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How to Cook Egg Whites

How to cook egg whites 4 ways is here! In microwave, stovetop, air fryer and in an Instant Pot. Scrambled or made into egg bites, they make a nutritious meal or snack for everyone.

Egg White Calories Cooked

Cooking egg whites isn’t rocket science, but there is a bit of a trick to getting them fluffy and not too dry. I will explain how to scramble them all sorts of ways, or make them into egg cups with diced peppers and/or ham. Get ready for yumminess. (affiliate links present)

How to Microwave Egg Whites

I am going to focus on this method because it is our latest obsession, but the rest will be linked below too. We have a lot of easy microwave recipes on our site. I used to only cook boxed meal in this thing but figured out as an adult it was great for much more than just that.

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You can soft boil eggs in microwave too __________ but if you want them yolk free we have directions for that too down below. Let’s talk about what you’ll need to get this done first of all. I like a small ramekin dish or some kind of microwave safe bowl of sorts. Salt and pepper are the usual add ins too.

Microwave Egg Whites

You can make 1 to 3 with this timing, whisked in that bowl for this timing. Beyond that you may need to increase the timing by 10 seconds or so. You should be able to see thru the window in the front so keep an eye on them because it gets done fast either way.

Egg Whites in Microwave

To begin with you need to know how to separate an egg. There are a few different methods depending on whom you ask but I like to just use my hands. If you crack your egg and hold your hand out with your fingers parted just a bit the part you want will slide right thru. With that said you’ll want a bowl underneath to catch it.

You may have done this in the past to make meringue cookies or something. If this is new to you it isn’t hard. Some use the shell to move the yolk from side to side letting the whites fall off the sides and into a cup. There is a higher likelihood that the middle will break and then leak into your mixture this way (if you ask me). You can buy it in a container of liquid egg whites at the store too.

separating an egg

Egg White Calories Cooked

It doesn’t matter what type you choose at the store, the nutritional value will be very similar. Of course there is a wide array of choices from “regular” to cage free, organic, vegetarian, the list goes on and on. We are big fans of cage free and free range together, next to having them fresh from the coop.

We did have several chickens at our other house and OMG is fresh so much better. The closest you can get store bought would be what we buy. Yes it costs sometimes double, but it is so worth it. The alternative is very flavorless and the health benefits are much better too. Ok that is my rant, and my opinion.

At the end of the day one egg white is 17 calories or so. Seriously, that few. With 3.6 grams of protein in just that it is like a power food of sorts. For the most part if left as is they would taste pretty close to nothing. But you can amp it up in a number of ways. From diced bell peppers to shredded cheese, and seasonings galore, choose your fave.

Egg Whites in Microwave

Ways to Cook Egg Whites

Ok so you can jump to recipe below and explore the directions on microwaving egg whites, but you might want more egg white recipes beyond that. If you find one that uses the whole thing you can typically alter it to use just the whites.

If you love dishes like crustless spinach quiche you can eliminate the yolks and double the amount of eggs required in the recipe so you have enough. It will of course alter the flavor a bit but will have less fat and calories overall. Same goes for making an egg white omelette.

Scrambled Egg Whites

You can of course use the stovetop with a skillet too. You’ll want some butter or non stick spray to begin with over medium heat. In a bowl whisk them until frothy, season as you like. Use a soft spatula to constantly move the cooked part around so it fluffs up.

How to Cook Egg Whites

Egg whites in microwave – Crack eggs and separate the yolks from whites into a bowl. Whisk the whites with a fork until frothy. 

  • Pour into a mug that has been sprayed with non stick spray inside.
  • Add a dash of salt and black pepper.
  • Microwave on high for 30 seconds, fluff, then microwave again for another 20-30 seconds.
  • Carefully remove from microwave and let cool slightly.

Egg whites a pan on stovetop – Separate egg whites and add into a bowl. Whisk the egg whites until frothy. Heat skillet on stove over medium heat.

  • Spray with non stick cooking spray or a bit of butter, or olive oil.
    • even using a non stick pan I still add something
  • Pour eggs in pan.
  • Use a spatula to move around once they begin to cook on bottom.
  • Scrape and move until all are cooked to your liking. Sprinkle with salt and pepper and enjoy.

Any way you cut it this is quick and easy. You can jump to recipe card below and get started. If you wanted to add something into the mix you could dice cherry tomatoes, a bit of precooked meat and/or shredded cheese is good.

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the typical mom
Egg Whites in Microwave
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How to Cook Egg Whites

How to cook egg whites 4 ways is here! In microwave, stovetop, air fryer and in an Instant Pot. Scrambled or in egg bites, a nutritious meal.
Course Breakfast, Snack
Cuisine American
Keyword egg whites, fat free, how to cook, microwave, stovetop
Prep Time 5 minutes
Cook Time 1 minute
Servings 1
Calories 189kcal
Author The Typical Mom

Equipment

  • 1 mug or pan for stovetop

Ingredients

  • 3 eggs separated, using only the whites
  • 1 pinch salt

Instructions

  • Egg whites in microwave – Crack eggs and separate the yolks from whites into a bowl. Whisk the whites with a fork until frothy.  Pour into a mug that has been sprayed with non stick spray inside. Add a dash of salt. Microwave for 30 seconds, fluff, then microwave again for another 20-30 seconds. Carefully remove from microwave and let cool slightly.
  • Egg whites a pan on stovetop – Separate egg whites and add into a bowl. Use a fork to whisk until frothy. Heat skillet on stove over medium heat. Spray with non stick spray or a bit of butter. Pour eggs in. Use a spatula to move around once they begin to cook on bottom. Scrape and move until all are cooked to your liking. Sprinkle with salt and pepper and enjoy.

Video

Nutrition Facts
How to Cook Egg Whites
Amount Per Serving (1 oz)
Calories 189 Calories from Fat 117
% Daily Value*
Fat 13g20%
Saturated Fat 4g25%
Trans Fat 0.1g
Polyunsaturated Fat 3g
Monounsaturated Fat 5g
Cholesterol 491mg164%
Sodium 226mg10%
Potassium 182mg5%
Carbohydrates 1g0%
Sugar 0.5g1%
Protein 17g34%
Vitamin A 713IU14%
Calcium 74mg7%
Iron 2mg11%
* Percent Daily Values are based on a 2000 calorie diet.
Recipe Rating




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Noname

Monday 21st of August 2023

You should check that nutritional information you posted. It's wrong. The most obvious thing is, egg whites have NO cholesterol, and you've listed 491 mg.

The Typical Mom

Monday 21st of August 2023

I don't have any control of that, the recipe card calculates it. It likely only has info for whole eggs in the system so it's going off of that.

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