Egg White Recipes - 15 creative keto recipes (2024)

FAQs

Can you eat unlimited eggs on keto? ›

It's totally fine and safe to eat up to 6 eggs a day while on the keto diet. You can consume even more eggs per day occasionally, as long as you make sure that you eat your greens, healthy fats and proteins from other sources.

Can you use egg whites on keto? Egg whites are almost pure protein, with little to no fat or carbohydrates. So they are a great option for keto and low carb diets. They also help add structure to many keto bread recipes and cakes.

Six eggs a day is a hell of a lot, no matter how you cut it. An egg has 187 mg of cholesterol, and the recommended limit is 300 mg per day—or only 200 mg if you have diabetes or risk factors for heart disease. “You can definitely go with with one egg a day,” says Maxine Smith, R.D., L.D.

There is no recommended amount for how many eggs people should eat. Eggs can be enjoyed as part of a healthy, balanced diet. But, while you can eat as many eggs as you want on a keto diet, we would recommend limiting yourself to no more than 6 to 7 eggs per week.

Use them in twirly meringues, frothy co*cktails, and the fluffiest coconut cake. So, you made a rich, eggy custard or dabbled in homemade mayonnaise, and now you've got a batch of leftover egg whites and no clue what to make with them. Good news: You don't have to resort to a sad, soggy egg white omelet.

The American Heart Association says eating one egg or two egg whites per day is healthy for those who like eggs as a part of their diet.

For a slimming morning meal, scramble 4 to 5 whites with any sautéed veggies (I like a combo of spinach, tomatoes, and onions) and top with a dollop of salsa (another food on my skinny list!). Or try my delicious Parm and Pepper Egg White Salad.

Given this guideline, consuming 8-10 egg whites daily spread across meals as part of a balanced diet can help meet these protein needs without overconsumption. This is assuming you are not including other protein sources. If so, keep it to six.

What are 2 rules for making fluffy egg whites? ›

The fresher the egg, the better it will whip up

Make sure the eggs are at room temperature too (important for good aeration). It's harder to separate warm eggs, so you may want to start with cold eggs out of the fridge, separate them, and then let the whites warm up.

The first method is the foam process or angel food cake method. The egg whites are whipped until a foam is formed before any other ingredients are added. This method ensures that the foam is not disturbed when it is being formed and that the maximum number of bubbles stay intact.

Any yolk (or other fat, oil, or grease) that makes its way into the whites will keep the whites from whipping up as big and fluffy as possible. When separating more than a few eggs, consider using the three-bowl method: one bowl to crack the egg into, one to put the whites in, and one to put the yolks in.

There is no recommended amount for how many eggs people should eat. Eggs can be enjoyed as part of a healthy, balanced diet. But, while you can eat as many eggs as you want on a keto diet, we would recommend limiting yourself to no more than 6 to 7 eggs per week.

Foods you can eat on the keto diet include fish and seafood, meat and poultry, non-starchy vegetables like bell peppers, broccoli, and zucchini, avocados, berries, nuts and seeds, eggs, high-fat dairy products, olive oil and other oils, and high-cocoa chocolate.

Don't get too discouraged. Dietitians Stone and Laura Dority, RDN, LDN, with the Keto Hope Foundation, say that no foods are off-limits on the keto diet. It's about total carbohydrate intake and how you choose to "spend" your carbs. Generally, you should stay under 20 to 40 g of carbohydrates per day.

These foods are known to increase heart disease risk and should be eaten sparingly. Most healthy people can eat up to seven eggs a week without affecting their heart health.