Egg White Recipes - 15 creative keto recipes (2024)

FAQs

Are egg whites good for keto? ›

Can you use egg whites on keto? Egg whites are almost pure protein, with little to no fat or carbohydrates. So they are a great option for keto and low carb diets. They also help add structure to many keto bread recipes and cakes.

Conclusion. Eggs are the perfect food to incorporate in a ketogenic diet, no matter if you're having frittata, omlet, or an egg salad. Research shows that it is safe to eat from 3 to 6-7 eggs every day.

Make the most of leftover egg whites by whipping them into light desserts such as meringues, pavlovas and macarons or savoury dishes like frittatas.

The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the 'ideal' keto ratio.

Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries. If you're unsure whether the keto diet is right for you or how it may affect your health, consider speaking with a dietitian or your healthcare provider.

The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties. If you're following the keto diet or know someone who is, be sure to keep these cheeses in mind to promote ketosis and meet dietary goals.

Can You Eat Bacon On a Keto Diet? While you may not think of bacon as diet food, most types of bacon fit perfectly into a keto diet plan since they're low in carbs yet high in protein and fat. That means bacon is perfect for snacking on in the afternoon or mixing into your chicken dinner dish for some extra flavoring.

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

What are 2 rules for making fluffy egg whites? ›

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.

New, room temperature egg whites will whisk up faster than old, cold eggs. Make sure the bowl you whisk the egg whites in is free from any greasy residue. Make sure that no egg yolk is in with the egg whites. Egg yolks are very high in fat and will hinder the whisking process.

Any yolk (or other fat, oil, or grease) that makes its way into the whites will keep the whites from whipping up as big and fluffy as possible. When separating more than a few eggs, consider using the three-bowl method: one bowl to crack the egg into, one to put the whites in, and one to put the yolks in.

Fresh egg whites can be separated from yolks and safely frozen for up to a year, but are best when used within 2 months. Freezing is a great option when you've made a particularly yolk-heavy recipe like hollandaise sauce, and find yourself with leftover egg whites that you don't plan on using right away.

Store in the fridge for up to four days. Whites in an airtight container will also keep in the fridge for four days. Freeze egg whites in an airtight container for up to six months.

Too much yolk can overwhelm a dish with "eggy" flavor, and their tenderizing function weakens a cake's structure. Too much white, on the other hand, will create an awkward batter and a dry cake. Using the whole egg gives you the best of both worlds.