23 Helpful Ideas To Insert Egg White Powder Into Your Diet

Written by Nabeel Kallas in Food Tips

White egg powder is one of the most expensive protein powders on the market. It’s a high-quality protein that can be a great addition to your diet if you’re looking to add a good amount of protein to your day, and can’t consume milk-derived proteins, like whey and casein, if you’re lactose-intolerant.

If you’re like me, you just hate separating egg whites and throwing away the yolks. Well, you don’t have to, there’s a product that is just egg whites.

I highly recommend this protein for anyone who’s looking for a protein powder and has the budget to spend a little more to get something better.

I use it almost every day and I’ll be sharing today some ideas I’ve learned that can help you insert it more easily into your everyday life.

What you should know about it, though, is that it’s a slower-digested protein than whey, however, it’s faster than casein. So, if you’re taking the other two, you know that whey is best around workout (because of its fast digestion and bioavailability) and casein is best before sleep (because of its slow digestion rate). White egg powder falls between these two rates. Which makes it better as a mid-day snack, where your body can be chewing on it for the next 2-3 hours.

Egg White Powder Basics

  • It’s just protein. Unlike An entire egg, this is just the white, that has little to no fat, and is basically almost all protein.
  • It’s digested slower than whey protein, longer than casein protein.
  • The basic, unflavored, 100% egg white protein is almost always the best option for anyone.
  • While unflavored is better, egg white powder has a bland test and you’re likely to want to add a sweetener to it unless you’re adding it to a salty recipe.
  • If you’re allergic to egg white, chances are you’ll be allergic to egg white powder, too.
  • When it’s mixed in cold/warm water and then left to sit for a few minutes, the powder will likely accumulate again at the bottom. Make sure to either mix it in hot water or consume it right after preparing it.

23 Ideas To Insert Egg White Powder Into Your Diet

1- Flour Alternative For Baking

Egg white powder can help you cut back on flour. However, if you replace the flour amount entirely with egg white powder, the result can be denser and chewier than you would want. If you don’t want that, and you don’t have gluten sensitivities, you can try 3:1 flour to egg white powder ratio, which will help you cut some of the flour out, add extra protein, and not have the end result have a bad texture.

2- Egg White Alternative In Recipes

If the recipe is calling for one cup of egg whites, you can put half a cup of egg white protein, mixed in a half cup of warm water.

A whole egg is a different story because you have fat in the yolk. If you want to use egg white powder instead of a whole egg, you can try adding whichever oil that can go well with the recipe you’re making

3- Protein-Rich Omlette

I have told you already how much I hate throwing out egg yolks. When I’m frying some eggs and want considerably more protein in my meal than fat, I choose to add some egg white protein that can significantly increase the protein amount without leaving me with any waste product.

4- Mixed In Your Coffee

We have discussed earlier how hot water can make it much easier for the powder to dissolve. This makes coffee another good thing you can add egg white powder to. The result can be an energy drink that gives you the instant boost through caffeine, and also keep you satiated longer since it’s not only protein but a slowly-digested one.

5- With Hot Chocolate

This is another delicious drink you can add egg white powder to. It’s sweet, so you don’t have to be adding in any sweetener, and you’ll be making that cup of hot chocolate a lot healthier, so you don’t need to be feeling guilty drinking it.

6- With Bulletproof Coffee

Bulletproof coffee is coffee that is mixed with some high-quality fats, like coconut oil and butter. Adding protein into the mix can turn it from a snack into a meal to some degree. You might want to go light on the fats if you’re adding protein powder, you don’t want the end result to become super thick.

Another thing you have to note is that while bulletproof coffee can be consumed while intermittent fasting and won’t break your fast, adding egg white powder, or any protein powder for that matter, will no longer make it allowed in your fasting window.

7- Protein-Rich Fruit Smoothie

One of the things that made me not want to buy egg white powder at first was its bland taste. This means it always needs a sweetener to make it more appealing as a snack. However, when I discovered all these varieties I can add this powder to, I can no longer not have some of it at home. And what’s a better sweetener than natural fruits? Add a scoop of protein powder to your smoothie, and have yourself a delicious snack that has a good amount of both fiber and protein coming from the healthiest sources available.

8- Chia Pudding

If you’ve been at MasterMinding Perfection before, you know how much I love chia. I mean, who doesn’t? It’s crowned as a superfood for a reason.

Preparing a chia pudding is one of the easiest things you can do. And the result is full of fiber, good fats, vitamins, minerals, and even some protein. Now, if you want to really up the protein intake in this pudding, all you have to do is add a scoop of your favorite protein powder, in our case today, egg white powder.

The best way to do this (which also applies to the porridge we’ll be talking about next), is to add the powder to warm water, mix it well, and then add it to the pudding.

9- Protein-Rich Porridge

Like chia seeds, porridge is another great source of fiber. If you want to have protein-rich porridge, add a scoop of protein powder. Apply the tip mentioned above at #8 for a better result.

10- Water + Your Favorite Sweetener

This is for the days when you instantly want your protein fix but don’t have the time for anything else. Mix egg white powder with warm water and your favorite sweetener, then add some ice and you’re good to go.

11- Added to Milk

This is a plain, simple idea, just like the previous one, to get your protein fix. In this case, though, the sweetness of the milk should be enough, so a sweetener is not needed here.

12- Greek Yogurt And Fruits

With Greek Yogurt and Fruits, I always think that you have the perfect balance between sweet and sour. That’s why adding something like egg white powder might require you add some more sweetness. It’s entirely up to you to find the balance there.

13- Multi-Protein-Powder Shake

Whether you want to mix them up to have a mix of tastes or a mix of digestion speeds, mixing protein powders like whey, casein, and white egg powder can be a good idea. There are even some brands that sell these protein powders already mixed.

14- Mixed In Your Favorite Juice

This is another one where you’ll only have to add the powder to a beverage and shake it well to have the protein-rich snack ready. In this case, too, you won’t need to add any sweetener since most juices are already sweet enough.

The only tip I have here, is that if you can opt for a smoothie instead, then please do. While juices are only the water of the fruits, smoothies consist of the entire fruit with all of its fibers and micronutrients, which would make the beverage a lot healthier.

15- Mixed With Other Supplements You’re Taking

If, for example, you’re taking more than one supplement, such as creatine (which is bland and not very tasty), you can add egg white powder to your creatine shake, through which you would be 1) Taking them together so you’re less likely to forget to take one of them throughout the day, and 2) You’re only having one bland shake a day rather than two (You can add your sweetener to the mix if it makes it tastier for you.)

Make sure if you decide to take two supplements at once that there is no drug interaction involved.

16- Add to Pancakes Batter

Pancakes are those guilty pleasures you mysteriously crave every Sunday morning. They don’t have to be a guilty pleasure, though. If you know how to prepare them right, you can end up with some that are both healthy and delicious.

Protein powders are a basic ingredient of most of those healthy versions of pancakes. And it can be a really good idea to use egg white powder as the protein powder for one of these recipes. (Go back to the first two tips if you want some hacks on using egg white powder as an alternative for eggs and/or flour.)

17- Add to Waffles

Waffles are another guilty pleasure most of us have. In this case, too, you can prepare it right to have some pretty delicious and healthy waffles made with egg white powder. (Go back to the first two tips if you want some hacks on using egg white powder as an alternative for eggs and/or flour.)

18- Add to Peanut Butter Protein Balls / Energy Balls

If you’re like me, you’re always looking up new ideas on Pinterest of new stuff to add to your energy balls. Egg white powder can be a great addition there.

19- Add to Burger Base

Especially if you’re a vegetarian and finding it hard to get enough protein into your day, this can be a pretty good idea.

20- Protein-Rich Soup

You want something to warm you up but you still need it to have a good amount of protein? Then this might be the answer for you.

21- Protein-Rich Mug Cake

This is one the fastest dessert you can make. If you add a scoop of egg white protein to it, you’ll also be making it the richest cake in protein that can be prepared, baked, and eaten in less than two and a half minutes!

22- Add to Cookie Dough

Who said cookies are bad? If you know how to prepare them right and add the nutrients you need to them, they can be a guilty pleasure that is actually good for you.

23- Protein-Rich Ice Cream

The last tip I can offer you is one for the summer days when you only want to be eating ice cream after that long workout, but you still need your protein fix. Add a scoop of egg white powder, mix it up and you’re ready to go.

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Nabeel Kallas

I'm a medical doctor with a lot of passion for Keto & Intermittent Fasting. They have completely changed my life and I am beyond honored to help you experience that same change. I'm ready when you are. Read more here.

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