Egg White Recipes - 15 creative keto recipes (2024)

FAQs

Are egg whites better than eggs on keto diet? ›

Yes, egg whites are keto-friendly. They provide high-quality protein without any carbs. However, they lack the healthy fats found in egg yolks, which are beneficial on a keto diet.

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.

In fact, you'll find eggs used as an ingredient in keto recipes more than just about any other ingredient. Which is why if you're on the keto diet, eating the best eggs (e.g. pasture-raised, free-range, organic) is important.

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

Use ⅛ tsp. cream of tartar per egg white.

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.

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.

Why add vinegar? Adding vinegar (or any other acid) can make the foam less likely to suffer the consequences of overbeating—lumpiness, loss of water, and collapse. These undesirable consequences result from too many bonds forming between the egg proteins.

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.

What is beaten egg white called? ›

Whipped egg whites are called whipped egg whites, meringue refers to whipped egg whites while sugar is added during the beating process. Egg yolks cannot be “whipped” in the way your thinking, however air can incorporated into them and sugar can be added and it is refered to as “light and ribbony”.

BOTTOM LINE: An egg fast is an extreme, brief version of the keto diet that restricts you to eating mostly eggs, cheese, and butter for 3–5 days. It may promote short-term weight loss, but it risks nutrient deficiencies and weight regain.

Regular, full fat sour cream is made from cream and contains far more fat than carbs. Therefore, it's considered keto-friendly. However, low fat or nonfat sour cream is not. Full fat sour cream can provide some variety in a keto diet when used as a dip base or incorporated into recipes to boost the fat content.

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.

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.

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.

What makes egg whites such a popular food choice is that they deliver quality protein, but are low in calories and have no fats or carbohydrates. A medium-sized egg contains around 6.2 grams of protein, making up more than 12% of the overall edible content.