How to Make the Best Healthy Fried Egg White

Making a good fried egg white is a tasty and healthy alternative for people who want to avoid the cholesterol from egg yolks. While it may seem simple to do, you can quickly wind up with a filmy egg that does not taste good. Texture is very important when it comes to friend eggs. The goal is a restaurant quality sizzling egg white that can be seasoned with some salt, pepper, and other low fat ingredients such as hot sauce.

To make a great fried egg white, the first thing you need is a flat cooking surface such as a thin griddle pan or griddle. This is the griddle pan that I use. The reason you want the cooking service to be thin is because it provides more direct heat to cook the egg fast.

The second thing you need to do is spray the griddle at room temperature with a cooking spray. Then wipe the beads of spray off of the griddle with a paper towel or napkin so you just leave a thin film of oil on the griddle. If you don’t do this, when you heat the griddle the cooking spray will turn dark and will make the egg taste bad.  It will also steam up too fast and make the egg filmy.

Once you have wiped off the beads of cooking spray, turn the heat up close to the highest level (e.g., 5 out of 6). Keep the heat running for about two and a half minutes. This is very important because you want the egg whites to sizzle as soon as they hit the griddle. If you put the egg whites on the griddle too early, the egg will turn filmy and will not taste good. If you wait too long, the pan will begin to steam. If that happens, turn the power off until the steaming goes away and then turn it back up again and pour the egg whites on after a few seconds.

The way you know that you’ve got it right is as soon as the egg white hits the griddle, it will sizzle and begin to bubble. Once you see the bubbles, you know you are all set. If using a griddle pan be sure to tilt the handle upwards so that the egg stays centered in the pan. Once the egg white cooks more this will no longer be needed.

Egg white with ham and cheese.

Then just use a spatula and flip it over once it looks crisp (about 20 seconds or so). The other side will then cook fast and you will be done. You can then add whatever toppings you want.

As you can see to the right, I added some thinly sliced cheddar cheese, ham, salt, and pepper. Fold one half over the other if you want to place it on a bagel or English muffin. Enjoy!