High-protein egg white recipes
8 recipes built around egg white, each with protein, calories, carbs and fat per serving so you can pick by the numbers.
8 recipes
High-Protein Breakfast Burrito
A burrito built to actually keep you full past 10am. Turkey sausage and black beans do most of the work, egg whites keep it from getting too heavy, and it wraps up fine to eat on the way out the door.
Breakfast
47g protein · 535 kcal
Vanilla Protein Powder Mug Cake
A single-serving cake that's mostly protein powder and egg white, cooked in the microwave in under two minutes. Closer to a dense protein muffin than an actual cake, but it scratches the itch.
Snack & bread
28g protein · 155 kcal
Flourless Protein English Muffins
Egg whites and blended cottage cheese, baked in a ring mold until they puff up like a real English muffin, cornmeal-dusted bottom and all. Split and toast for the nooks and crannies, no flour anywhere in sight.
Breakfast
13g protein · 75 kcal
Baked Chocolate Protein Mug Cake
A single-serving cake that cooks in the microwave in under two minutes, using mashed banana and egg whites to hold it together instead of flour and butter. Not a dead ringer for real cake, but close enough for a fast chocolate fix.
Snack & bread11g protein · 170 kcal
Cottage Cheese Egg White Wraps
Blended into a thin batter and cooked like a crepe, this is the whole flour tortilla replaced with two ingredients you probably already have. Use it for breakfast burritos, lunch wraps, or torn up as dippers.
BreakfastLunchSnack & bread11g protein · 70 kcal
Banana Oat Egg White Muffins
Sweet enough to feel like a treat but built almost entirely from egg whites, oats and banana. Good option when you want something that tastes like dessert but keeps the fat and calories in check.
BreakfastSnack & breadDessert10g protein · 180 kcal
Veggie Egg White Frittata Muffins
About as lean as an egg muffin gets while still tasting like something. The vegetables do most of the work on flavor since there's no yolk fat to lean on, so don't skimp on the seasoning.
BreakfastSnack & breadLunch9g protein · 60 kcal
Egg White Protein Bread Loaf
A loaf built almost entirely from egg whites, so it's about as low-calorie as bread gets while still being high in protein. Psyllium husk gives it enough structure to slice without crumbling apart.
Snack & bread6g protein · 70 kcal