If you want to add a ton of volume to your food for minimal calories, egg whites are your friend. They add size to your meals along with the added bonus of protein.
I enjoy eating meals that give me a large portion size for a decent amount of calories. I go into great detail about it in my volume eating post. So if you want to learn how to eat more food, still lose or maintain weight, and feel satisfied go check that out.
My absolute favorite way to add volume to my plate is with egg whites hands down. Looking into my fridge you will always find at least a couple dozen on standby. They are magical and hold the power to make food HUGE.
Egg Whites are a Volume Food superstar
In addition to adding incredible bulk, they also provide a healthy dose of protein for zero carbs and only 17 calories each. Whats not to love!
Getting the most out of your egg whites does require a little work. But you get what you put into life am I right? To extract the full volumizing potential out of something so deceivingly small we need to whip these babies up. If you plan on doing a lot of egg white whipping I highly recommend getting yourself a stand mixer. This makes the process super simple and quick.
This is the mixer I have. I love it and would highly recommend it to anyone. I use it every single day and have for years. It whips my eggs to stiff peaks in one to two minutes and I’m not stuck hovering over the bowl. I just dump my whites in, turn it to high and go about doing something else while it does its thing.
If you don’t have a stand mixer, break out the hand-held mixer or a trusty whisk. Your going to get your arm workout it. But its worth it when you see how they will double, triple, or quadruple your food.
Whipped Egg White Recipe
- 4 egg whites from real eggs
- 1 teaspoon cream of tarter
- pinch of salt
- Stand mixer directions:
- Put your egg whites in the bowl of a stand mixer and beat on high until it starts to get a little foamy.
- Turn the mixer off and add in your cream of tarter and salt. Mix on low for a few seconds to let the cream of tarter and salt incorporate then turn the mixer to high. Let it whip until the egg whites are super fluffy and have quadrupled in size. They are ready when they hold a stiff peak.
- Manual directions:
- Put your egg whites in a bowl and whisk until they are foamy. Add in the cream of tarter and salt and continue to whisk as fast as you can until stiff peaks form.
Keep the yolks to make mayonnaise. I feed mine to my dogs. My vet has told me they are great for making the fur shiny, plus my dogs really like them.
Now that you know how to unleash the mighty power of the egg whites all you need to do is decide how to use all that belly busting power. Here is one of my favorite ways.
A Massive bowl of oatmeal for 200 calories!
Here is what 40 grams of oatmeal looks like cooked. Not much food!
And here is the same amount of oatmeal with Egg Whites folded in!
What you do:
I like to cook my oatmeal in Tea for added flavor, but plain water is fine.I honestly have a hard time finishing this bowl of oatmeal, which is what I love.
- 40 grams old-fashioned oatmeal
- 11/2 cups of water or Tea
- sugar substitute and flavoring of choice
- above recipe for whipped egg whites
- Put your oats, water or tea, sweeter, and your desired flavorings in a saucepan. Cook on low until the oats have absorbed all the liquid and are nice and thick. This may take ten minutes or more.
- When the oats are ready add in 1/3 of your whipped egg whites keeping the heat on the lowest setting. Stir them in. This will make your thick oats a little fluffier making it easier to fold the rest of the whites in.
- Now plop the rest of the egg whites on top of the oatmeal and gently fold them in. Continue folding the egg whites in for one to two minutes or until everything is well combined and the whites are cooked.
- Find your biggest bowl, a shovel and enjoy your massive oatmeal bowl.
1 serving: 218 calories / 2.9 grams fat/27 grams carbs / 20 grams protein
Have you tried cooking your oats in tea?
Do you want more recipes using whipped egg whites?
I have a bunch of them that I make all the time, so let me know on Instagram and Facebook, and follow me on Pinterest !
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