If you are looking to reduce your cholesterol intake, but don't want to give up eggs for breakfast, you can cook just the egg whites and make them yummy. Dry and sticky egg whites will be just a distant memory: with these recipes you will learn how to scramble them and prepare a soft omelette quickly and easily. If you're short on time, pour the egg whites onto a plate and microwave them until they are almost completely set. You can add vegetables, cheese, meat and your favorite herbs to all egg whites recipes, customizing them to your taste.
Ingrediants
Omelette with Egg Whites
- 2 tablespoons (30 ml) of extra virgin olive oil
- 3 egg whites (for a total of about 90 ml)
- 20 g onion, chopped (optional)
- 20 g bell pepper, chopped (optional)
- 25 g tomato, diced (optional)
- 1 slice of defatted ham, chopped (optional)
- 1-2 slices of cheese (optional)
For 1 omelette
Scrambled Egg Whites
- Half a spoon (7 ml) of extra virgin olive oil
- 6 egg whites (for a total of about 180 ml)
- 60 ml of milk or cream
- A pinch of salt
- A pinch of ground black pepper
- Half a clove of garlic, finely chopped (optional)
- 30 g baby spinach (optional)
- 200 g cherry tomatoes, halved (optional)
- 2 tablespoons (10 g) of grated Parmesan (optional)
For 2 people
Egg Whites Cooked in the Microwave
- 4 egg whites (for a total of about 120 ml)
- 30 ml of milk or cream
- A pinch of salt
- A pinch of ground pepper
- 2 tablespoons (30 g) cream cheese, left to soften at room temperature (optional)
- 2 tablespoons (5 g) chopped fresh herbs, such as basil, parsley or dill (optional)
For 1 person
Steps
Method 1 of 3: Make an Omelette with Egg Whites
Step 1. Heat 2 tablespoons (30ml) of extra virgin olive oil in a skillet over medium-high heat
Place a cast iron or non-stick skillet on the stove and pour the oil into it. Heat it over medium-high heat for at least a minute.
If you prefer, you can use butter, margarine or non-stick spray instead of extra virgin olive oil.
Step 2. Fry the onion and pepper for 3 minutes if you want to make an omelette with vegetables
Pour 20 g of chopped onion and pepper into the preheated pan, respectively, and stir periodically as they cook. The vegetables need to soften a little.
- If you prefer, you can omit the vegetables.
- Cut the vegetables as you like and feel free to replace them with the ones you like best. For example, you can use shallots instead of onions or replace the peppers with mushrooms.
- You can make a Mexican version of the omelette, using a jalapeño pepper instead of bell pepper and adding a finely chopped clove of garlic in addition to the onion. Once cooked, accompany the omelette with diced avocado, chopped fresh coriander and crumbled cotija cheese (or another hard cheese).
Step 3. Add the tomato and ham to make the omelette more complete and heat them for 2 minutes
Pour 25 g of diced tomato and a slice of minced and defatted ham into the pan. Heat the ingredients over medium-high heat for a couple of minutes.
If you like, you can replace the ham with bacon, sausage or smoked salmon
Step 4. Transfer the complementary ingredients of the omelette to a bowl and reduce the heat slightly
If you made a vegetable and ham filling for the omelette, pour it into a bowl and set aside. Adjust the heat to medium to prevent the egg whites from cooking too quickly.
Step 5. Beat 3 egg whites in a bowl and pour them into the hot pan
Separate 3 egg whites from their respective yolks and pour them into a bowl. Whisk them until fluffy or beat them gently with a fork, then slowly pour them into the hot pan.
For convenience, you can buy egg whites in cartons instead of fresh eggs
Step 6. Cook the egg whites for 2-3 minutes or until completely set
Take a silicone spatula and gently slide it along the edges of the omelette. Tilt the pan slightly so that the still liquid parts of the egg whites come into contact with the hot metal and cook more quickly.
Don't worry if the omelette breaks. Since you will have to stuff and fold it, it is likely that the broken part will not show when serving
Step 7. Turn off the stove and stuff half of the omelette
Take the vegetable and ham filling, then pour a spoonful over the omelette. If you prefer, you can fill it in a different way, for example with a couple of slices of cheese.
Use a flavorful cheese, such as provolone, cheddar, or feta
Step 8. Fold the omelette in half with the spatula and serve immediately
Take the non-stick silicone spatula and slide it under the half of the empty omelette. Lift the latter and quickly fold it over the filling, then transfer the omelette to the plate.
Omelette tastes better if you eat it right away, but if you have any leftover you can store it in the refrigerator in an airtight container for 2-3 days
Method 2 of 3: Make Scrambled Egg Whites
Step 1. Pour half a tablespoon (7 ml) of extra virgin olive oil into the pan and heat it over medium-high heat
Place a cast iron or non-stick skillet on the stove and set the flame to medium-high. Add the oil and tilt the pan to evenly coat the bottom.
If you prefer, you can substitute the olive oil with butter, margarine, non-stick spray, or any other fat you like
Step 2. Saute the garlic, spinach and tomato in the pan
If you have decided to enrich the recipe with vegetables, chop half a clove of garlic and fry it briefly in the oil. Then add 30 g of baby spinach and 200 g of cherry tomatoes. Let the spinach wilt, then transfer the contents of the pan to a bowl.
- You can substitute vegetables to taste. For example, you can use mushrooms, a diced pepper or chopped onion.
- For a version of scrambled egg whites with herbs, replace the tomato and spinach with 4 tablespoons of basil, 2 tablespoons of parsley and 2 teaspoons of chopped fresh oregano. If you want to use dried herbs, cut the doses in half.
Step 3. Beat the egg whites with milk, salt and pepper in a separate bowl
Pour 6 egg whites or 180 ml of carton egg whites into a bowl, then add 60 ml of milk or cream, a pinch of salt and a pinch of black pepper powder. Stir until the ingredients are well blended.
Whisk the egg whites if possible, otherwise use a fork
Step 4. Pour the egg whites into the pan and cook over medium heat
Let them slowly slide into the preheated pan and reduce the heat to prevent them from cooking too quickly. It's okay if they sizzle lightly as soon as you pour them into the pan, but then they need to cook slowly or else they'll have a chewy texture.
There is no need to add more oil to the pan after cooking the vegetables
Step 5. Stir the egg whites during the 2-3 minutes of cooking
If you prefer them to be thoroughly scrambled, stir them constantly with a spoon or spatula. If, on the other hand, you prefer them only partially scrambled, mix them only occasionally.
Step 6. Add the sautéed vegetables (optional) and serve the scrambled egg whites
If you cooked the vegetables to serve with the egg whites, return them to the pan. Stir briefly to incorporate them into the eggs, then turn off the stove. Transfer the egg whites and vegetables to the plates.
- If you want, you can sprinkle the scrambled egg whites with 2 tablespoons (10 g) of grated Parmesan cheese.
- You can store leftovers in the refrigerator in an airtight container for 2-3 days.
Method 3 of 3: Microwave Cooked Egg Whites
Step 1. Grease a microwave safe container with olive oil spray
You can use a large ceramic or glass mug, bowl, or tureen. Grease the bowl with oil to prevent the egg whites from sticking to the bottom or sides as they cook. For convenience, you can use spray cooking oil.
You can use an oval, round or square dessert bowl to give the egg whites a particular shape
Step 2. Pour 4 egg whites into a bowl along with milk, salt and pepper
Alternatively, you can use 120ml of egg whites in cartons. Add 30 ml of milk and a pinch of salt and pepper.
Step 3. Beat the egg whites
Stir them with a whisk or fork until they have incorporated the milk and spices. They must become foamy.
If you wish, you can use your favorite spice blend to flavor egg whites very easily. For example, you can add a pinch of a blend of Cajun spices or Provencal herbs
Step 4. Pour the egg whites into the container you greased earlier and microwave them on full power for 45 seconds
Slowly pour them into the container and place it in the center of the turntable. Close the microwave door and cook the egg whites on high for 45 seconds.
Step 5. Open the microwave and break the egg whites with a fork
Open the door and gently mix the eggs so that they break into small pieces. Use oven mitts to avoid getting burned by touching the hot container.
If you want the egg whites to keep the shape of the container, don't mix them. When they are completely cooked you can remove them from the mold with the spatula
Step 6. Cook the egg whites for another 45 seconds before mixing again
Close the microwave door and cook the egg whites until they begin to set around the edges. When they are almost cooked, stir them again with the fork to break them into small pieces.
Step 7. Spread the cream cheese over the egg whites and heat it
It will enrich the taste of the dish. When the egg whites are almost cooked, coat them with 2 tablespoons (30 g) of cream cheese (if possible, let it soften at room temperature before using). Return the egg whites to the oven for 30 seconds to allow the cheese to melt.
You can replace the cream cheese with mozzarella, smoked scamorza or your favorite cheese
Step 8. Remove the container from the microwave, then sprinkle the eggs and cheese with chopped fresh herbs
Put on your oven mitts and carefully take the container out of the oven. Place it on a heat-resistant surface and spread 2 tablespoons (5 g) of chopped fresh herbs, such as basil, parsley and dill, over the egg whites and cheese to further enrich the recipe. Serve the eggs directly into the bowl or container or transfer them to a serving dish.
