Dairy & Eggs | Low Fat Low Calorie High Protein

Eggs Whites

Gallus gallus domesticus Allergens: Eggs
eggs whites

Sourcing & Taxonomy

  • Family N/A (Animal product)
  • Primary Cuisine Global
  • Seasonality Year-Round
  • Source Chicken eggs

The Forktionary Angle

"The versatile binder and aerator for light-as-air creations."

Definition

The clear, viscous liquid portion of an egg, primarily composed of protein and water, known for its foaming ability.

Sensory Profile

TasteNeutral, Mild, Slightly sulfurous when cooked
TextureViscous (raw), Foamy (whipped), Spongy/Firm (cooked)
AromaMild, Slight sulfur (cooked)
AcidityLow

Technical Metrics

Foaming Capacity

Increases 6-8x in volume when whipped

Protein Content

~4g per large egg white

Storage Life (Separated)

2-4 days refrigerated

Nutrition Facts

Per 1 large egg white (33g)
Calories52 kcal
Total Fat0.2 g
Saturated Fat0 g
Trans Fat0 g
Cholesterol0 mg
Protein11 g
Total Carbohydrate0.7 g
Dietary Fiber0 g
Total Sugars0.7 g
Calcium7 mg
Iron0.1 mg
Potassium163 mg

Chef’s Secret

A pinch of cream of tartar stabilizes egg white foam, allowing it to reach higher volumes and remain stable longer, crucial for perfect meringues.

Substitutions

Best Match

Aquafaba (Chickpea Brine)

3 tbsp: 1 egg white

Excellent vegan substitute for foaming properties in meringues, mousses, and cocktails.

Flax Egg

1 tbsp ground flax + 3 tbsp water: 1 egg white

Good binder in baking, but lacks aeration properties of egg whites; not for meringues.

Powdered Egg White

1 part powder + 7 parts water: 1:1 liquid egg white

Convenient, shelf-stable, and performs well for whipping and baking, often used by professionals.

Silken Tofu (blended)

1/4 cup blended tofu: 1 egg white

Acts as a binder and emulsifier in savory dishes and some baked goods, not for aeration.

Buying Guide

Opt for fresh, liquid egg whites in cartons for convenience, or separate from whole eggs. Check expiry dates.

Flavor Pairings

Sugar vanilla lemon vinegar cream of tartar vegetables lean meats.

Recipes Using Eggs Whites

Oamc Freezer Make Ahead Time To Make Vegetarian Kid Friendly

100 Whole Wheat Buttermilk Pancakes

Fluffy, 100% whole wheat pancakes—no refined flour here! This recipe delivers a hearty, wholesome breakfast that's perfect for busy mornings. Make a big batch, freeze for later, and enjoy delicious, nutritious pancakes anytime. Say goodbye to bland whole wheat and hello to fluffy, flavorful goodness!

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Healthy Breads Quick Breads Cuisine

Almond Bread

Experience the delightful crunch of homemade almond biscotti! This recipe creates elegant, twice-baked cookies, perfect for dunking in coffee or enjoying as a delightful treat. The simple meringue base results in a light and airy texture, while the toasted almonds provide a rich, nutty flavor. Easy to make and even easier to store, these biscotti will be a kitchen staple!

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Meat Main Ingredient Fruit Preparation

Almond Pork Tenderloin With Dried Cranberry Apple Conserve

This surprisingly light and flavorful recipe will even win over pork skeptics! Tender pork tenderloin is coated in a crunchy almond panko crust and paired with a sweet and tart cranberry-apple conserve. Perfect for a romantic dinner or a special occasion, this recipe is easier to make than you think. Get ready to impress!

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4 Hours Or Less Cakes Time To Make Desserts

Alton Brown's Coconut Cake With 7 Minute Frosting

Indulge in this decadent Alton Brown-inspired coconut cake! This recipe recreates the magic of his show, featuring a moist and flavorful coconut cake layered with a luscious 7-minute frosting. While Alton Brown famously makes everything from scratch, this adapted version offers flexibility for busy bakers. Discover how to achieve a less-fat version of this birthday cake masterpiece, perfect for a special celebration. Get ready to impress with this show-stopping dessert!

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Dietary Low Saturated Fat Cakes Kid Friendly

Angel Food Cake

Fluffy, light, and heavenly! This homemade angel food cake recipe is unbelievably easy and tastes far superior to anything you'll find in the store. Get ready to impress your friends and family with this classic dessert that's surprisingly simple to make. Each bite is a cloud of delicate sweetness!

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Omelets And Frittatas Preparation Equipment Eggs

Apple And Leek Frittata

Indulge in the cozy flavors of fall with this stunning Apple and Leek Frittata! Inspired by "The New American Plate," this recipe combines sophisticated tastes with wholesome ingredients. Perfect for a leisurely Sunday brunch, a light supper, or even a delightful room-temperature snack. Sweet apples and savory leeks mingle beautifully with fragrant sage in a fluffy egg custard. This recipe is easy to follow and delivers a burst of autumnal goodness in every bite.

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Low Sodium Low Protein Pitted Fruit Low Saturated Fat

Apple Cherry Crisp

A delightful and healthy Apple Cherry Crisp recipe inspired by Moosewood! This comforting dessert features a sweet and tart fruit filling topped with a buttery, crunchy oat crumble. Perfect for a cozy night in or a special occasion, this recipe is surprisingly easy to make and delivers incredible flavor.

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Picnic Preparation Yeast Snacks

Apple Pie Stuffed Soft Pretzels With Streusel

Get ready for a taste sensation! These Apple Pie Stuffed Soft Pretzels with Streusel are a delightful twist on classic comfort food. Inspired by two beloved recipes (#45567 and #48766), this recipe combines the chewy goodness of soft pretzels with the warm, comforting flavors of apple pie and crunchy streusel topping. While it may seem involved, each step is surprisingly simple and many can be prepped ahead, making it perfect for a weekend baking project. The tart Granny Smith apples provide a fantastic balance, but feel free to experiment with your favorite variety for a sweeter pretzel. Pecans add a delightful crunch (optional!), but the amazing flavor shines through even without them. Prepare to be amazed!

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Preparation Occasion Seasonal 60 Minutes Or Less

Apple Icious Autumn Muffins

Indulge in the irresistible warmth of these moist and fluffy Apple-licious Autumn Muffins! Bursting with juicy apples and a delightful blend of autumn spices (a touch extra for maximum flavor!), these low-fat muffins are the perfect treat for a crisp fall day. Easy to make and even better to freeze for later, they're a must-bake for your autumn baking repertoire.

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Breakfast Oven Equipment Preparation

Bacon Leek Quiche

This incredible Bacon Leek Quiche recipe, inspired by Gourmet or Bon Appetit, features a savory blend of crispy bacon, tender leeks, and aromatic nutmeg. Easily doubled for brunch or meal prep, this quiche reheats beautifully and freezes well – perfect for busy weeknights! The creamy custard base, infused with herbs and a touch of paprika, complements the bacon and leeks wonderfully. Try it vegetarian-style by omitting the bacon for a delightful meatless option.

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60 Minutes Or Less Time To Make Occasion 60 Minutes Or Less

Baked Coconut Shrimp With Spicy Mango Sauce

Indulge in guilt-free deliciousness with this baked coconut shrimp recipe! Say goodbye to greasy frying and hello to crispy, succulent shrimp coated in a heavenly blend of coconut and panko breadcrumbs. Baking instead of frying dramatically cuts calories without compromising flavor. This recipe uses cornstarch for superior breadcrumb adhesion, resulting in a perfectly textured shrimp every time. We recommend using extra-large shrimp (15-20 per pound) for optimal results. Don't butterfly them; keep them whole for a tender bite!

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Oven Appetizers Time To Make Course

Baked Cream Cheese Appetizer

This irresistible Baked Cream Cheese Appetizer is the perfect party starter! Flaky dough cradles a creamy, herbaceous cream cheese filling, baked to golden perfection. Easy to make and guaranteed to impress, this recipe is perfect for holiday gatherings, casual get-togethers, or a simple weeknight treat. Serve with crackers, bread, or your favorite veggies for a delightful appetizer experience.

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Poultry 4 Hours Or Less Cuisine Poultry

Baked Egg Rolls

Crispy baked egg rolls bursting with flavor! This lighter take on a classic appetizer features savory turkey, crunchy vegetables, and a zesty dipping sauce. Perfect for a weeknight dinner or a crowd-pleasing party snack. Get ready for a delicious and healthier alternative to deep-fried egg rolls!

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60 Minutes Or Less Preparation Potatoes Low Fat

Baked Spicy French Fries Ww Core

Crispy, spicy, and totally guilt-free! These baked French fries are even better than the deep-fried versions. Made with a secret blend of spices, they're perfectly crispy on the outside and fluffy on the inside – without all the unhealthy fat. Get ready for a flavor explosion that's both healthy and delicious! Perfect for Weight Watchers.

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American North American Oven Easy

Basic White Cake

This foolproof basic white cake recipe delivers a flawlessly moist and tender crumb every time! A slightly different mixing method ensures success, resulting in a subtly off-white hue from the butter and vanilla. This classic wedding cake recipe is incredibly versatile – frost it with your favorite buttercream for a truly unforgettable dessert. Prepare to impress!

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Coconut Seasonal Heirloom Historical 60 Minutes Or Less

Best Ever Macaroons

Indulge in the ultimate taste sensation with our Best Ever Macaroons recipe! These melt-in-your-mouth cookies are perfectly crisp on the outside and delightfully chewy on the inside. Easy to follow instructions and guaranteed to impress, these macaroons are the perfect treat for any occasion.

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Dietary Occasion Equipment Oven

Crab Custard Casserole

Indulge in this dreamy Crab Custard Casserole, a luxurious and lightened-up brunch masterpiece! Inspired by the Amber House Inn in Sacramento, this recipe (originally featured in Southern Living Low-Fat Recipes, January 1997) delivers a delicate crab custard baked to perfection. Flaky crabmeat mingles with creamy cheese in a fluffy egg custard, creating a flavor sensation that's both elegant and surprisingly easy to make. Perfect for a special Sunday brunch or a sophisticated weeknight dinner.

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Course Dietary Breads Brunch

Kalamata Olive Bread With Oregano

This moist and flavorful Kalamata olive bread, inspired by a Cooking Light recipe (January 2009), is bursting with Mediterranean flavor! Perfectly sized for two mini loaves (adapted from a standard 8x4 loaf pan), this recipe is ideal for a quick weeknight meal or a delightful weekend treat. Enjoy the herby aroma and satisfying texture of this easy-to-make bread.

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