When you have high cholesterol, you’re constantly checking nutrition labels, carefully picking your foods so you don’t elevate your risk for heart disease any more than it already is. When it comes to egg whites, however, there’s good news: You can eat them to your heart’s content.
There is no cholesterol in the white part of an egg. A whole large egg contains 186 mg of cholesterol, but all of that is found in the yolk, or yellow part.
But the effects of eggs on your heart may not be as bad as once thought.
According to the Mayo Clinic, the effect of the cholesterol within your egg has only a minimal effect on the cholesterol circulating in your blood. As a matter of fact, most people can eat up to seven eggs per week without worrying about elevating their cholesterol level. However, this doesn’t include people with diabetes, for whom eating that many eggs significantly increases heart disease risk.
So, what’s a good solution? Eat whole eggs in moderation. If you really enjoy eggs, consider switching to recipes that use egg whites only. You can always substitute two egg whites for one whole egg in recipes. They’re packed with protein and are just missing the fat and cholesterol.
We rounded up some of the best egg white recipes we could find to start you out on the right foot.
1. Egg White Bites
These are a great breakfast solution for someone who’s always on the go. Because breakfast is such an important way to start your day, make these ahead of time and just pop them into the microwave before you head out the door. One of the best parts of these little bites: You can add whatever veggies and herbs you like. Get the recipe!
2. Cinnamon Sugar Egg Puffs
This blogger is interested in all things healthy! And these little treats definitely fit the bill. If you’re chasing fitness goals but are sometimes plagued by a craving for sweets, these are perfect little clouds of protein. Get the recipe!
3. Spinach and Mushroom Egg White Frittata
This dish looks fancy enough to be served to guests! It uses a relatively simple ingredients list, but the result is a feast for the eyes as well as the stomach. Best of all, it’s relatively low in fat and calories. Get the recipe!
Meringue is typically used to top pie, but you can make mini meringues for small dessert trays or teatime. This recipe uses real sugar and suggests you stir in nuts or coconut to make the little treats more interesting. According to the blog, they keep for several weeks so you can make them in bigger batches. Get the recipe!
5. Chocolate Protein Soufflés
If you’re a gymgoer, there’s a good chance you have whey protein in your house. And there’s also a good chance you’ve looked for creative ways to use the supplement. Here’s one dessert option that ups the protein factor by using egg whites. You’ll use chocolate protein, stevia, and vanilla extract too — all to satisfy a chocolate dessert craving. Get the recipe!
6. Cinnamon Pancakes
Pinterest is good for a lot of things — finding recipes is just one. This blogger found a way to make pancakes without breaking her diet. The recipe uses egg whites, oatmeal, cottage cheese, and a bit of sugar, to create a breakfast that fills without being fattening like regular pancakes. Get the recipe!
7. Clean Egg Salad
There’s no need to give up egg salad when you’re watching your cholesterol intake. This twist on the traditional uses only one whole egg, and three egg whites. It gets more bulk from the inclusion of avocados, which add a creamy consistency without having to load up on mayonnaise. Get the recipe!
Eggs aren’t only good for their yolks. Some of the best egg recipes can eliminate the yellow part of the egg and satisfy equally well using only egg whites.