Boiled Egg Whites
The simplest way to prepare a high-protein, low-fat snack. This recipe guides you on how to perfectly boil an egg and separate the white, creating a nutritious component for salads, sandwiches, or to eat on its own.
For 1 serving
- boil · ~10 min
Boil the egg.
Place the egg in a small saucepan and add enough cold water to cover it by about an inch. Bring the water to a rolling boil over high heat, then reduce the heat to a gentle simmer. Cook for 10 minutes for a firm, hard-boiled egg.
TIPStarting with cold water helps the egg cook more evenly and prevents the shell from cracking. - prep · ~2 min
Cool and peel the egg.
1.Once cooked, immediately transfer the egg to a bowl of ice water. Let it cool for at least 2 minutes.2.Gently tap the cooled egg on a hard surface to crack the shell all over.3.Carefully peel away the shell under cool running water.TIPCooling the egg quickly not only stops the cooking process but also makes it easier to peel. - assemble · ~1 min
Separate the egg white.
Slice the peeled egg in half lengthwise. Gently scoop out the yolk. The remaining egg white is now ready to be used.
TIPYou can save the yolk for other recipes like egg salad or as a garnish for other dishes.
What to keep in mind.
4 tips from the recipe — small details that make a real difference to the final dish.
- 1Use eggs that are 7-10 days old for the easiest peeling.
- 2Adding a half teaspoon of salt or vinegar to the boiling water can help prevent the egg white from leaking out if the shell cracks.
- 3Boiled eggs can be stored in the refrigerator for up to one week. It's best to store them unpeeled.
- 4To check if an egg is hard-boiled without cracking it, spin it on a flat surface. A hard-boiled egg will spin smoothly, while a raw egg will wobble.
Adapt it for your goals.
Healthy
For added flavor without calories, sprinkle the egg white with a pinch of black pepper, paprika, or your favorite dried herbs.
quickQuick
To make a quick egg salad, chop the egg white and mix with a tablespoon of Greek yogurt, a pinch of salt, and some chopped chives.
kid friendlyKid friendly
Use fun-shaped molds to cut the egg white into stars or hearts to make it more appealing for children.
Why this is on our healthy list.
Excellent Source of Protein
Egg whites are almost pure protein, providing essential amino acids necessary for muscle repair, growth, and overall body function.
Low in Calories and Fat
With only about 17 calories and virtually no fat, egg whites are an ideal food for weight management and low-fat diets.
Cholesterol-Free
All of an egg's cholesterol is found in the yolk. The egg white is completely cholesterol-free, making it a heart-healthy choice.
Frequently asked questions
Yes, a boiled egg white is very healthy. It is an excellent source of high-quality, lean protein, is very low in calories and fat, and contains no cholesterol. It's great for muscle building, weight management, and overall health.
