How to Eat Egg Whites

Overview

Egg whites are an excellent source of natural protein. Once the yolk is removed, eggs have virtually no fat or carbohydrates. Egg whites can be ingested raw, though many people find this less appetizing than scrambled egg whites or an egg white omelet. They take very little time to cook and make a great quick breakfast, but they also can serve as a great main course for any meal.

Step 1

Place the frying pan on the stove burner and set it just below medium heat. While the pan heats, separate the egg white from the yolk.

Step 2

Crack each egg against the rim of the bowl. Carefully separate the shell into two pieces and pour the egg back and forth into each piece of shell over the bowl. Allow the whites to run off into the bowl but be careful not to puncture the yolk or let it drop into the egg whites.

Step 3

Whisk the bowl of egg whites vigorously with a fork. You can add a dollop of skim milk to the egg whites at this stage to help make them fluffier, but note that this is optional.

Step 4

Spray the heated frying pan with a short burst of cooking spray. This will keep the egg whites from sticking to the pan. Note that since the yolk has been removed the egg whites have almost no fat and therefore stick more easily than regular eggs.

Step 5

Stir the egg whites occasionally using a spatula or fork if you want them scrambled. If you are making an omelet you'll want to leave the egg whites alone and cover the frying pan to ensure uniform cooking. It only takes a few minutes to fully cook egg whites depending on the temperature of the burner; they are fully cooked when they are solid and no longer runny.

Step 6

Add salt and pepper to taste. Remove the egg whites from the frying pan using your spatula and plate them accordingly. They are best eaten while still hot, so it's a good idea to prepare them right before you or your guests are ready to eat.

Tips and Warnings

  • Consuming raw eggs can result in salmonella poisoning. It is not advisable for pregnant women to consume raw eggs.

Things You'll Need

  • Eggs
  • Frying pan
  • Cooking spray
  • Bowl
  • Fork
  • Spatula
  • Salt
  • Pepper
  • Skim milk (optional)

References

  • Nutrition Data
Keywords: egg whites, cook, omelet, scrambled

About this Author

Josh Exoo lives and writes in upstate New York. His work has appeared in various written and online journals. He holds a Master of Fine Arts in Creative Writing from the University of North Carolina at Greensboro, and has received the Lucy Grealy Prize for Poetry.

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