33+ Deliciously Easy Keto Egg White Recipes to Try Today

Are you following a keto diet and looking for new, delicious ways to incorporate egg whites into your meals?

Egg whites are an excellent source of protein while being low in carbs, making them perfect for a ketogenic lifestyle.

Whether you’re looking for breakfast, lunch, or even a tasty snack, egg whites can be the foundation of many keto-friendly recipes.

In this article, we’ve rounded up 33+ creative and mouthwatering keto egg white recipes that will not only satisfy your cravings but also keep you on track with your keto goals.

From savory omelets to protein-packed salads and even keto-friendly cloud bread, you’ll find a variety of recipes to fit every taste.

Let’s dive into these delicious egg white recipes and explore the many ways you can enjoy this nutritious ingredient while sticking to your keto diet.

33+ Deliciously Easy Keto Egg White Recipes to Try Today

Egg whites are a versatile and nutritious ingredient for anyone following a keto diet.

With these 33+ keto egg white recipes, you can enjoy a wide range of tasty, low-carb meals without feeling deprived.

Each recipe is packed with protein and can be easily customized to suit your preferences.

Whether you’re looking for a quick breakfast or a filling dinner, these egg white recipes will keep you satisfied throughout the day.

Start adding these egg white creations to your meal plan and experience the benefits of a keto-friendly lifestyle without sacrificing flavor.

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Keto Egg White Frittata with Spinach and Cheese

This keto egg white frittata is the perfect low-carb breakfast or lunch, packed with protein and rich in flavor. The combination of egg whites, fresh spinach, and cheese makes it both healthy and satisfying, while keeping the carb count to a minimum. It’s easy to make and can be customized with other low-carb vegetables or proteins. This dish is ideal for those following a keto or low-carb diet, providing a hearty meal that won’t spike your blood sugar levels.

Ingredients:

• 6 large egg whites
• 1 cup fresh spinach, chopped
• 1/4 cup shredded mozzarella cheese
• 1/4 cup crumbled feta cheese
• 1/4 cup chopped onions
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

• Preheat your oven to 375°F (190°C).
• Heat olive oil in a skillet over medium heat. Add chopped onions and sauté until translucent.
• Add chopped spinach and cook until wilted, about 2-3 minutes.
• In a mixing bowl, whisk the egg whites, salt, and pepper until well combined.
• Pour the egg whites over the sautéed vegetables in the skillet.
• Sprinkle the shredded mozzarella and crumbled feta cheese on top.
• Transfer the skillet to the oven and bake for 10-12 minutes, or until the eggs are fully set and the cheese is melted.
• Remove from the oven and let it cool slightly before slicing and serving.

This keto egg white frittata is a great way to start your day, offering a high-protein, low-carb meal that keeps you full and energized. You can also make it ahead of time and store it in the fridge for a quick breakfast option throughout the week. The combination of spinach and cheese not only boosts the nutritional value but also adds a satisfying richness to each bite.

Keto Egg White Avocado Bowl

A creamy, nutritious, and satisfying keto-friendly meal, this avocado and egg white bowl is perfect for breakfast or a light lunch. The creamy avocado pairs beautifully with the light, fluffy texture of egg whites, creating a perfect balance of healthy fats and protein. With minimal carbs, it’s an ideal choice for anyone looking to maintain or enter ketosis. This recipe is quick to prepare and provides the body with the nutrients it needs to start the day right.

Ingredients:

• 4 large egg whites
• 1 ripe avocado, diced
• 1 tablespoon olive oil
• 1/4 teaspoon garlic powder
• 1 tablespoon chopped cilantro
• Salt and pepper to taste
• Lime wedges for garnish

Instructions:

• Heat olive oil in a non-stick skillet over medium heat.
• Add egg whites to the skillet and cook, stirring occasionally, until the eggs are fully cooked and fluffy. Season with salt, pepper, and garlic powder.
• While the egg whites are cooking, slice and dice the avocado.
• Once the eggs are done, remove them from the skillet and set them aside.
• In a bowl, layer the cooked egg whites and top with diced avocado.
• Garnish with cilantro and a squeeze of fresh lime juice.
• Serve immediately and enjoy.

This keto egg white avocado bowl is both delicious and satisfying, offering the perfect blend of creamy and savory flavors. It’s a versatile recipe that can be customized with various herbs and seasonings. The healthy fats from the avocado and the high protein content from the egg whites make this meal an ideal choice for maintaining energy throughout the day. With minimal preparation, it’s perfect for a quick and nutritious meal.

Keto Egg White Muffins with Bacon and Cheese

These keto egg white muffins are a perfect on-the-go breakfast or snack. Packed with protein, bacon, and cheese, they’re a satisfying and low-carb alternative to regular muffins. The egg whites provide a light, fluffy texture while the bacon adds a savory crunch. They’re also incredibly versatile and can be customized with your favorite keto-friendly ingredients. These muffins can be baked in advance and stored for a quick, high-protein meal.

Ingredients:

• 6 large egg whites
• 1/4 cup shredded cheddar cheese
• 1/4 cup cooked bacon, crumbled
• 1/4 cup chopped green onions
• Salt and pepper to taste
• 1 tablespoon olive oil for greasing the muffin tin

Instructions:

• Preheat your oven to 375°F (190°C) and grease a muffin tin with olive oil or non-stick spray.
• In a mixing bowl, whisk the egg whites with salt and pepper until well combined.
• Stir in the crumbled bacon, shredded cheddar cheese, and chopped green onions.
• Pour the mixture into the muffin tin, filling each cup about three-quarters full.
• Bake for 12-15 minutes, or until the egg whites are fully set and slightly golden on top.
• Allow the muffins to cool for a few minutes before removing them from the tin.

These keto egg white muffins are a great option for meal prep, offering a delicious and nutritious breakfast or snack throughout the week. They’re easy to make in bulk, and you can store them in the fridge for up to a week or freeze them for longer storage. The bacon and cheese combination adds a satisfying savory flavor, making these muffins a favorite among keto dieters. Plus, they’re a great way to incorporate more protein into your diet without compromising on taste or texture.

Keto Egg White Scramble with Mushrooms and Zucchini

This keto egg white scramble is the ultimate low-carb, high-protein meal, featuring a delicious combination of vegetables that enhance both the taste and nutritional value. With mushrooms and zucchini, this dish is light yet satisfying, making it a perfect breakfast or lunch option. The egg whites provide a fluffy texture while the vegetables bring added flavor, fiber, and vitamins. This recipe is quick to prepare and can be customized with your favorite veggies or keto-friendly ingredients for a meal that fits your diet perfectly.

Ingredients:

• 5 large egg whites
• 1/2 cup sliced mushrooms
• 1/2 cup diced zucchini
• 1 tablespoon olive oil
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• Fresh parsley for garnish (optional)

Instructions:

• Heat olive oil in a skillet over medium heat. Add sliced mushrooms and diced zucchini to the pan, cooking for 4-5 minutes until softened.
• Add garlic powder, salt, and pepper, stirring to combine.
• In a bowl, whisk the egg whites until frothy, then pour them into the skillet with the vegetables.
• Cook, stirring occasionally, until the egg whites are fully set and scrambled.
• Garnish with fresh parsley if desired, then serve hot.

This keto egg white scramble is a fantastic way to get in a healthy, low-carb meal full of vitamins and minerals. It’s versatile, so feel free to add other vegetables or herbs to suit your taste. The combination of mushrooms and zucchini offers a satisfying bite while keeping the dish light, making it a perfect option for anyone following a keto diet. Whether you’re looking for a quick breakfast or a hearty lunch, this dish will keep you feeling full without compromising on flavor.

Keto Egg White Omelette with Bell Peppers and Onions

This keto egg white omelette is both flavorful and packed with protein, making it an excellent choice for anyone looking for a filling low-carb meal. The bell peppers and onions add a burst of color and sweetness that balance perfectly with the lightness of the egg whites. Whether you enjoy it as a quick breakfast or a savory lunch, this omelette is a satisfying, healthy, and delicious option for your keto journey.

Ingredients:

• 4 large egg whites
• 1/4 cup chopped bell peppers (any color)
• 1/4 cup chopped onions
• 1 tablespoon olive oil
• 1 tablespoon shredded cheddar cheese (optional)
• Salt and pepper to taste

Instructions:

• Heat olive oil in a non-stick skillet over medium heat. Add the chopped bell peppers and onions and sauté for 3-4 minutes until softened.
• In a bowl, whisk the egg whites with salt and pepper until well combined.
• Pour the egg whites over the cooked vegetables in the skillet. Let them cook undisturbed for 2-3 minutes, allowing the eggs to set.
• Sprinkle the shredded cheddar cheese over the omelette (if using) and fold the omelette in half.
• Continue to cook for another 1-2 minutes, then remove from the skillet and serve.

This keto egg white omelette is a great way to enjoy a nutritious, protein-packed meal while sticking to your keto goals. The bell peppers and onions not only add natural sweetness but also provide essential nutrients and fiber. With the light, fluffy texture of the egg whites, this omelette makes for a filling, satisfying meal that will keep you energized and full for hours. It’s a great recipe to start your day or enjoy as a mid-day meal.

Keto Egg White Chia Pudding

This keto egg white chia pudding is a delicious, creamy dessert or snack that is both low-carb and high in protein. The egg whites give it a smooth, airy texture, while the chia seeds add fiber and omega-3 fatty acids. This pudding is naturally sweetened with a hint of vanilla and can be enjoyed on its own or topped with your favorite keto-friendly fruits. It’s a great way to indulge your sweet tooth without breaking your keto lifestyle.

Ingredients:

• 4 large egg whites
• 2 tablespoons chia seeds
• 1/2 cup unsweetened almond milk
• 1/2 teaspoon vanilla extract
• 1-2 tablespoons sweetener (e.g., erythritol or stevia)
• A pinch of salt

Instructions:

• In a blender, combine egg whites, almond milk, vanilla extract, sweetener, and salt. Blend until smooth and frothy.
• Pour the mixture into a bowl and stir in the chia seeds.
• Cover and refrigerate for at least 2 hours or overnight, allowing the chia seeds to absorb the liquid and thicken.
• Serve chilled, topped with fresh berries or other keto-friendly toppings if desired.

This keto egg white chia pudding is a great way to enjoy a guilt-free dessert while sticking to your low-carb goals. The egg whites provide a creamy, protein-rich base, while the chia seeds offer a unique texture and a boost of healthy fats. This pudding is not only delicious but also highly customizable, allowing you to adjust sweetness and toppings to your preference. It’s a perfect treat for those on a keto diet who want something indulgent without the carbs.

Keto Egg White Quiche with Broccoli and Cheddar

This keto egg white quiche with broccoli and cheddar is a light yet satisfying dish, perfect for any time of day. The egg whites provide a fluffy texture, while the broccoli adds a healthy dose of fiber and nutrients. The cheddar cheese gives it a rich flavor, making it a perfect balance of protein, healthy fats, and low carbs. This quiche can be prepared ahead of time and is perfect for meal prep or serving at gatherings.

Ingredients:

• 6 large egg whites
• 1 cup broccoli florets, steamed and chopped
• 1/2 cup shredded cheddar cheese
• 1/4 cup heavy cream
• Salt and pepper to taste
• 1 tablespoon olive oil for greasing the baking dish

Instructions:

• Preheat the oven to 375°F (190°C) and grease a pie dish or quiche pan with olive oil.
• In a bowl, whisk the egg whites, heavy cream, salt, and pepper until well combined.
• Stir in the chopped broccoli and shredded cheddar cheese.
• Pour the mixture into the prepared baking dish and smooth the top.
• Bake for 25-30 minutes, or until the quiche is set and slightly golden on top.
• Allow it to cool for a few minutes before slicing and serving.

This keto egg white quiche is a versatile and delicious way to enjoy a low-carb meal with minimal effort. The broccoli adds both texture and nutrition, while the cheddar cheese gives the quiche its creamy richness. Perfect for a light lunch or a keto-friendly dinner, this quiche can also be made ahead of time for easy meal prep throughout the week. It’s a great way to enjoy the savory flavors of a quiche without the carbs.

Keto Egg White Breakfast Burrito

This keto egg white breakfast burrito is a satisfying and delicious low-carb meal that’s easy to make and perfect for those busy mornings. The egg whites provide a light yet filling base, while the toppings of avocado, cheese, and spinach make it rich in healthy fats and fiber. Wrapped in a low-carb tortilla, this breakfast burrito is perfect for meal prep or a quick on-the-go meal.

Ingredients:

• 5 large egg whites
• 1 low-carb tortilla
• 1/4 cup shredded cheddar cheese
• 1/2 avocado, sliced
• 1/4 cup fresh spinach, chopped
• Salt and pepper to taste
• 1 tablespoon olive oil for cooking

Instructions:

• Heat olive oil in a skillet over medium heat. Add the egg whites and cook, stirring occasionally, until fully set and scrambled. Season with salt and pepper.
• Warm the low-carb tortilla in a separate pan for 1-2 minutes.
• Once the eggs are cooked, place the scrambled egg whites in the center of the tortilla.
• Top with shredded cheddar cheese, sliced avocado, and fresh spinach.
• Roll the tortilla tightly to form a burrito, then serve immediately.

This keto egg white breakfast burrito is a perfect meal for anyone looking for a healthy and filling breakfast on the go. The egg whites provide a light, high-protein base, while the avocado and spinach add nutrients and healthy fats to keep you full. The low-carb tortilla makes it easy to enjoy this meal without worrying about carbs, making it a great choice for anyone following a keto lifestyle. This recipe is also flexible, so you can add other keto-friendly toppings to make it your own.

Keto Egg White Salad with Dill and Cucumber

This keto egg white salad with dill and cucumber is a refreshing and light salad that’s packed with protein. The egg whites create a creamy base, while the dill and cucumber offer a fresh, crisp flavor. This salad is perfect as a side dish or a light lunch and is incredibly easy to prepare. The addition of Greek yogurt makes it extra creamy, and the herbs elevate the taste, making it a delicious, satisfying meal.

Ingredients:

• 6 large egg whites, boiled and chopped
• 1/2 cucumber, diced
• 1/4 cup plain Greek yogurt
• 1 tablespoon fresh dill, chopped
• Salt and pepper to taste
• 1 tablespoon olive oil

Instructions:

• In a bowl, combine the chopped egg whites, diced cucumber, and fresh dill.
• Add Greek yogurt and olive oil, stirring until the salad is well coated.
• Season with salt and pepper to taste.
• Serve immediately or refrigerate for later use.

This keto egg white salad is a refreshing and satisfying option for anyone following a low-carb diet. The egg whites provide a protein-packed base, while the cucumber adds a fresh crunch. The creamy Greek yogurt and dill elevate the flavors, creating a delicious salad that can be enjoyed as a side or a main dish. It’s also perfect for meal prep, as it keeps well in the fridge for several days.

Keto Egg White and Bacon Breakfast Casserole

This keto egg white and bacon breakfast casserole is a hearty and flavorful way to kickstart your day. Packed with protein from the egg whites and bacon, it’s a satisfying meal that keeps you full for hours. The bacon adds a crispy, savory crunch, while the egg whites provide a light and fluffy texture. The casserole is perfect for meal prep or for feeding a crowd, and it can be easily customized with your favorite keto-friendly ingredients like vegetables or cheeses.

Ingredients:

• 8 large egg whites
• 6 slices cooked bacon, crumbled
• 1/2 cup shredded cheddar cheese
• 1/4 cup heavy cream
• Salt and pepper to taste
• 1 tablespoon olive oil for greasing the baking dish

Instructions:

• Preheat your oven to 350°F (175°C) and grease a casserole dish with olive oil.
• In a bowl, whisk the egg whites with heavy cream, salt, and pepper until smooth.
• Stir in the crumbled bacon and shredded cheddar cheese.
• Pour the egg mixture into the prepared casserole dish and spread it evenly.
• Bake for 20-25 minutes, or until the eggs are set and the top is golden brown.
• Let the casserole cool for a few minutes before slicing and serving.

This keto egg white and bacon casserole is a great way to enjoy a protein-packed, low-carb meal that’s both satisfying and delicious. It’s perfect for meal prepping since it stores well in the fridge for several days and can easily be reheated. The crispy bacon adds a wonderful flavor, while the egg whites create a light texture that balances the richness of the cheese and bacon. It’s an excellent breakfast option for those following a keto diet or anyone looking for a nutritious, easy-to-make meal.

Keto Egg White and Avocado Lettuce Wraps

These keto egg white and avocado lettuce wraps are a refreshing and light alternative to traditional sandwiches or wraps. The egg whites provide a protein-packed base, while the avocado adds creaminess and healthy fats. Wrapped in crunchy lettuce leaves, they are perfect for a quick lunch or a light snack. With minimal carbs and plenty of flavor, these wraps are ideal for anyone looking to maintain their keto lifestyle while enjoying a satisfying meal.

Ingredients:

• 4 large egg whites
• 1 ripe avocado, sliced
• 4 large lettuce leaves (romaine or iceberg)
• Salt and pepper to taste
• 1 tablespoon olive oil for cooking

Instructions:

• Heat olive oil in a non-stick skillet over medium heat. Add the egg whites and cook, stirring occasionally, until fully set and scrambled. Season with salt and pepper.
• While the eggs are cooking, wash and dry the lettuce leaves.
• Once the eggs are ready, spoon a portion of the scrambled eggs onto the center of each lettuce leaf.
• Top with sliced avocado and a pinch of salt and pepper.
• Roll the lettuce leaves around the fillings to form wraps, and serve immediately.

These keto egg white and avocado lettuce wraps are not only low in carbs but also packed with healthy fats and protein, making them a great choice for anyone on a keto or low-carb diet. The combination of creamy avocado and fluffy egg whites makes each bite deliciously satisfying, and the crisp lettuce adds a refreshing crunch. These wraps are quick to prepare, and since they’re so customizable, you can easily add your favorite veggies or protein sources to enhance the flavor.

Keto Egg White Cloud Bread Sandwiches

Keto egg white cloud bread sandwiches are a creative, low-carb alternative to traditional bread, offering a light and fluffy texture. Made with egg whites, cream cheese, and a few other simple ingredients, these cloud bread sandwiches are perfect for anyone looking to reduce carbs but still enjoy the satisfying experience of a sandwich. They are incredibly versatile, so feel free to add your favorite fillings, such as deli meats, cheese, or vegetables, for a well-rounded meal.

Ingredients:

• 6 large egg whites
• 4 oz cream cheese, softened
• 1/2 teaspoon baking powder
• Salt to taste

Instructions:

• Preheat the oven to 300°F (150°C) and line a baking sheet with parchment paper.
• In a mixing bowl, whisk the egg whites until stiff peaks form.
• In a separate bowl, mix the softened cream cheese with baking powder and a pinch of salt until smooth.
• Gently fold the egg whites into the cream cheese mixture until fully combined.
• Spoon the mixture onto the baking sheet, forming small rounds.
• Bake for 25-30 minutes, or until the cloud bread is golden and firm.
• Once done, remove from the oven and let cool before using to make sandwiches.

These keto egg white cloud bread sandwiches offer the perfect solution for those missing bread while on a keto diet. The light, airy texture of the cloud bread is ideal for holding all your favorite sandwich fillings. It’s a great way to indulge in a sandwich without worrying about carbs, and it’s an excellent alternative for those looking for a keto-friendly option that feels indulgent. You can customize the fillings to suit your taste, making it a versatile and satisfying meal.

Keto Egg White and Salmon Salad

This keto egg white and salmon salad is a nutritious, protein-packed meal that’s both light and satisfying. With the combination of egg whites and fatty salmon, it provides a balance of healthy fats and high-quality protein. The freshness of the salad, combined with the creamy dressing, creates a delicious and wholesome dish perfect for lunch or dinner. It’s low in carbs but rich in omega-3 fatty acids, making it a heart-healthy option as well.

Ingredients:

• 4 large egg whites, boiled and chopped
• 1/2 cup cooked salmon, flaked
• 1/4 cup cucumber, diced
• 1 tablespoon mayonnaise
• 1 tablespoon lemon juice
• Salt and pepper to taste
• Fresh dill for garnish (optional)

Instructions:

• In a bowl, combine the boiled egg whites, flaked salmon, and diced cucumber.
• Add mayonnaise and lemon juice, mixing everything together until well combined.
• Season with salt and pepper to taste.
• Garnish with fresh dill if desired, and serve immediately.

This keto egg white and salmon salad is the perfect combination of protein, healthy fats, and fresh vegetables. It’s a great meal for anyone on a keto diet, offering a light and nutritious dish that keeps you feeling full. The addition of salmon provides heart-healthy omega-3 fatty acids, while the boiled egg whites add a satisfying protein boost. This salad is also incredibly versatile and can be made ahead of time for meal prep or a quick lunch option.

Keto Egg White Zucchini Noodles Stir Fry

This keto egg white zucchini noodles stir fry is a quick and delicious low-carb meal, perfect for those looking for a healthy alternative to traditional stir-fried noodles. The zucchini noodles (zoodles) provide a light, vegetable-based base, while the scrambled egg whites add protein and texture. Packed with flavor and nutrition, this dish is great for anyone on a keto or low-carb diet and can be customized with various vegetables or proteins.

Ingredients:

• 5 large egg whites
• 2 medium zucchinis, spiralized into noodles
• 1/2 cup bell peppers, sliced
• 1 tablespoon soy sauce or coconut aminos
• 1 tablespoon sesame oil
• 1/4 teaspoon garlic powder
• Salt and pepper to taste
• Fresh cilantro for garnish (optional)

Instructions:

• Heat sesame oil in a skillet over medium heat. Add the zucchini noodles and bell peppers and cook for 3-4 minutes, stirring occasionally.
• In a separate bowl, whisk the egg whites with salt, pepper, and garlic powder.
• Push the zucchini noodles and peppers to one side of the skillet, then pour the egg whites into the empty side. Scramble the eggs until fully set.
• Stir everything together, then add soy sauce or coconut aminos and cook for another 1-2 minutes, allowing the flavors to combine.
• Garnish with fresh cilantro and serve.

This keto egg white zucchini noodles stir fry is a great way to enjoy a satisfying, low-carb meal that’s full of flavor. The zucchini noodles act as a great substitute for traditional noodles, keeping the dish light and refreshing while still offering the texture of pasta. The scrambled egg whites add a rich, fluffy protein component, and the soy sauce or coconut aminos bring a savory, umami flavor that ties everything together. It’s a perfect meal for those looking to keep their carbs low while still enjoying a filling, tasty dish.

Keto Egg White and Pesto Chicken Salad

This keto egg white and pesto chicken salad is a delicious and easy-to-make meal that combines protein-rich egg whites and chicken with the fresh, herby flavor of pesto. The creamy pesto dressing adds a burst of flavor to the salad, while the egg whites provide an extra boost of protein. It’s a great option for a quick lunch or a light dinner, and it can be made ahead of time for meal prep.

Ingredients:

• 4 large egg whites, boiled and chopped
• 1 cup cooked chicken breast, shredded
• 2 tablespoons pesto sauce
• 1/4 cup cherry tomatoes, halved
• 1/4 cup spinach, chopped
• Salt and pepper to taste

Instructions:

• In a bowl, combine the boiled egg whites, shredded chicken, cherry tomatoes, and spinach.
• Add pesto sauce and toss everything together until well coated.
• Season with salt and pepper to taste.
• Serve immediately, or refrigerate for later use.

This keto egg white and pesto chicken salad is a flavorful, high-protein meal that’s perfect for anyone following a keto diet. The combination of protein-rich chicken and egg whites makes it both filling and satisfying, while the pesto sauce adds a fresh, vibrant flavor that ties everything together. It’s a great dish for meal prep, as it stores well in the fridge and can be eaten cold. Whether you need a quick lunch or a light dinner, this salad is a great choice.

Keto Egg White and Spinach Frittata

This keto egg white and spinach frittata is a nutritious, protein-packed dish that’s perfect for any meal of the day. The egg whites provide a light base, while the spinach adds a fresh, nutrient-rich component. The frittata is simple to prepare, and once it’s cooked, it can be sliced into portions for meal prep, making it a convenient and versatile option for your keto lifestyle. You can also add other keto-friendly ingredients like cheese or mushrooms to enhance the flavor.

Ingredients:

• 6 large egg whites
• 1 cup fresh spinach, chopped
• 1/4 cup shredded cheddar cheese (optional)
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

• Preheat the oven to 375°F (190°C).
• In a skillet, heat olive oil over medium heat. Add the chopped spinach and cook for 2-3 minutes until wilted.
• In a bowl, whisk the egg whites with salt and pepper until frothy.
• Pour the egg whites over the cooked spinach and stir to combine. Add shredded cheddar cheese if desired.
• Place the skillet in the oven and bake for 15-20 minutes, or until the eggs are set and the frittata is lightly golden.
• Remove from the oven and let cool slightly before slicing and serving.

This keto egg white and spinach frittata is a fantastic option for breakfast or brunch. It’s packed with protein and fiber, thanks to the egg whites and spinach, while the cheese adds a creamy texture and rich flavor. It’s also an ideal recipe for meal prepping, as it can be stored in the fridge and enjoyed for a few days. This dish is a great example of how simple, nutritious ingredients can come together to create a satisfying, low-carb meal.

Keto Egg White and Cauliflower Rice Stir Fry

This keto egg white and cauliflower rice stir fry is a flavorful, low-carb alternative to traditional fried rice. The cauliflower rice acts as the perfect substitute for regular rice, offering a light and fluffy texture while keeping the dish low in carbs. The scrambled egg whites add protein, making this stir fry a balanced and filling meal. It’s quick to prepare and can be customized with a variety of vegetables and seasonings to suit your taste.

Ingredients:

• 4 large egg whites
• 2 cups cauliflower rice
• 1/2 cup bell peppers, chopped
• 1 tablespoon soy sauce or coconut aminos
• 1 tablespoon sesame oil
• Salt and pepper to taste

Instructions:

• Heat sesame oil in a large skillet over medium heat. Add the cauliflower rice and chopped bell peppers and cook for 3-4 minutes, stirring occasionally.
• In a separate bowl, whisk the egg whites with salt and pepper until frothy.
• Push the cauliflower rice and vegetables to one side of the skillet, then pour the egg whites into the empty side. Scramble the eggs until fully set.
• Mix the egg whites into the cauliflower rice and vegetables, then add soy sauce or coconut aminos and cook for another 1-2 minutes.
• Serve immediately.

This keto egg white and cauliflower rice stir fry is a great way to enjoy a low-carb, filling meal. The cauliflower rice provides a vegetable-based alternative to traditional rice, making it perfect for those on a keto diet. The egg whites add protein, while the sesame oil and soy sauce bring a savory depth of flavor. This stir fry is also highly customizable, allowing you to add other vegetables or proteins to make it your own. It’s a simple and satisfying meal that fits perfectly into a keto lifestyle.

Keto Egg White and Broccoli Cheese Muffins

These keto egg white and broccoli cheese muffins are a delicious, portable way to enjoy a low-carb breakfast or snack. The egg whites create a light and fluffy texture, while the broccoli adds fiber and nutrients. The cheese adds richness and flavor, making these muffins a satisfying treat. They’re perfect for meal prep, as they can be stored in the fridge for a quick grab-and-go option throughout the week.

Ingredients:

• 6 large egg whites
• 1/2 cup broccoli florets, steamed and chopped
• 1/2 cup shredded cheddar cheese
• 1/4 cup heavy cream
• Salt and pepper to taste

Instructions:

• Preheat the oven to 350°F (175°C) and grease a muffin tin with olive oil or non-stick spray.
• In a bowl, whisk the egg whites with heavy cream, salt, and pepper until smooth.
• Stir in the chopped broccoli and shredded cheddar cheese.
• Pour the mixture evenly into the muffin tin cups, filling each about 3/4 full.
• Bake for 15-20 minutes, or until the muffins are set and golden brown on top.
• Allow to cool slightly before removing from the muffin tin and serving.

These keto egg white and broccoli cheese muffins are a great meal prep option, offering a portable and convenient way to enjoy a protein-packed, low-carb meal. The broccoli and cheese provide a delicious balance of flavor and nutrition, while the egg whites keep the muffins light and fluffy. These muffins are perfect for busy mornings or as a snack throughout the day. Whether you’re looking for a quick breakfast or a savory treat, these keto-friendly muffins will satisfy your cravings without breaking your carb count.

Keto Egg White and Asparagus Salad

This keto egg white and asparagus salad is a light and refreshing dish that’s perfect for lunch or dinner. The egg whites provide protein, while the asparagus offers a crunchy texture and a rich source of vitamins and minerals. The creamy dressing ties everything together, making this salad both flavorful and satisfying. It’s a simple dish that’s easy to prepare and can be made ahead for a convenient, low-carb meal.

Ingredients:

• 4 large egg whites, boiled and chopped
• 1 cup asparagus, steamed and cut into bite-sized pieces
• 2 tablespoons mayonnaise
• 1 tablespoon lemon juice
• Salt and pepper to taste

Instructions:

• Steam the asparagus until tender, about 3-4 minutes, then cut it into bite-sized pieces.
• In a bowl, combine the boiled egg whites, chopped asparagus, mayonnaise, and lemon juice.
• Stir everything together until well coated and season with salt and pepper to taste.
• Serve immediately, or refrigerate for later use.

This keto egg white and asparagus salad is an ideal meal for anyone looking for a healthy, low-carb option that’s full of flavor. The combination of egg whites and asparagus provides a great balance of protein and nutrients, while the creamy mayonnaise and lemon juice dressing adds richness and freshness. It’s perfect for meal prep, as it can be stored in the fridge for several days and enjoyed throughout the week. This salad is simple, nutritious, and satisfying—just what you need when following a keto diet.

Keto Egg White and Turkey Lettuce Wraps

These keto egg white and turkey lettuce wraps are a light, protein-packed meal that’s perfect for lunch or a quick snack. The combination of scrambled egg whites and lean turkey provides a satisfying amount of protein, while the lettuce leaves act as a low-carb alternative to bread or tortillas. The wraps are customizable, so you can add your favorite toppings, such as avocado or cheese, to make them even more filling.

Ingredients:

• 4 large egg whites
• 4 slices turkey breast (deli-style or cooked)
• 4 large lettuce leaves (romaine or iceberg)
• Salt and pepper to taste
• 1 tablespoon olive oil for cooking

Instructions:

• Heat olive oil in a skillet over medium heat. Add the egg whites and cook, stirring occasionally, until fully set and scrambled. Season with salt and pepper.
• While the eggs are cooking, wash and dry the lettuce leaves.
• Once the eggs are ready, place a portion of scrambled egg whites in the center of each lettuce leaf.
• Top with a slice of turkey and any other desired toppings.
• Roll the lettuce leaves around the fillings to form wraps, and serve immediately.

These keto egg white and turkey lettuce wraps are a quick and satisfying meal that’s low in carbs but high in protein. The turkey provides lean protein, while the egg whites add a light and fluffy texture, making these wraps a filling meal that doesn’t weigh you down. The lettuce adds a refreshing crunch and serves as a great low-carb alternative to traditional wraps. This meal is also highly customizable, so feel free to add your favorite ingredients to suit your taste.

Keto Egg White and Feta Cheese Stuffed Peppers

These keto egg white and feta cheese stuffed peppers are a flavorful, low-carb meal that’s perfect for dinner or lunch. The egg whites provide a protein-packed filling, while the feta cheese adds a creamy, tangy flavor. The bell peppers serve as the perfect vessel, offering a slight crunch and a sweet, savory taste that complements the egg and feta mixture. These stuffed peppers are easy to prepare and make for a great meal prep option.

Ingredients:

• 4 large egg whites
• 2 large bell peppers, halved and seeds removed
• 1/4 cup crumbled feta cheese
• 1 tablespoon olive oil
• Salt and pepper to taste

Instructions:

• Preheat the oven to 375°F (190°C).
• Heat olive oil in a skillet over medium heat. Add the egg whites and cook, stirring occasionally, until fully set and scrambled. Season with salt and pepper.
• Place the halved bell peppers on a baking sheet and spoon the scrambled egg whites into each pepper half.
• Sprinkle crumbled feta cheese over the egg whites in the peppers.
• Bake for 10-12 minutes, or until the peppers are tender and the cheese is melted.
• Serve immediately.

These keto egg white and feta cheese stuffed peppers are a delicious, low-carb alternative to traditional stuffed peppers. The egg whites provide protein, while the feta cheese adds a creamy, tangy twist that pairs perfectly with the sweetness of the peppers. This dish is simple to prepare and can be easily customized with other keto-friendly ingredients, making it a versatile and satisfying meal option. It’s a great choice for meal prep and can be enjoyed as part of a keto-friendly lunch or dinner.

Note: More recipes are coming soon!