Check Out our brand new look!

A Delicious Egg White Based Menu You Have To Try!

August 14, 2016


When most people think of cooking with egg whites, they usually think of desserts. In fact, egg whites can be used to make a huge variety of delicious meals, snacks and even cocktails. Here are some great, healthy recipes using egg whites.


  1. Starter


Chicken breasts smothered in a beer flavoured egg white batter.

Cooking time 20 mins.


What you will need :

2 chicken breasts

Vegetable oil

300 grams plain white flour

200ml of a nice tasting larger.

100ml of sparkling water.


Salt / Pepper to flavour


How to cook:


  1. Prepare the chicken by cutting into strips, then add lemon juice, salt and pepper to suit your taste.
  2. To make the batter, put the flour in a bowl, then add a pinch of salt and a small amount of bicarbonate of soda. Stir together while adding the beer and after water. Whisk the egg yolk before slowly mixing into the batter.
  3. Take the chicken and dip into the beer batter. Flip each piece of chicken several times to make sure they are covered fully.
  4. Take the batter covered chicken and add to a preheated (180C/350F) deep fat fryer for 6 to 8 minutes until the batter has turned a crispy brown.
  5. Remove the strips from the fryer, allow excess oil to drip off before serving on a plate with a pinch of salt and pepper.


Main Course


Egg white frittatas.

Cooking time 30 mins


3 Tbs grated cheddar or mozzarella cheese
1 medium zucchini
1 medium tomato

1/4 onion
1/2 cup  sweet peppers
1 tsp dried basil
salt and pepper

1 egg

6 egg whites



How to cook


  1. Whisk the egg in a bowl before adding chopped pepper, zucchinni, tomatoes, onions, basil and garlic, then mix.
  2. Preheat your oven to 180C / 350F and cover oven tray in foil before adding a layer of vegetable oil to the bottom.
  3. Pour the frittata mixture into the cooking tray and leave settle. Then add to the oven and let cook for 10 minutes until it is cooked through and the top has browned nicely.

Serve hot with a side salad.




Egg white marshmallows

Cooking time 20 to 25 mins.


20g powdered gelatin.

125ml water

80ml water

100gm corn syrup

200 g white sugar

4 egg whites

2 teaspoons vanilla extract


  1. Add the water to a bowl then slowly mix in the gelatin.
  2. Place a saucepan on a medium heat then add 80ml of water before gently mixing in the corn syrup and sugar.
  3. Whisk the egg whites in a mixer until completely foamy.
  4. When the syrup is boiling add it and a pinch of salt to the egg whites and let mix.
  5. Heat the gelatin mix gently, then pour into the egg white mix with the vanilla extract and allow to mix for 5 mins.
  6. Cover a baking tray with baking sheet and using a spoon or spatula spread the mix over the baking sheet so that the thickness is about 2cms.
  7. Leave for 3 to 4 hours before cutting into delicious mouth sized marshmallow pieces.



All recipes serve 2 people. If you need more simply multiply the amounts by the number of people.

Bon Appetit!



The post A Delicious Egg White Based Menu You Have To Try! appeared first on Eggwhites 24/7.

Leave a comment

Comments will be approved before showing up.

Also in News

What Is Bioavailability?

January 19, 2018

Protein is important. It’s a simple fact, and it’s one many people understand. What some don’t quite get, though, is the fact that not all protein is the same. If you’re working to compare that protein shake you had at the gym with the glass of milk you had before bed, you’re going to get… The post What Is Bioavailability? appeared first on Eggwhites 24/7.

Continue Reading

Protein and Enhanced Workout Recovery: The Connection

January 17, 2018

You may not know this, but your workout is nothing without a proper workout recovery. Sure, you can get your heart rate up and burn some calories, but if you’re planning for workout recovery, you’re not going to get all of the benefits of building the lean muscle mass you really want to see. The… The post Protein and Enhanced Workout Recovery: The Connection appeared first on Eggwhites 24/7.

Continue Reading

Maintaining Muscle Mass During Cancer Treatments

January 15, 2018

Advanced cancers often mean intensive treatments with very serious side effects. Often both muscle and fat are lost when cancer progresses and treatments like chemotherapy and radiation are required. Because so many patients experience chronic nausea and changes in food tastes, they often seem to waste away, and that process in and of itself can… The post Maintaining Muscle Mass During Cancer Treatments appeared first on Eggwhites 24/7.

Continue Reading