplying your body with needed nutrients. Even though egg white is delicious on its own, I know it can also get really boring to have them plain all the time.
Since we’ve seen so much you can do with them, put them to use instead of the trash. Get creative!
Try something new today with egg whites. They never disappoint!