Most people these days are protein-efficient. This leads to all kinds of health issues, makes it nearly impossible to lose weight and even harder to reach fitness goals like building healthy muscle mass. One of the easiest ways to increase your protein intake is to use protein powders. I for one love them for both my own fitness goals and to help keep my family healthy.
A few weeks ago Naked Nutrition sent me a canister of Naked Egg Protein Powder. This protein powder is great for mixing into your family’s meals to help get more lean egg white protein without looking for ways to use up all of those extra yolks. Not only does this protein supplement fit right into your everyday cooking it is flavorless so you can mix it into all kinds of treats without your family even knowing.
Over the next few weeks, I will be sharing a couple of my favorite recipes using Naked Egg Protein Powder but before I do I want to share some of the benefits of adding egg whites to your diet and some simple ways you can use this protein at home.
The benefits of eating more egg whites
Egg whites, often hailed as a nutritional powerhouse, offer several benefits when included in your diet. Here are some of the key advantages:
High-Quality Protein: Egg whites are rich in high-quality protein, containing all the essential amino acids our bodies need. Protein is crucial for muscle repair, growth, and overall cellular function.
Low in Calories: Egg whites are low in calories, making them an excellent option for those looking to increase their protein intake without significantly increasing their calorie intake.
Fat-Free: Egg whites are virtually fat-free, making them a suitable option for individuals who are watching their fat intake or are on a low-fat diet.
Cholesterol-Free: Egg whites do not contain any cholesterol. The cholesterol in eggs is primarily found in the yolk, so by consuming only the egg white, you can avoid this component.
Rich in Essential Nutrients: While egg whites are predominantly known for their protein content, they also contain important nutrients such as potassium, magnesium, and calcium, which are essential for maintaining good health.
Low in Carbohydrates: If you’re following a low-carb diet, egg whites can be an excellent source of protein without contributing to your carbohydrate intake.
Versatile and Easy to Incorporate: Egg whites can be easily integrated into various dishes, including omelets, scrambles, salads, and baked goods. They serve as a versatile ingredient for both savory and sweet recipes.
Promotes Satiety: The high protein content in egg whites can help you feel fuller for longer, which may aid in controlling hunger and preventing overeating.
Suitable for Most Dietary Restrictions: Egg whites are naturally gluten-free and dairy-free, making them suitable for individuals with gluten or lactose sensitivities.
Supports Muscle Health: The rich amino acid profile in egg whites, particularly leucine, plays a crucial role in stimulating muscle protein synthesis, which is essential for muscle growth and repair.
Promotes Heart Health: Egg whites are a good source of potassium, which is important for maintaining healthy blood pressure levels. Additionally, they do not contribute to elevated cholesterol levels.
Simple Ways To Use Egg White Protein
Egg White Wraps
One of my favorite ways to use egg whites is in egg white wraps that allow me to enjoy all of my favorite sandwiches with a less carbs than using bread or a tortilla. When we make egg white wraps ourselves we save a lot of money while getting the best quality food possible. This took some experimenting and I will share a recipe on how to make egg white wraps with Naked Egg soon but the process is fairly simple mixing the powder and some xanthan gum with water and frying in a hot skillet.
One of the easiest and most popular ways to incorporate egg white protein powder is by adding it to your morning smoothie. Blend it with fruits, vegetables, and your choice of liquid (water, milk, or a milk substitute) for a delicious and protein-rich shake.
Protein Pancakes and Waffles
Give your breakfast a healthy boost by adding egg white protein powder to your pancake or waffle batter. Not only does it enhance the protein content, but it also contributes to a fluffy texture.
Elevate your morning oatmeal by stirring in a scoop of egg white protein powder. This simple addition not only increases the protein content but also provides a creamier texture.
Protein-Enriched Baked Goods
Upgrade your favorite baked goods like muffins, cookies, and brownies by incorporating egg white protein powder into the recipe. This will not only enhance the protein content but also contribute to a softer texture.
For those who need an extra kick in the morning, try adding a scoop of egg white protein powder to your morning coffee or latte. This not only increases the protein content but also creates a frothy texture.
Protein Energy Bites
Create convenient, grab-and-go snacks by mixing egg white protein powder with ingredients like nut butter, oats, and honey to form energy bites. These are perfect for pre- or post-workout fuel. My sister and I have been playing with some of these as a way to help give us healthy snacks. Naked Egg makes a great binding agent.
Protein-Fortified Soups and Sauces
Boost the protein content of your soups and sauces by stirring in a scoop of egg white protein powder. This is an excellent option for those looking to increase their protein intake without adding extra bulk.
Create a protein-packed pasta by mixing egg white protein powder with flour to make homemade pasta dough. This is an excellent option for fitness enthusiasts or those following a high-protein diet. You can even use egg white wraps cut in place of noodles in pasta if you need the easiest option possible.
Protein-Rich Salad Dressings
Elevate your salads by incorporating egg white protein powder into your homemade salad dressings. This not only enhances the protein content but also contributes to a creamier texture.
Stir egg white protein powder into your favorite yogurt for a quick and easy protein boost. This is an ideal option for a post-workout snack or a satisfying dessert.