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From grocery lists to restaurant menus, protein is everywhere. It doesn’t matter if you’re generally fitness-conscious, bulking up for a sporting event, or simply looking to improve your health, protein is pretty much a given. And egg whites make for an excellent source, providing a high-protein, low-calorie meal that also doubles up as a sumptuous treat. Now, there are many things that you can make with egg whites, especially if you have Usha’s OTG at home. Egg whites rely on trapped air to rise (like in angel food cakes or white soufflés). The steady, controlled environment of an OTG allows delicate proteins to expand and set stably. Additionally, high heat makes egg whites tough and watery, whereas a regulated OTG avoids sudden temperature spikes.
From frittatas to savoury muffin bites, here are protein-rich egg white recipes you can make in an OTG.
Egg White Muffins
Image Credits: Canva
When you’re looking for items that you can carry with you to work, on trips, or to bite into after a workout session, egg white muffins are a perfect savoury treat. If you add shredded feta cheese or crumbled cottage cheese to the mix, you can increase the protein quotient as well. To make them, start by preheating your OTG, prepping your veggies, and greasing the muffin tins. Then, divide your chopped vegetables and cheese evenly among the muffin cups.
Now, season your egg whites with salt, pepper, and garlic powder, then pour them over the fillings in each cup, filling them almost to the top. Place the muffin tray on the middle wire rack of the OTG. Bake for 18 to 20 minutes until the egg whites are fully set and slightly puffed. Let them cool in the pan for 5 minutes, then run a knife around the edges to pop them out.
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Baked Egg White Veggie Frittata
Image Credits: Canva
If you only have 30 minutes to prepare a dish, choose this. It gets you fibre and nutrients from veggies, protein from egg whites, and the gooey goodness of low-fat cheese. Start by greasing an oven-safe baking dish and spreading veggies (diced bell peppers and chopped spinach) inside. Make sure they are evenly spread. Next, whisk the egg whites with salt and spices, then pour them over the vegetables. You can use a hand mixer for this step. Now, bake this in a preheated OTG at 180°C until the centre is fully set, and the edges turn lightly golden.
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Egg White Soufflé
Image Credits: Canva
This is the dish you go to when you want something sophisticated yet protein-rich. And with an OTG, cooking these delicate-looking treats is a little less complicated and a little more fun. Start by whipping egg whites with a pinch of salt using a hand mixer. Whip until they form stiff peaks. Now, fold in grated cheese, sautéed spinach/mushrooms, herbs, and seasoning. Transfer the mixture gently to greased ramekins without deflating the whites. This is the bit where a little patience and care go a long way. Finally, bake in the OTG until puffed and lightly golden. Serve them immediately with a side of coffee, juice, and crisp toast.
Baked Egg White Shakshuka
Image Credits: Canva
A traditional breakfast dish from North Africa, Shakshuka is healthy and wholesome. Loaded with protein, fibre, and important vitamins, shakshuka relies on a base of tomatoes, spices, onions, and garlic, among other ingredients, to impart that lip-smacking flavour. To make this in an OTG, start by making your sauce. Sauté tomatoes, bell peppers, onion, garlic, and spices until you have a thick sauce. Transfer this to an oven-safe dish and make small wells in the sauce. Now, pour egg whites into the wells and top with herbs and a little feta, if desired. Bake until the whites are set but still tender. Serve it hot with a side of lightly toasted sourdough bread.
