Quick Bites · High Protein
30g Protein Egg White Veggie Stir-Fry (284 Calories) (30g Protein)
This egg white stir-fry delivers 30g protein at just 284 calories per serving. Ten egg whites combined with broccoli and snap peas create a high-volume, low-calorie meal with the best protein density in our egg collection. 10.4g per 100 calories.
Nutrition per serving
- Protein
- 30 g
- Calories
- 284
- Carbs
- 20 g
- Fat
- 10 g
Nutritional values are estimates based on standard ingredient data and may vary by brand or preparation method. This information is for general reference only and is not a substitute for professional dietary advice. Consult a healthcare provider or registered dietitian for personalized nutrition guidance.
Ingredients
- 10 large egg whites — about 1.25 cups liquid egg whites
- 2 cup broccoli — cut into small florets
- 1 cup snap peas — trimmed
- 3 cloves garlic — minced
- 1 tbsp ginger — minced
- 2 tbsp soy sauce
- 1 tsp sesame oil
- 1 tbsp vegetable oil
Steps
- Whisk egg whites until slightly frothy. Set aside.
- Heat vegetable oil in a wok or large skillet over high heat until shimmering.
- Add broccoli florets and stir-fry for 2 minutes. Add snap peas and continue for 1 minute until vegetables are bright green and crisp-tender.
- Push vegetables to the sides of the wok. Add garlic and ginger to the center, stir for 30 seconds until fragrant.
- Pour egg whites into the center of the wok. Let set for 30 seconds, then scramble with a spatula, breaking into large curds.
- Combine eggs with vegetables. Add soy sauce and sesame oil, toss to coat evenly.
- Serve immediately while eggs are still soft and vegetables are crisp.
Why This Works
Egg whites deliver pure protein with minimal calories: 3.6g protein and just 17 calories per white. Ten whites provide 36g protein for only 170 calories. Combined with fibrous vegetables that add bulk without significant calories, this stir-fry achieves 10.4g protein per 100 calories. Exceeding even chicken breast (approximately 9g per 100 cal). It's the highest protein density of any egg recipe in our collection.
The Stir-Fry Technique
Wok cooking at high heat is essential for proper texture. The egg whites should set quickly into fluffy curds rather than becoming rubbery. Add them to the center of the wok and let them sit briefly before stirring. This creates larger, more appealing pieces. The vegetables should remain crisp-tender; overcooking makes them limp and releases water that dilutes the sauce.
Egg White Options
Carton egg whites (like Egg Beaters Whites) save the hassle of separating eggs. One large egg white equals approximately 2 tablespoons liquid whites. Save your yolks for other recipes. They freeze well for up to 3 months when mixed with a pinch of salt. Or use them in custards, carbonara, or homemade mayonnaise.
Make It Your Own
Add 4 oz diced chicken breast for an additional 26g protein. Include shiitake mushrooms for umami depth. Substitute bok choy or spinach for the broccoli. Add a splash of rice vinegar for brightness. For more heat, include sliced fresh chilies or a drizzle of chili oil before serving.
Sources Research-Backed
Frequently Asked Questions
Can I use whole eggs instead?
Yes, but the nutrition changes significantly. Four whole eggs would provide similar protein (25g) but add 280 calories and 19g fat from the yolks. The protein density drops from 10.4g to about 6.5g per 100 calories.
Why are my egg whites rubbery?
Rubbery egg whites come from overcooking. Add them to a very hot pan and remove from heat while they're still slightly glossy. They continue cooking from residual heat.
What can I do with leftover yolks?
Freeze them mixed with a pinch of salt for up to 3 months. Use in custards, pasta carbonara, hollandaise, or homemade mayonnaise. Two yolks can enrich a batch of scrambled eggs.
