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4 Savoury Recipes Using Egg Whites

Four easy savoury recipes using egg whites: Vegetable Egg White Scramble, Spinach and Feta Egg White Muffins, Vegetable Egg White Fried Rice, and Courgette Parmesan Egg White Fritters. These recipes are practical ways to use leftover or liquid egg whites for breakfast, lunch, dinner, meal prep, or snacks
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Prep Time 10 minutes
Cook Time 15 minutes
Total Time 25 minutes
Course: Breakfast, Lunch, Main Course, Snack
Cuisine: International
Ingredients Method Notes

Ingredients
  

Vegetable Egg White Scramble
  • 1 teaspoon olive oil
  • 1/4 cup sliced mushrooms
  • 1/4 cup diced red pepper
  • 1 small spring onion sliced
  • 1 packed cup baby spinach
  • 1/2 cup liquid egg whites
  • 2 tablespoons crumbled feta
  • 1/8 teaspoon garlic powder
  • Salt to taste
  • Black pepper to taste
Spinach and Feta Egg White Muffins
  • 1 1/2 cups liquid egg whites
  • 1 teaspoon olive oil
  • 1/2 red pepper finely diced
  • 1/4 onion finely diced
  • 1 cup chopped spinach
  • 1/3 cup crumbled feta
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon black pepper
  • Pinch of salt
  • Cooking spray for the muffin tin
Vegetable Egg White Fried Rice
  • 3 cups cold cooked rice
  • 3/4 cup liquid egg whites
  • 1 tablespoon neutral cooking oil divided
  • 1/2 cup peas
  • 1/2 cup diced carrot
  • 1/2 cup chopped mushrooms
  • 2 spring onions sliced
  • 1 1/2 tablespoons reduced-sodium soy sauce
  • 1 teaspoon sesame oil
  • 1/2 teaspoon grated fresh ginger
Courgette Parmesan Egg White Fritters
  • 2 medium courgettes zucchini, grated
  • 1/2 teaspoon salt
  • 1/2 cup liquid egg whites
  • 1/3 cup grated Parmesan cheese
  • 1/3 cup breadcrumbs
  • 1 small garlic clove minced
  • 1/4 teaspoon black pepper

Method
 

Vegetable Egg White Scramble
  1. Heat the olive oil in a non-stick frying pan over medium heat.
  2. Add the mushrooms and red pepper. Cook for 3–4 minutes, until softened and excess moisture has evaporated.
  3. Add the spring onion and spinach. Cook until the spinach wilts.
  4. Reduce the heat to medium-low and pour in the egg whites.
  5. Leave the egg whites undisturbed for about 15 seconds, then gently fold them through the vegetables as they set.
  6. Season with garlic powder, salt, and black pepper.
  7. Fold in the feta and remove from the heat when the egg whites are fully set but still soft and slightly glossy.
  8. Serve immediately.
Spinach and Feta Egg White Muffins
  1. Preheat the oven to 350°F (175°C) and lightly coat 8 muffin cups with cooking spray.
  2. Heat the olive oil in a pan over medium heat.
  3. Add the red pepper and onion and cook until softened.
  4. Add the spinach and cook until wilted and excess moisture has evaporated.
  5. Divide the cooked vegetables evenly between the 8 muffin cups.
  6. Add the crumbled feta to the muffin cups.
  7. Whisk the egg whites with oregano, garlic powder, black pepper, and salt.
  8. Pour the egg-white mixture into the muffin cups until each is about three-quarters full.
  9. Bake for 18–22 minutes, or until the centers are completely set and the tops are lightly golden.
  10. Cool for a few minutes before removing the muffins from the tin.
Vegetable Egg White Fried Rice
  1. Heat half of the cooking oil in a large non-stick frying pan or wok over medium-high heat.
  2. Add the carrot, mushrooms, and peas and cook for 3–4 minutes until just tender.
  3. Push the vegetables to one side of the pan.
  4. Add the remaining oil to the empty side of the pan.
  5. Pour in the egg whites and gently stir until softly scrambled.
  6. Add the cold cooked rice and mix everything together.
  7. Add the spring onions, soy sauce, sesame oil, and grated ginger.
  8. Stir-fry for 2–3 minutes until the rice is hot and evenly coated.
  9. Serve immediately.
Courgette Parmesan Egg White Fritters
  1. Place the grated courgettes in a bowl and sprinkle with salt.
  2. Leave for 10 minutes to release excess moisture.
  3. Squeeze out as much liquid from the courgettes as possible.
  4. Combine the courgettes, egg whites, Parmesan, breadcrumbs, garlic, and black pepper in a bowl.
  5. Mix until all the ingredients are evenly combined.
  6. Heat the olive oil in a non-stick frying pan over medium heat.
  7. Spoon small portions of the mixture into the pan and gently flatten them into fritters.
  8. Cook for 3–4 minutes per side, or until golden brown and cooked through.
  9. Transfer the fritters to a plate and serve warm.

Notes

  • Use liquid egg whites or separated fresh egg whites in any of these recipes.
  • Cook egg whites gently to prevent a dry or rubbery texture.
  • Remove excess moisture from vegetables before adding them to egg-white dishes.
  • Cold, preferably day-old rice gives the fried rice a better texture.
  • Squeeze the courgette thoroughly or the fritters can become too wet to hold together.
  • Egg white muffins are especially useful for make-ahead breakfasts and meal prep.