Back to list

High Protein Egg Snack: Egg White Chips Recipe

Name: High Protein Egg Snack: Egg White Chips Recipe
Total time: 20 min
Yield: 30 g
Ingredients: egg whites 8 pieces; olive oil spray 3 sprays; salt 1 tsp; pepper 0.5 tsp

Thin, crispy egg white chips are the high protein snack you didn't know existed. Crunchy, light, and zero carbs — chip vibes, egg nutrition.

Cook 20 min Difficulty EASY 52 kcal

#vegetarian #high protein #bariatric friendly

Image coming soon

Ingredients

Main ingredients

egg whites 8 pieces

Seasonings/Sauce

olive oil spray 3 sprays
salt 1 tsp
pepper 0.5 tsp

Nutrition summary

Carbohydrates 0 g 0%

Protein 11 g 85%

Fat 0.5 g 15%

Serving size 30g

Cooking steps

1

Preheat oven to 325°F and line a large baking sheet with parchment paper.
2

Whisk egg whites in a bowl until frothy but not stiff; this ensures thin spreading and crispness.
3

Lightly spray the parchment with olive oil to prevent sticking, then ladle 2 tbsp portions of egg white onto the sheet, spacing them out.
4

Gently spread each portion thinly using the back of a spoon, aiming for even circles about 3 inches wide.
5

Sprinkle salt and pepper over each chip evenly for flavor, then bake for 12–15 minutes until edges turn golden and chips become crisp; monitor closely to prevent burning.
6

Cool chips on a wire rack for maximum crunch before serving.

Personalized Q&A

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

Egg whites are the main ingredient in this recipe. Their high protein content and ability to crisp up without any added carbs create the light and crunchy texture that defines these chips.

Q. How can I avoid overcooking or undercooking my egg white chips?

Keep a close eye during baking, especially after 12 minutes. The chips should be golden at the edges and fully crisped. Overcooking can result in bitter, burnt chips; undercooking leaves them chewy. Cooling them on a rack also ensures maximum crunch.

Q. What is the protein-to-carb ratio in these chips?

Each serving provides 11g of protein and 0g of carbs, resulting in a protein-to-carb ratio of infinity, as there are no carbohydrates present. This makes the chips ideal for low-carb, high-protein diets.

Q. Which seasoning makes the biggest difference in flavor?

Salt is essential for bringing out the egg whites' natural savory notes, while a touch of pepper adds subtle spice. Olive oil spray adds a hint of richness and prevents sticking, helping to achieve a crisp result.

Q. How many calories are in one serving of these egg white chips?

Each 30g serving contains approximately 52 kcal, making it a low-calorie, high-protein snack suitable for healthy diets and bariatric-friendly plans.

High Protein Egg Snack: Egg White Chips Recipe

AI 영양사 앤디