These recipes for egg white muffins, sandwiches, omelets, wraps and more will shake up your breakfast routine. If you want a high-protein breakfast , but want to keep cholesterol to a minimum, egg whites are a great go-to. Sure, we all love a good, creamy (or runny) egg yolk, […]
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If you want a high-protein breakfast, but want to keep cholesterol to a minimum, egg whites are a great go-to. Sure, we all love a good, creamy (or runny) egg yolk, but having too many may not be ideal for those with certain risk factors.
The yolk of the egg is where all of the cholesterol is found — about 185 milligrams. People at risk for heart disease, those who have diabetes or people who've had a heart attack should limit the amount of cholesterol in their diet, per the American Heart Association.
Eliminating the yolk and sticking to the egg white alone still gives you plenty of protein to keep you full and helps keep the calories down. One egg white has about 17 calories and 3.6 grams of protein, per the USDA. So cooking up two or three for breakfast is sure to keep you full until lunchtime.
To help give you some egg white breakfast inspo, we tapped a registered dietitian and rounded up the best egg white breakfast recipes that are both delicious and nourishing.
Using egg whites as the base for this recipe ensure these mini muffins are full of protein. "And including cherry tomatoes and spinach add a healthy dose of vitamin C, which is a micronutrient that facilitates absorption of the iron contained in the eggs," says Sarah Jackson, RDN of Origin Nutrition.
This egg white breakfast sandwich is great for mornings when you're on the run. "Swap Canadian bacon with uncured turkey bacon to reduce sodium levels," Jackson says. Also, to boost vitamins A, C and K, Jackson recommends adding a handful of arugula to each sandwich.
"Swap butter for avocado oil for a heart-healthy option," Jackson suggests. "Avocado oil contains mono- and polyunsaturated fatty acids which promote good cholesterol levels." Also, feel free to load up on veggies in this recipe — the more, the merrier.
"The mushrooms in this recipe boost its vitamin D content," Jackson says. "Vitamin D is essential for a host of functions in the body, most notably, immune function." Just remember to choose mushrooms that say "UV light exposed" on the packaging to ensure the veggie actually contains vitamin D.
Incorporating egg whites into a bowl of oatmeal helps add satiating protein — and they're practically tasteless so you won't even know they're there. "Oatmeal is an excellent source of fiber and contains cholesterol-lowering beta-glucans," Jackson says.
"Using egg whites instead of whole eggs removes cholesterol and saturated fat from this recipe," Jackson says. "Replacing these fats with heart-healthy poly- and monounsaturated fats from the avocado is a great swap for those looking to keep their cholesterol levels in check."
This egg white omelet is full of flavor. "The red onion and garlic act as prebiotics, which feed the beneficial bacteria in the gut microbiome," Jackson says. Top this omelet with a dollop of salsa or Greek yogurt.
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There's so much nutritional value in this recipe, but if you want to add even more, toss in spinach or arugula for vitamins A and K, Jackson says. "Plus, the healthy fats in avocado will help boost these vitamins absorption levels."
"Egg whites are a great substitution to protein powder since they contain all nine essential amino acids," Jackson says. And since protein powders can be full of additives and fibers, including egg whites helps to avoid any ingredients that can irritate the stomach.
This savory egg-white wrap gets extra protein from smoked salmon. "Smoked salmon contains omega-3 fatty acids, which have been shown to promote anti-inflammatory properties in the body and healthy brain function," Jackson says.
