If you are high in cholesterol, then egg white for breakfast are a great go-to.
Sure, we all love a good, creamy (or runny) egg yolk, but having too many may not be ideal for those with certain risk factors.
The yolk of the egg is where all of the cholesterol is found — about 185 milligrams.
People at risk for heart disease, those who have diabetes or people who’ve had a heart attack should limit the amount of cholesterol in their diet, per the American Heart Association.
Eliminating the yolk and sticking to the egg white alone still gives you plenty of protein to keep you full and helps keep the calories down.
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One egg white has about 17 calories and 3.6 grams of protein, per the USDA.
So cooking up two or three for breakfast is sure to keep you full until lunchtime.
To help give you some egg white breakfast inspo, we rounded up the best egg white breakfast recipes that are both delicious and nourishing.
1. Egg White Muffin Cups
Using egg whites as the base for this recipe ensure these mini muffins are full of protein.
And including cherry tomatoes and spinach add a healthy dose of vitamin C, which is a micronutrient that facilitates absorption of the iron contained in the eggs.
This recipe is great for mornings when you’re on the run.
Also, feel free to load up on veggies in this recipe — the more, the merrier.
2. Egg White Mushroom Omelet
The mushrooms in this recipe boost its vitamin D content.
Vitamin D is essential for a host of functions in the body, most notably, immune function.
Just remember to choose mushrooms that say “UV light exposed” on the packaging to ensure the veggie actually contains vitamin D.
3. Egg White Veggie Scramble
Using egg whites instead of whole eggs removes cholesterol and saturated fat from this recipe.
Replacing these fats with heart-healthy poly- and monounsaturated fats from the avocado is a great swap for those looking to keep their cholesterol levels in check.
4. Mexican Egg White Omelet
This egg white omelet is full of flavor.
The red onion and garlic act as prebiotics, which feed the beneficial bacteria in the gut microbiome.
Top this omelet with a dollop of salsa or Greek yogurt.
5. Breakfast Sandwich With Egg Whites and Avocado
There’s so much nutritional value in this recipe, but if you want to add even more, toss in spinach or arugula for vitamins A and K.
Plus, the healthy fats in avocado will help boost these vitamins absorption levels.
6. Raw Egg Smoothie
Egg whites are a great substitution to protein powder since they contain all nine essential amino acids.
And since protein powders can be full of additives and fibers, including egg whites helps to avoid any ingredients that can irritate the stomach.
7. Wrap With Egg Whites
This savory egg-white wrap gets extra protein from smoked salmon.
Smoked salmon contains omega-3 fatty acids, which have been shown to promote anti-inflammatory properties in the body and healthy brain function.
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