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Low Calorie Egg Snack: Egg White Crisps with Salt Recipe

Name: Low Calorie Egg Snack: Egg White Crisps with Salt Recipe
Total time: 24 min
Yield: 22 g
Ingredients: egg whites 8 pieces; salt 1 tsp; olive oil spray 2 spray

Thin egg white crisps — baked until crunchy and salted. A surprisingly good low calorie snack for when you want chips but don't want the calories.

Cook 24 min Difficulty EASY 42 kcal

#vegetarian #bariatric friendly #high protein

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Ingredients

Main ingredients

egg whites 8 pieces

Seasonings/Sauce

salt 1 tsp
olive oil spray 2 spray

Nutrition summary

Carbohydrates 0.4 g 3%

Protein 9 g 86%

Fat 0.1 g 2%

Serving size 22g

Cooking steps

1

Preheat your oven to 325°F (163°C) and line a baking sheet with parchment paper.
2

In a large bowl, whisk the egg whites thoroughly until slightly frothy for even texture.
3

Pour the egg whites onto the parchment, spreading into thin 2-inch circles with a spoon, about ⅛ inch thick.
4

Lightly mist each egg white circle with olive oil spray and sprinkle salt evenly over the surface.
5

Bake for 16–18 minutes on the middle rack, monitoring closely in the last 2 minutes to prevent over-browning. Remove crisps immediately when golden and fully dry.
6

Cool crisps on a wire rack for maximum crunch before enjoying.

Personalized Q&A

Q. What's the key ingredient in this recipe?

Egg whites are the key ingredient. Their high protein content forms the crisp structure and gives the snack its signature crunch and lightness. Salt accentuates the flavor without adding calories.

Q. How do I ensure the crisps turn out crunchy instead of chewy?

Spread the egg whites thinly (about ⅛ inch thick) and bake them at 325°F. Watch carefully in the last couple of minutes and cool on a wire rack immediately after baking. This prevents moisture from softening the crisps.

Q. What is the nutritional profile per serving?

Each serving is around 22 grams and contains approximately 42 kcal, 9g protein (86% of calories), 0.4g carbs (3%), and 0.1g fat (2%). This snack is extremely high in protein and low in calories and carbs.

Q. Which seasoning makes the biggest difference in flavor?

Salt is essential—it brings forward the natural umami of egg whites and mimics the appeal of traditional chips, making these crisps savory and satisfying.

Q. Is this recipe vegetarian and suitable for those watching calories?

Yes. All ingredients are vegetarian, and each serving has only 42 calories. The recipe is also high in protein and bariatric friendly thanks to its low calorie and easy digestibility profile.

Low Calorie Egg Snack: Egg White Crisps with Salt Recipe

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