How to Cook Egg Whites

Five Methods:OmeletScrambledMicrowavedBakedSteamed

Egg whites contain a little over half the protein found in whole eggs, but they're low in both calories and fats. There are multiple ways to cook egg whites, but since they can be somewhat bland on their own, you may need to add flavor with seasonings, vegetables, and/or cheese.

Ingredients

Omelet

Makes 1 serving

  • 3 egg whites OR 1/2 cup (125 ml) liquid egg whites
  • Salt, to taste
  • Ground black pepper, to taste
  • Nonstick cooking spray
  • 1 plum tomato, diced (optional)
  • 2 Tbsp (30 ml) crumbled feta cheese (optional)

Scrambled

Makes 1 serving

  • 3 egg whites OR 1/2 cup (125 ml) liquid egg whites
  • Ground black pepper, to taste
  • Nonstick cooking spray
  • 1 plum tomato, diced (optional)
  • 2 Tbsp (30 ml) crumbled feta cheese (optional)

Microwaved

Makes 1 serving

  • 3 egg whites OR 1/2 cup (125 ml) liquid egg whites
  • Salt, to taste
  • Ground black pepper, to taste
  • Nonstick cooking spray
  • 1 plum tomato, chopped (optional)
  • 2 Tbsp (30 ml) crumbled feta cheese (optional)

Baked

Makes 6 servings

  • 12 egg whites OR 2 cups (500 ml) liquid egg whites
  • Salt, to taste
  • Ground black pepper, to taste
  • Nonstick cooking spray
  • 4 plum tomatoes, diced (optional)
  • 1/2 cup (125 ml) feta cheese (optional)

Steamed

Makes 1 serving

  • 2 egg whites OR 6 Tbsp (90 ml) liquid egg whites
  • 6 Tbsp (90 ml) chicken broth
  • Salt, to taste
  • 1 plum tomato, diced (optional)
  • 2 Tbsp (30 ml) crumbled feta cheese (optional)

Method 1
Omelet

  1. Image titled Cook Egg Whites Step 1
    1
    Prepare the skillet. Spray a medium nonstick skillet with nonstick cooking spray. Place the pan on the stove over medium heat.
    • You could also use an omelet pan, if you have one. The pan you do use should be the same diameter as the diameter you want for your finished omelet.
  2. Image titled Cook Egg Whites Step 2
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    Whisk the eggs. Combine the egg whites, salt, and pepper. Whisk the ingredients together until the egg whites become frothy.
    • You can adjust the amount of salt and pepper according to personal preference. Start with only a dash of each if you don't know how much you'd prefer.
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    Pour the eggs into the hot skillet. Pour the whisked egg whites into the preheated pan. Quickly turn the pan so that the egg whites spread over the entire bottom.
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    Cook until set. Cook the egg whites without disturbing them for 1-1/2 to 2 minute, or until they seem evenly set all across the bottom.[1]
    • Note that the top of the egg whites should still appear glossy and slightly runny during this stage.
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    Lift the set egg. Slide a rubber spatula beneath the set egg white. Carefully tilt the pan, allowing the raw egg to run off the top of the whites and beneath the set omelet.
    • If tilting the pan is too difficult, try tilting the egg whites to help drain off the remaining raw egg.
    • Allow the remaining raw egg white to cook for at least another 15 to 30 seconds.
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    6
    Add the toppings and fold the omelet. Sprinkle the chopped tomatoes and feta cheese crumbles over half of the omelet. Use the spatula to fold the other half over these toppings.
    • Tomatoes and feta cheese are only two examples of toppings you could use. If desired, you could replace them with up to 1/2 cup (125 ml) of other chopped vegetables and cheeses. You could also omit the toppings altogether and serve the omelet plain.
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    Serve. Tilt the pan over a serving plate and use the spatula to carefully transfer the omelet from one to the other. Enjoy immediately.

Method 2
Scrambled

  1. Image titled Cook Egg Whites Step 8
    1
    Prepare the skillet. Spray a medium nonstick skillet with cooking spray and set the pan on the stove over medium heat.
  2. Image titled Cook Egg Whites Step 9
    2
    Add the egg whites and pepper. Pour the egg whites into the preheated skillet. Sprinkle the whites with pepper.
    • Adjust the amount of pepper according to personal taste. If you aren't sure about how much to use, start with only a dash. You can add more pepper while serving the finished egg whites.
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    3
    Stir and cook until set. As soon as the egg whites begin setting, chop and stir them using a turning spatula. Continue for about 2 minutes, or until the egg whites are firm and no longer glossy.
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    4
    Toss with the toppings. Sprinkle the chopped tomatoes and feta cheese crumbles over the scrambled eggs. Toss for several seconds, or until evenly combined.
    • If you don't like tomatoes and feta cheese, you could try other combinations. Onions, spinach, and zucchini are other popular vegetable options. No matter what you choose, however, you should only use up to 1/2 cup (125 ml) per single serving of egg whites. You can also serve the egg whites plain if you'd prefer them without vegetables or cheese.
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    Serve. Spoon the scrambled egg whites onto a serving plate and enjoy them while they're still hot.

Method 3
Microwaved

  1. Image titled Cook Egg Whites Step 13
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    Coat a microwave-safe dish. Lightly coat the bottom and sides of a 2-cup (500-ml) microwave-safe cooking dish with nonstick cooking spray.[2]
    • The exact dish should vary depending on how you want to serve the eggs. To make an egg white patty, use a dish with a diameter of about 6 inches (15 cm). To make scrambled egg whites, use a large microwave-safe mug, ramekin, or other bowl.
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    2
    Add the egg whites and other ingredients. Place the egg whites in the prepared dish, followed the salt, pepper, tomato, and feta cheese. Stir to combine.
    • The tomato and feta cheese are optional. You can omit them or replace them with up to 1/2 cup (125 ml) of other chopped vegetables and cheese.
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    3
    Microwave for 75 to 90 seconds. Cook the egg whites in your microwave at 100% power, setting the time for 1 minute and 15 seconds. Cook an additional 15 seconds if the egg whites still appear runny.[3]
    • If you want to cook an egg white patty, microwave the egg whites for the full amount of time and do not stir or otherwise agitate them.
    • If you want to cook scrambled egg whites, microwave them for 1 minute, stir well, and continue cooking them for an additional 15 to 30 seconds after that.
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    4
    Serve. Remove the egg whites from the microwave and enjoy them while they're still hot.
    • To serve an egg white patty, flip the egg whites out of the bowl in a single piece. Transfer it to your serving plate or place it over a slice of toast, a toasted bagel, or an English muffin.
    • You can serve scrambled egg whites straight from the cooking dish or transfer them to a separate serving plate.

Method 4
Baked

  1. Image titled Cook Egg Whites Step 17
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    Preheat the oven to 350 degrees Fahrenheit (175 degrees Celsius). Meanwhile, prepare a six-cup muffin tin by spraying each cup with nonstick cooking spray.[4]
  2. Image titled Cook Egg Whites Step 18
    2
    Add the fillings to each muffin cup. Arrange the chopped tomatoes and feta cheese crumbles in the bottom of each muffin cup, dividing the fillings evenly among all six cups.
    • Nearly any combination of chopped vegetables will work, and you can omit the feta cheese or replace it with another type of cheese. Only place about 1/4 cup (60 ml) of your desired fillings in each muffin cup, however.
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    3
    Whisk the egg whites. In a small bowl, whisk together the egg whites, salt, and pepper. Continue until the egg whites seem frothy.
    • Adjust the salt and pepper by personal taste. If you aren't sure how much to use, start with 1/4 tsp (1.25 ml) of each.
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    4
    Pour the egg whites over the fillings. Pour the whisked egg whites over the tomatoes and cheese, dividing the mixture evenly among all six muffin cups.
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    Bake for 30 minutes. Place the muffin tray in the preheated oven and bake for 30 minutes, or until the eggs are fully set and lightly browned.
    • The egg whites should no longer appear glossy when done. If in doubt, insert a toothpick through the center of each egg white muffin to test for doneness throughout.
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    Serve. Remove the tray from the oven. Cool the egg whites for about 5 minutes, then enjoy them while they're still warm.
    • You should be able to reheat the egg white muffins without difficulty. Store leftovers in sealed, airtight plastic bags in your refrigerator for up to one week. Reheat one egg white muffin in the microwave for 1 minute at full power.

Method 5
Steamed

  1. Image titled Cook Egg Whites Step 23
    1
    Boil water in the steamer. Fill a steaming wok or other steamer pan with 2 to 3 inches (5 to 7.6 cm) of water. Set the pan on the stove over medium heat, and bring the water to a boil.
    • Before the water starts boiling, place an appropriately sized steaming rack over the top of the pan. The steaming rack should sit at least 1 to 2 inches (2.5 to 5 cm) above the surface of the water.
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    2
    Whisk the egg whites and broth. Combine the egg whites and chicken broth in a heat-resistant ramekin. Add salt, if desired. Whisk or stir the ingredients together until evenly combined.
    • Use low-sodium chicken broth and omit the salt if you want the dish to be lower in sodium.
    • Note that the chicken broth could be replaced with vegetable broth, if desired.
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    3
    Steam for 4 minutes. Place the ramekin on the center of the steaming rack. Cover the pan with its lid, then steam the egg whites for about 4 minutes, or until it is set and cooked throughout.[5]
    • To test for doneness, insert a toothpick through the center of the egg whites. The egg whites should be done once the toothpick comes out clean.
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    4
    Add the toppings. Remove the ramekin from the heat. Immediately sprinkle the chopped tomato and feta cheese crumbles on top.
    • You can omit or change the toppings as desired, using up to 1/2 cup (125 ml) of any combination. For steamed egg whites, you could also consider using flaked tuna, flaked salmon, or other cooked and shredded/chopped seafood.
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    5
    Serve. Enjoy the steamed egg whites immediately and straight from the ramekin you cooked them in.

Things You'll Need

Omelet

  • Medium nonstick skillet
  • Whisk
  • Small bowl
  • Rubber spatula
  • Serving plate

Scrambled

  • Medium nonstick skillet
  • Turning spatula
  • Serving plate

Microwaved

  • 2-cup (500-ml) microwave safe dish
  • Fork

Baked

  • 6-cup muffin tin
  • Whisk
  • Small bowl
  • Serving plate

Steamed

  • Steaming wok with lid
  • Steaming rack
  • Ramekin
  • Whisk or fork
  • Toothpick

Article Info

Categories: Basic Cooking Skills | Eggs and Dairy