How to Cook Egg Whites

Co-authored by Jennifer Levasseur and Jessica Gibson

If you're looking to cut cholesterol from your morning eggs, you can easily make egg whites that are full of flavor. There's no need to settle for dry, rubbery egg whites when you can quickly scramble them or cook a fluffy omelet. If you're short on time, fill a dish with egg whites and microwave them until they're almost set. You can add vegetables, cheese, meats, or herbs to any of these egg white dishes so that they suit your personal tastes.

Ingredients

Egg White Omelet

2 teaspoons (9.9 ml) of olive oil
3 large egg whites or ¹⁄₃ cup (79 ml) of liquid egg whites
1/8 cup (20 g) of chopped onions, optional
1/8 cup (20 g) of chopped bell pepper, optional
1/8 cup (25 g) of chopped tomato, optional
1 slice of lean ham, chopped, optional
1 to 2 slices of cheese, such as pepper jack or cheddar, optional

Makes 1 omelet

Scrambled Egg Whites

¹⁄₂ tablespoon (7.4 ml) of olive oil
6 egg whites or ³⁄₄ cup (180 ml) of liquid egg whites
¹⁄₄ cup (59 ml) of milk or cream
1/4 teaspoon (1 g) of salt
1 pinch of ground black pepper
1/2 of a garlic clove, minced, optional
1 cup (30 g) of fresh baby spinach, optional
1 cup (200 g) of cherry tomatoes, halved, optional
2 tablespoons (10 g) of grated Parmesan cheese, optional

Makes 2 servings

Microwaved Egg Whites

4 egg whites or ¹⁄₂ cup (120 ml) of liquid egg whites
¹⁄₈ cup (30 ml) of milk or cream
1/4 teaspoon (1 g) of salt
1 pinch of ground pepper
2 tablespoons (30 g) of cream cheese, softened, optional
2 tablespoons (5 g) of freshly chopped herbs, such as basil, parsley, or dill, optional

Makes 1 serving

Method 1

Method 1 of 3:

Egg White Omelet

1
Heat 2 teaspoons (9.9 ml) of olive oil in a skillet over medium-high heat. Place a cast-iron or nonstick skillet on the stove and pour in the olive oil. Turn the burner to medium-high and let the oil heat for at least 1 minute.^{[1]
X
Research source}
- If you prefer, substitute nonstick cooking spray, margarine, or butter for the olive oil.
2
Sauté onions with peppers for 3 minutes if you'd like veggies in the omelet. Put 1/8 cup (20 g) of onions and 1/8 cup (20 g) of bell pepper into the preheated skillet and stir them occasionally as they cook. The vegetables should soften a little.^{[2]
X
Research source}
- If you prefer, you can leave out the veggies.
- Chop the vegetables any size you like and substitute any of the veggies. For example, try shallots or mushrooms instead of onions and peppers.
- For a Mexican egg white omelet, substitute a small jalapeno for the bell pepper and add 1 minced garlic clove to the onions. Once you've made the omelet, serve it with diced avocado, fresh cilantro, and crumbled cotija cheese.
Advertisement
3
Heat chopped tomato and ham for 2 minutes for a more filling omelet. Stir 1/8 cup (25 g) of chopped tomato and 1 slice of chopped ham into the skillet. Keep cooking the mixture over medium-high heat until the tomatoes warm up.^{[3]
X
Research source}
- You could substitute smoked fish, sausage, or bacon for the lean ham.
4
Transfer the optional mixture to a bowl and turn the burner down to medium. If you made a vegetable and ham filling, scoop them into a bowl and set the bowl aside. Then, reduce the burner so the egg whites won't fry when you add them to the skillet.^{[4]
X
Research source}
5
Whisk 3 egg whites in a separate bowl and pour them into the skillet. Separate 3 eggs and put the whites into a bowl. Whisk them until they're frothy or use a fork to beat them gently. Then, slowly pour them into the hot skillet.^{[5]
X
Research source}
- For convenience, you could use ¹⁄₃ cup (79 ml) of liquid egg whites instead of fresh eggs.
6
Cook the whites for 2 to 3 minutes or until they're set and no longer runny. To help the omelet cook, take a silicone spatula and gently run it along the sides of the omelet. Tilt the skillet a little so any liquid egg whites will run to the gap you made and cook.^{[6]
X
Research source}
- Don't worry if you accidentally tear the omelet. Since you'll be filling and folding it, you probably won't be able to see the tear when you serve it.
7
Turn off the burner and fill half of the omelet. Bring the bowl of sautéed vegetables and ham over to the stove and spoon them onto 1 side of the omelet. If you prefer, you can use a different type of filling, such as 1 to 2 slices of cheese.^{[7]
X
Research source}
- Try using a bold cheese, such as pepper jack, cheddar, or feta.
8
Use a spatula to fold the omelet over the filling and serve it while it's hot. Take a nonstick spatula and run it under the side of the omelet that doesn't have any filling. Then, quickly lift it up and over the filling to fold the omelet in half before you transfer it to a serving plate.^{[8]
X
Research source}
- Omelets are best eaten right after they're made, although you can refrigerate leftovers in an airtight container for up to 4 days.

Method 2

Method 2 of 3:

Scrambled Egg Whites

1
Heat ¹⁄₂ tablespoon (7.4 ml) of olive oil in a skillet over medium-high. Set a nonstick or cast-iron skillet on the stove and turn the burner to medium-high. Pour in the olive oil and swirl the skillet so the oil coats the bottom.^{[9]
X
Research source}
- You could substitute any fat for the olive oil. For example, use low-fat cooking spray, margarine, or butter.
2
Sauté garlic, spinach, and tomatoes if you want to add veggies. Mince half of a garlic clove and add it to the skillet. Then, stir in 1 cup (30 g) of fresh baby spinach and 1 cup (200 g) of cherry tomatoes. Cook the vegetables until the garlic becomes fragrant and the spinach wilts. Then, transfer the mixture to a bowl and set it aside.^{[10]
X
Research source}
- Feel free to substitute any of your favorite vegetables. Try sliced mushrooms, diced bell pepper, or chopped onion, for instance.
- For an herbal omelet, instead of using spinach and tomatoes, add 1/4 cup (5 g) of freshly chopped basil, 2 tablespoons (2 g) of freshly chopped parsley, and 2 teaspoons (0.5 g) of freshly chopped oregano. You will only need to chop them and sprinkle on top of your eggs. If you want to use dried herbs, use 1/2 of the amount.}}
- Other delicious condiments that go well with eggs and give them umami taste are kimchi, furikake, sriracha, or hot sauce.
3
Whisk the egg whites, milk, salt, and pepper in a separate bowl. Put 6 egg whites or ³⁄₄ cup (180 ml) of liquid egg whites into a bowl along with ¹⁄₄ cup (59 ml) of milk or cream, 1/4 teaspoon (1 g) of salt, and 1 pinch of ground black pepper. Then, whisk until they're combined.^{[11]
X
Research source}
- If you don't have a whisk, you can use a fork to mix the ingredients.
4
Pour the egg whites into the skillet and turn the burner to medium. Slowly pour the mixture into the hot skillet and reduce the heat so the eggs don't fry. It's alright if you hear them sizzle a little when you pour them in the pan, but the eggs should cook slowly so they don't turn rubbery.^{[12]
X
Research source}
- There's no need to put more oil in the pan since it will still be greased from cooking the vegetables.
5
Stir the scrambled egg whites as they cook for 2 to 3 minutes. If you'd like very fine, small pieces of scrambled egg whites stir the mixture constantly with a spoon or spatula. For larger clumps of scrambled eggs, stir them infrequently so they don't break up as much.^{[13]
X
Research source}
6
Stir in the sautéed vegetables, if applicable, and serve the scrambled egg whites. If you made vegetables, scoop them back into the skillet with the eggs. Stir them briefly so the vegetables are incorporated and turn off the burner. Transfer the scrambled egg whites and veggies to serving plates.
- If you like, garnish the scrambled egg whites with 2 tablespoons (10 g) of grated Parmesan cheese.
- To store leftover scrambled egg whites, put them in an airtight container and refrigerate them for up to 4 days.

Method 3

Method 3 of 3:

Microwaved Egg Whites

1
Spray the inside of a microwave-safe dish with nonstick cooking spray. You can use a large coffee mug, bowl, or measuring jug as long as it's safe to microwave. Spray the inside of your dish with nonstick cooking spray so you can easily get the egg whites out once they've cooked.^{[14]
X
Research source}
- You could also use a shallow ramekin if you want the egg whites to come out oval or circular.
2
Put 4 egg whites into a bowl with milk, salt, and pepper. If you'd like to use liquid egg whites, pour ¹⁄₂ cup (120 ml) of them into the bowl. Then, add ¹⁄₈ cup (30 ml) of milk to the egg whites or liquid along with 1/4 teaspoon (1 g) of salt and 1 pinch of pepper.^{[15]
X
Research source}
3
Whisk the seasoned egg whites. Whisk until the milk is incorporated and the salt and pepper are mixed in. If you don't have a whisk, you could use a bowl to beat the egg whites until they're frothy.^{[16]
X
Research source}
- For an easy way to add flavor, use your favorite spice rub or seasoning mix. Try cajun seasoning or herbes de provence, for instance.
4
Pour the mixture into the prepared dish and microwave it on "high" for 45 seconds. Slowly pour your seasoned egg whites into the greased dish and set it on your microwave's turntable. Close the door and microwave the egg whites on full power for 45 seconds.
5
Open the microwave and break up the eggs with a fork. Open the door and gently stir the egg whites around in the dish so they form clumps. Keep in mind that the dish will probably be hot, so you may want to wear an oven mitt if you touch the dish.
- If you'd like the egg whites to keep the shape of the dish you're cooking them in, avoid stirring them. Then, once the egg whites are completely cooked, you can use a spatula to turn them out of the dish.
6
Microwave the egg whites for another 45 seconds before you stir them. Close the microwave door and heat the egg whites until they're starting to set along the edges. The egg whites shouldn't appear liquid once they're almost finished cooking. Then, carefully stir the egg whites again with a fork to break them up.^{[17]
X
Research source}
7
Heat cream cheese over the egg whites for a more flavorful dish. Once the egg whites are almost done, spread 2 tablespoons (30 g) of softened cream cheese over them. Then, microwave the egg whites for 30 more seconds so the cream cheese melts.^{[18]
X
Research source}
- You can substitute your favorite type of cheese for the cream cheese. For example, try mozzarella or smoked gouda.
8
Remove the dish and sprinkle optional fresh herbs over it before serving. Wear oven mitts to take the dish of egg whites out of the microwave. Set it on a heat-proof surface and scatter 2 tablespoons (5 g) of freshly chopped herbs, such as basil, parsley, or dill, over the whites if you want an herbal flavor. Serve the microwaved egg whites from the dish or transfer them to a serving plate.^{[19]
X
Research source}
- To store leftover egg whites, put them in an airtight container and refrigerate them for up to 4 days.

Expert Q&A

Question

How do you separate egg whites by hand?

Jennifer Levasseur
Personal Chef
Chef Jennifer Levasseur is a Personal Chef and the Owner of The Happy Cuisiniere based in Breckenridge, Colorado. She has over 12 years of culinary experience and specializes in Mountain and Contemporary Rustic cuisine. Moreover, she can craft dishes and modify menus to accommodate dietary restrictions, such as gluten-free, vegetarian, vegan, pescatarian, and dairy-free diets. In addition to a Bachelor’s degree in Marketing and Management from the University of Houston, Chef Jennifer holds Associate’s degrees in Culinary Arts and Baking & Pastry Arts from Houston Community College.

Jennifer Levasseur

Personal Chef

Expert Answer

The easiest way to separate egg whites is to first crack all of your eggs into a bowl. Then, scoop out the yolks one at a time, separating your fingers under the egg yolk so the white will drop back into the bowl. With this method, however, some yolk can get into the egg whites. To avoid this, you can use 3 bowls. Crack your eggs into the main bowl, then use the above method to separate your yolks into one bowl and "bank" your egg whites into the final bowl.
Question

How can I do these without non-stick cooking spray and/or without a steamer? Can I use water instead of the cooking spray, or use wax paper?

Community Answer

You can use butter or cooking oil in your pan. Water will not work, as it will just evaporate when on the heat.
Question

Do I need to use milk when making an egg white omelette?

Qamar

Top Answerer

No, the egg white omelette does not require any milk to be added to the recipe.