Egg White Recipes - 15 creative keto recipes (2024)

Published: by Carolyn

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Got some leftover egg whites? Don’t throw them away! Try these 15 delicious keto-friendly recipes to make the most of them.

If you love to bake and cook, you are bound to end up with leftover egg whites on occasion. Many wonderful recipes, such as keto chocolate pudding, require only the yolks, leaving you with a bowl of lonely whites. So now what?

The great news is that you have many delicious options. A wide array of healthy, low carb recipes use extra egg whites. From classic angel food cake to delicious keto focaccia bread, these egg white recipes will get your creative juices flowing.

If you have too many egg yolks, I have solutions for that too! Check out my Recipes for Leftover Egg Yolks.

Tips for storing egg whites

Not quite ready to bake with those egg whites? No problem! Sock them away until you’re ready to use them. You can keep them in the fridge in a sealed container for up to 4 days safely.

But you can also freeze them for up to 3 months. I like to put my leftover whites in small glass jars in the freezer, leaving some space at the top for expansion as they freeze. I am prone to forgetting how many are in each jar, so I label them with some masking tape.

You can also freeze the individual whites in ice cube trays. Once they’re solid, pop them out and place them in a freezer bag or other freezer-safe container. That way, you know exactly how many you have at any given time.

Frozen egg whites thaw easily and bake up just as well as when they are fresh. And you can still whip them into stiff peaks for cakes and meringues! In fact, the freezing process helps break down the proteins so that they whip even more easily than fresh whites.

Keto recipes for leftover egg whites

1. Keto Angel Food Cake

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Have an overload of egg whites? Make Angel Food! This keto angel food cake represents an absolute triumph for keto baking. Perfectly light and airy, sweet and delicious, just as it should be. It takes 10 egg whites and has only 2.4g net carbs per serving.

2. Keto Meringue Cookies

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Meringues are another tasty way to use up egg whites. These sugar free meringue cookies have a swirl of peppermint flavored chocolate. So tasty around the holidays, but also great any time of year. This recipe uses 4 egg whites and has only 0.7g net carbs per serving.

3. Easy Keto Biscuits

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I use egg whites in my easy keto drop biscuits to give them a lighter consistency. They are amazingly tender and chock full of cheese and garlic, and they go perfectly with soup or chili. They make great breakfast sandwiches too! These biscuits use 3 egg whites and have 3g net carbs per serving.

4. Keto Coconut Cake

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Love coconut desserts? Then this Keto Coconut Bundt Cake is for you! It’s easy to make, and it’s so light and airy, it’s like biting into a fluffy coconut cloud. And it’s completely nut-free, too. It uses 4 egg whites and has 4.4g net carbs per serving.

5. Keto Lemon Meringue Pie

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Another classic dessert made keto-friendly! The lemon filling is both tart and sweet, and the meringue is crisp on the outside, tender in the middle. This keto pie uses 4 egg whites and has 5g net carbs per serving.

6. Berry Chantilly Cake

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Using some egg whites in place of whole eggs makes white cake whiter! This delicious coconut flour cake quickly became one of my most popular. It features layers of vanilla whtie cake with fresh berries and a rich chantilly cream frosting. It uses up 4 egg whites and has 4.2g net carbs per serving.

7. Keto Blueberry Bread

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This sweet keto quick bread is lighter and airier because it uses some egg whites. It’s a tender coconut flour bread bursting with fresh blueberries and makes a delicious breakfast or snack. This recipe uses 3 egg whites and has 4g net carbs per serving.

8. Sugar Free Frosting

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Egg whites make the best keto frosting! This swiss meringue buttercream is silky smooth and perfectly pipe-able. It is hands down the best sugar free frosting I’ve ever made and is worth the effort. And it’s practically carb-free! This recipe takes 4 egg whites and has 0.1g carbs per serving.

9. Keto Macaroons

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Chewy coconut macaroons use egg whites to help bind them and give them texture. These chewy cookies have some of my sugar-free dried cranberries too! I like to dip mine in dark chocolate for an extra special treat. They use 2 egg whites have have 3.4g net carbs per cookie.

10. Keto Focaccia Bread

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Using some egg whites, rather than just whole eggs, makes this focaccia lighter and more like the real thing. Dipped in olive oil and a bit of sea salt, and you will swear you are at your favorite trattoria back in your high carb days! It uses 2 egg whites and has 2.5g net carbs per serving.

11. S’mores Bars

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Egg white meringue can look and taste a lot like toasted marshmallows! And these keto s’mores bars are like your best childhood memory in a delicious sugar-free package. The recipe uses 3 egg whites and has 2.9g net carbs per bar.

12. Keto Marzipan

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Traditional marzipan recipes take egg white to give the almond paste some structure and help it bind together. Keto marzipan is easy to make and so fun to play with. It’s a holiday classic in many countries and can be used in cookies, cakes, and candy. This recipe takes 1 egg white and has 1.2g net carbs per serving.

13. Churro Waffles

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Keto churro waffles – tasty breakfast or low carb dessert? No matter what, these crispy keto cinnamon waffles are sure to please! I used egg white to make them extra crispy, like real churros! This recipe takes 1 egg white and has 2.6 carbs per serving.

14. Keto Tortilla Chips

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I created a low carb tortilla chip recipe with pork rinds, egg white, and cheese. They are super crisp and stand up to all your favorite low carb dips and salsas. And they really satisfy that need for crunchy snacks! This keto chip recipe takes 2 egg whites and has 0.6g of carbs per serving.

15. Robin’s Egg Cake

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This is perhaps one of my most stunning keto cake recipes. I used egg white to keep the cake very pale so that it stood out with the blue frosting. It’s a must make recipe for spring and Easter! It uses 5 large egg whites and has 2.3g net carbs per slice.

Frequently Asked Questions

Can you use egg whites on keto?

Egg whites are almost pure protein, with little to no fat or carbohydrates. So they are a great option for keto and low carb diets. They also help add structure to many keto bread recipes and cakes.

Can you freeze raw egg whites?

Yes, they freeze very well and thaw nicely. They can be used in any recipe that call for fresh egg whites. See my tips on storing egg whites above.

What can you do with lots of egg whites?

There are so many delicious recipes that use just the whites, or a few extra whites in addition to whole eggs. Try Keto Coconut Cake or sugar free Swiss Meringue Buttercream for a delicious treat. And Keto Angel Food Cake uses up 10 of your leftover egg whites!

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Nutritional Disclaimer

Please note that I am not a medical or nutritional professional. I am simply recounting and sharing my own experiences on this blog. Nothing I express here should be taken as medical advice and you should consult with your doctor before starting any diet or exercise program. I provide nutritional information for my recipes simply as a courtesy to my readers. It is calculated using MacGourmet software and I remove erythritol from the final carb count and net carb count, as it does not affect my own blood glucose levels. I do my best to be as accurate as possible but you should independently calculate nutritional information on your own before relying on them.I expressly disclaim any and all liability of any kind with respect to any act or omission wholly or in part in reliance on anything contained in this website.

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Egg White Recipes - 15 creative keto recipes (2024)


Are egg whites good for keto diet? ›

Can you use egg whites on keto? Egg whites are almost pure protein, with little to no fat or carbohydrates. So they are a great option for keto and low carb diets. They also help add structure to many keto bread recipes and cakes.

What to eat at keto with eggs? ›

Eggs are a great keto diet choice, and you can ply yourself with fiber, vitamins, and minerals by eating an omelet with low-carb veggies. Try onions, mushrooms, garlic, spinach, bell pepper, and squash as options.

Is egg yellow good for keto diet? ›

It is the egg yolk which contains good fat, another essential requirement of ketogenic lifestyle. Meanwhile, most misconceptions about eggs arise from its cholesterol content. However, consuming the cholesterol through eggs make the liver produce less cholesterol.

Is 4 eggs a day too much on keto? ›

The good news is that you can effectively eat as many eggs as you want on a ketogenic diet, as long as they fit your overall calorie and macronutrient requirements. Eggs have a fantastic macro profile nearly identical to the 'ideal' keto ratio.

Is peanut butter OK on keto? ›

Peanut butter can definitely be part of a keto diet, but it's best to stick to plain options that are free of extra flavors and sweeteners. Almond butter is a good choice, too, and it's slightly lower in carbs. Additionally, you should be mindful of your portion size if you're trying to lose weight.

How do you make egg whites more interesting? ›

The magic of flavorful egg whites is in the seasoning. I don't shy away from liberally using a variety of spices and herbs. Garlic powder, smoked paprika, cayenne pepper and onion powder are my friends. Hot sauce, a ready companion.

How to eat egg white for weight loss? ›

For a slimming morning meal, scramble 4 to 5 whites with any sautéed veggies (I like a combo of spinach, tomatoes, and onions) and top with a dollop of salsa (another food on my skinny list!). Or try my delicious Parm and Pepper Egg White Salad.

Is it OK to eat egg white everyday? ›

Yes! Sabat says, “Egg whites are indeed considered a healthy food option. They are low in calories, fat and cholesterol while being high in protein and essential nutrients.” She adds, “Protein is crucial for building and repairing tissues, producing enzymes and hormones, and supporting overall growth and development.”

Which fruit is keto? ›

Keto fruits by definition are low in carbohydrates. You still need to exercise portion control with most keto-friendly fruits to be within the limits of a keto diet. Keto-friendly fruits include avocados, watermelon, strawberries, lemons, tomatoes, raspberries, peaches, cantaloupe, star fruit, and blackberries.

What is the best breakfast meat for keto diet? ›

Our Favorite Keto-Friendly Sausage Brands
  1. Applegate No Sugar Original Pork Breakfast Sausage. ...
  2. Old Wisconsin Beef Summer Sausage. ...
  3. Isernio's Mild Italian Sausage. ...
  4. Aidells Roasted Garlic & Gruyere Cheese Smoked Chicken Sausage. ...
  5. Hickory Farms Beef Summer Sausage. ...
  6. Shelton's Turkey Breakfast Sausage.
Feb 24, 2022

What cheeses are good for keto? ›

Some cheeses suit the keto diet better than others. This mainly comes down to their carb and fat content and level of processing. The best keto cheeses include cheddar, Gouda, goat cheese, and blue cheese, while the worst are cottage cheese and low fat and processed varieties.

How to get into ketosis in 24 hours? ›

You can make several diet changes to reach ketosis in 24 hours, including:
  1. Increasing your fat intake.
  2. Cutting out added sugars and processed snacks.
  3. Eating moderate amounts of protein.
  4. Consuming an abundance of non-starchy vegetables.
  5. Taking supplements such as exogenous ketones.
Jan 31, 2023

Is popcorn okay for keto? ›

Net carbs are calculated by taking the total grams of carbohydrate in a food and subtracting the amount of fiber. In this case, popcorn contains 6 grams of carbs per 1 cup serving and 1.2 grams of fiber, bringing the net carbs per serving to 4.8 grams. Yes friends, popcorn is indeed a keto food.

Is egg yolk or egg white better for keto diet? ›

Both are fine on keto!

And while the yolk definitely has more cholesterol, calories, and fat than their fellow egg whites, that's also where you get most of the eggs' amazing nutrients! In other words, unless you have a specific and restricting issue with cholesterol, then definitely add those yolks in.

Are egg whites or whole eggs better on keto? ›

For those following a ketogenic diet, it's generally advisable to eat whole eggs to benefit from both the protein in the whites and the nutrient-dense yolks.

Is cottage cheese good on keto? ›

While cottage cheese is known for its high protein content, it also contains a relatively high amount of carbs and not that much fat, making it a less-than-ideal choice for keto. A ½-cup serving of cottage cheese contains 88 calories, 2.4 g of fat, 4.5 g of carbs, and 11.6 g of protein, per the USDA.

Do liquid egg whites have carbs? ›

Fit & Active Liquid Egg White (3 tbsp) contains 0g total carbs, 0g net carbs, 0g fat, 5g protein, and 25 calories.

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