14 Best Egg White Recipes for Weight Loss — Eat This Not That

Losing weight can be a tricky process. In addition to putting together an exercise regimen, you also need to be careful about when you eat and what you put into your body, as some foods are helpful in weight loss while others are extremely harmful. Egg whites are an extremely helpful food when trying to lose weight because they are so low in calories and high in protein.

“Egg is high in protein and extremely low in calories,” he says Natalie Kravat, RDN, LDN, MS, at Jugo Feed. “One egg white has about 15 calories and contains neither fat nor carbohydrates. Protein is very helpful in weight loss because of its satiating effect. Protein can curb your appetite more than carbs and fat.”

So with that sentiment in mind, here are some of the best protein recipes that are good for weight loss. And to further fuel your weight loss journey, be sure to check out 57 Healthy Weight Loss Dinner Recipes for Super Busy Weeknights.

Egg white frittata
James Stefiuk

If there’s one kitchen item that has become a must-have in recent years, it’s an air fryer. The device helps to simulate frying but without the excess fat from the frying oil. Best of all, it can be used for almost anything you can think of, including this healthy protein frittata. In addition to protein, the breakfast includes Roma tomatoes, fresh spinach, and far less oil than stovetop cooking.

Get our recipe for Air Fryer Egg White Frittata.

Egg White Muffins
Courtesy of Clean & Delicious

There are many muffin recipes that won’t help you lose weight, especially those with chocolate chips and sugar. But worrying about your own muffin top doesn’t mean you have to give up all muffins forever. Some recipes — including this one for protein muffins — are filling choices that can help support your weight-loss goals. These protein muffins are extremely low in fat and calories. They’re also fairly low in sodium and will fill you up due to the high protein in each muffin. The recipe also recommends topping the muffins with avocado and tomato, or if you’re a fan of spicy foods, some Greek yogurt with sriracha.

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Get the recipe from Clean and Delicious.

Egg White Omelet
Courtesy of Healthy Recipes

When it comes to protein recipes, a protein omelet with veggies is a classic option. This delicious and tried-and-true protein omelet is low-fat, high in protein and packed with delicious veggies like cherry tomatoes and spring onions.

Get the recipe from Healthy Recipes.

Elderflower Strawberry Parfait Recipe
Courtesy of Salt and Wind

Just because it’s an egg white recipe doesn’t mean it has to be an egg-centric dish. This parfait consists of three egg whites whipped with sugar and vanilla to form a cream that serves as the base for this light, sweet treat. It also contains sliced ​​strawberries and elderflower liqueur.

Get the recipe from Salt & Wind Travel.

Copycat Starbucks protein breakfast sandwich
Courtesy of Sweet Peas and Saffron

Starbucks breakfast sandwiches might taste great, but if you’re trying to lose weight, the fat content in some of their sammies can work against that goal. But you can avoid that by making this copycat protein breakfast sandwich at home instead. This recipe layers egg whites, turkey bacon, and white cheddar cheese onto an English muffin for a nutritious, flavorful breakfast. Although this meal is low in fat, it is relatively high in sodium, so be sure to avoid added salt when preparing it.

Get the Sweet Peas and Saffron recipe.

Cobb salad

If you want to lose weight, it’s important to maintain a diet high in lean protein, healthy fats, and of course, fruits and vegetables. Egg whites can play a crucial role as a quality salad topping and as a substitute for other unhealthy ingredients commonly found in similar dishes. This Cobb Salad recipe does all of that, including supplementing the hard-boiled egg whites with extra protein from the grilled chicken.

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Get our Cobb Salad recipe.

Egg white oatmeal
Courtesy of The Cleaning Eating Couple

Most egg white recipes call for egg whites straight from a cracked egg, but this one calls for liquid egg whites poured from a carton or other container. It’s not often that you see an oatmeal recipe that includes protein, but this low-fat recipe that will help you lose weight has a special reason to include it: The egg whites not only add protein to this oatmeal recipe, but they help also to make the oatmeal fluffy and dense.

Get the recipe from The Clean Eating Couple.

Egg white frittata
Courtesy of Well Plated by Erin

Frittatas can be pretty easy to make. However, when you crack open one, you still feel like a fancy chef, especially when it’s finished on the plate. What’s also great about this particular frittata recipe is that it’s low in calories and fat, making it a healthy breakfast choice for anyone looking to lose weight. Don’t forget to add a few slices of avocado on top for an extra boost of vitamins C, E and K.

Get the recipe from Well Plated by Erin.

Egg white crepes
Courtesy of Hungry Hobby

You don’t have to travel to Paris to get great crepes! Instead, make them in your kitchen with this egg white crepe recipe. These high-protein crepes are made by combining egg whites and oatmeal to form the batter for the thin pancakes. They can be topped with berries and served as a low-fat, high-protein breakfast option that promotes weight loss.

Get the recipe from Hungry Hobby.

Protein Breakfast Burrito
Courtesy of Beachbody on Demand

While there are numerous burritos that are delicious but not necessarily considered a healthy choice, this breakfast protein burrito is a healthy, high-protein bite that can fuel you throughout the day. This 272-calorie burrito contains egg white and turkey bacon as its main proteins. Plus, it’s packed with nutritious fresh veggies, including bell peppers and red onions.

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Get the recipe from Beachbody on Demand.

Egg white scrambled eggs with spinach and onions
Courtesy of Skinny Kitchen

Sometimes a dish doesn’t need a lot of work or fuss to taste great. That’s the case with these scrambled egg whites that take less than 20 minutes to prepare. In addition to egg whites, this recipe mixes spinach, onions and is topped with feta cheese.

Get the recipe from Skinny Kitchen.

egg white bites
Courtesy of Evolving Table

It’s nice to sit down to a luxurious meal, but sometimes you just don’t have the time. This protein bites recipe is perfect for a low-fat, low-sodium, high-protein quick bite that will fill you up without being high in calories, which is a perfect weight loss combo. The protein bites also contain red peppers, Monterrey Jack cheese and spinach.

Get the recipe from Evolving Table.

Protein quiche with vegetables
Courtesy of The Gardening Cook

Eating a quiche is basically like eating a savory pie for breakfast — and what could be better than that? How about one that’s low in fat and high in protein? This recipe is also crust-free, which helps make the quiche low-carb and better for weight loss. These healthy swaps have resulted in a quiche that’s only 101 calories per slice.

Get the recipe from The Gardening Cook.

Curied Deviled Eggs
Courtesy of Well Plated by Erin

Sure, there’s an egg yolk in this recipe, but the foundation of all deviled candle eggs — and perhaps the most important part of them all — is the egg white.

“I wouldn’t recommend skipping the yolk entirely because it contains some important nutrients like choline, lutein, and vitamins A, B, and D,” says Kravat. “However, more quantity and fewer calories can be gained by eating simple protein.”

This recipe is spiced up with the addition of curry powder and cayenne pepper. It’s also extremely low in fat and calories per serving.

Get the recipe from Well Plated by Erin.


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