Egg White Pillows: A favorite snack

I am a big fan of protein.  I love my protein muffins almost as much as I love my cats and my husband (not necessarily in that order).  I find that protein is satisfying and filling.  What's not to love about that? 

So here are two recipes that use egg whites for protein:  one savory and one sweet.  They are so low-calorie, it's almost laughable.  Really, please refrain from giggling when I give you the stats.  Egg whites have feelings too.

Pastrami Pillows: Great for mini snacks or appetizers.

Makes 12 small pillows:  11 calories each; .04g Fat; .13g Carbohydrate; 0g fiber & sugar; 2.42g Protein

(I can hear you laughing)

  • 6 egg whites (I find real separated egg-whites work well)
  • 1 oz pastrami (one generous slice)
  • 2 Tablespoons sauerkraut
  • Spray oil
  • Preheat oven to 350F
  • Spray a mini-muffin tray (12 mini-muffins)
  • Divide each egg white between two mini-muffin cups
  • Dice pastrami and divide evenly among 12 cups
  • Place ~1/2 tsp sauerkraut in each cup
  • Bake 30 minutes or until tops are golden and eggs are fully cooked.
Spray the muffin tray lightly

One slice of pastrami (not pretty, I know)

Chop pastrami

Divide each egg white between two muffin cups

Add pastrami

Add sauerkraut

Pop in the oven

After 30 minutes, they should be golden brown

iPhone for size comparison
If you want have some carb action, then by all means pair this with a delectable piece of marble rye! Mmmm!
Some people do not like sweet eggs (** Edited to add:  I'm dead wrong about Janetha disliking sweet's sweet cottage cheese she you know), but if you do, please continue reading:

Sweet Cinnamon Microwave Pillow: I often make one of these when my tummy is growling but I'm within 30 minutes or so of bed time.  This one couldn't be easier!  

Makes one pillow:  <20 calories; 0g Fat, Sugar, Carbs, Fiber; 4g Protein.

Single serving of sweet, cinnamony protein

  • One egg white
  • Oil spray
  • shake of cinnamon powder
  • sweetener of choice:  I use sprinkle of stevia powder
  • Spray a small-medium sized bowl (watch out- egg will rise temporarily during microwaving!)
  • Add egg white, cinnamon and sweetener and whip together
  • Microwave for 2-4 minutes on 50% power (test your own microwave to get exact timing)

Add cinnamon, egg white and sweetener to sprayed bowl

Mix & Nuke for 2-4 minutes on 50%.  This will swell like it'll overflow the bowl.

Size comparison- just a few bites' worth, but satisfying nonetheless.

Eat with spoon and top with nut butter, yogurt, nuts or nothing at all.  It just satiates enough when the tummy is just needing a little sumthin' sumthin'.

By the way, I love my vegan readers so much that I actually got busy in the Smoothiegirl kitchen and busted out the flax seeds to use vegan eggs.  

Success?  Not so much. 

Flax seeds ground to a meal

Mix one Tablespoon flax meal with 3 Tablespoons warm water to make one flax egg, plus 1/4 tsp. baking powder and 1/2 tsp agar powder (the latter two made the mix solidify only AFTER microwaving)

This little frother is from Ikea- very inexpensive and useful

So far, so good...nicely mixed.

Nuked for 2-3 minutes on high.  Flax egg bowl looks, um, ok

Things go south:  flax egg totally stuck to sprayed bowl.

Flax egg 911:  I literally burned 400 calories wrestling this baby out of the bowl.  I was sweating. I guess that was a plus.

Flax egg pillow FAIL:  the photographic evidence.  The plus:  it WAS crunchy and rather tasty.  For 35 calories, I'd have to think long and hard if it was worth the trouble.  Probably not.

Q:  Do you have any great and easy protein recipes to share? Any vegans have suggestions for success with microwaving flax eggs?


Eden said...

I love pastrami, your muffins, your cats, and your husband (in that non-creepy way) too (and not necessarily in that order either).

Aren't you glad we got that sauerkraut??? I need to teach you how to make your own! You'll never buy it again after that. You know what would be delicious in those egg white pastrami muffins? kimchee!

As far as your flax fail, dont feel bad. Every time I try something vegan I end up f***ing it up! This is also why I'm an outcast blogger.

Did I mention I love you too?

Averie said...

I try not to make vegan eggs in the microwave. There is just not really a way, IMO, to get flax or chia to totally hold up without changing the texture dramatically or just being not so yummy. I generally microwave bananas + oats, brown sugar, vanilla in my microwave banana oat cake. No chia or flax needed but the texture is not "pillowlike" at all...haha!

Lindsay and James Cotter said...

you know I am half german so the meat and suaerkruat just made me giddy, just sayin.

McIntosh said...

Brilliant :) Love the image that "egg white pillows" conjures up....warm, fluffy, comforting, heavenly yum!

I love sauerkraut (spooned right from the jar) and fermented foods in general. Pastrami, not so much. Haven't tried sweet eggs yet but love meringue so sounds good. Plus anything made in a muffin tin is always fun.

No hints for the flax egg....I'm sure mine would have blown up or caught fire somehow :) I am useless when it comes to cooking.

the actor's diet said...

love kraut! i bet i'd love sweet eggs too

Magda said...

Hmmmm... Flax + water works great as egg replacer in all kinds of baked/microwaved goods ilke cakes, muffins etc, but I don't think it will go as egg replacer in... well... eggs ;) I don't think there is a way to make vegan egg pillows ;) But if you find one, I'll be the first one to try it :D Maybe some tofu mixed with non-dairy milk + baking powder to make it a bit more fluffy.... That's just a guess though :)

My Name is Morgan and I'm a Pumpaholic said...

This is such a great idea! I bet they're be delicious with turkey bacon or red pepper. Can't wait to try them!

janetha @ meals and moves said...

what?! i like sweet eggs! how dare yoU! it's sweet cottage cheese that i hate. i loooove sweet eggs--one of my fave omelettes is with cheese, jam and cinnamon! i will forgive you.

these egg white pillow bites are clever! i always just make one big pillowy puff.. almost every morning lately.

Deb (Smoothie Girl Eats Too) said...

Eden- yes i was totally focused on the kraut! Hope I'm not preggers- kidding ;-)

Averie- well, if there is a vegan expert it's you. So I hereby announce that I am retiring my efforts for the vegan egg pillow- RIP.

Lindsay- I didn't know you're half German. Oh you must love pretzels too!

McIntosh- you can try ham or turkey (are you veggie?) Let me know about the sweet eggs if you try them!

Lynn- lemme know :-)

Magda- Good ideas but I have terrible visions of a soy explosion though (it's happened with eggs before!) Knowing me, I'd try it anyway!

Morgan- turkey bacon yumm!

Janetha- oh my gawd yes I confused it with the cottage cheese- I can't keep my protein sources straight. eesh. Thanks for forgiving me though, I need it :-)

Eden said...

Re Janetha: You need to try blended cottage cheese in the ice cream maker! makes it protein rich and thick without nasty curd texture.

McIntosh said...

Oh one more thing...wouldn't it be fun to put different things in each muffin cup...kind of like an assorted chocolate box? Well...maybe in my loopy world. Or maybe I have spring fever.

Wonder if they have microwaveable muffin tins? I could get into making crazy concoctions...pizzas, egg pillow "sandwiches", maybe even pb/cocoa or some fruity stuff. Then again my compost bin might be the ultimate destination for some of them.

Also, what about Ener-G egg replacer mixed with soy/almond/whatever milk as a vegan sub?

Ameena said...

I've never made microwaved eggs...but I do have a love affair with egg whites. Do you ever get that carton from TJ's? They even have free-range egg whites available, which is why I LOVE TJ's.

Egg whites have feelings too...absolutely. :)

Deb (Smoothie Girl Eats Too) said...

McIntosh- Love the idea of a different muffin in each cup!! As HEAB said to me when I was a reader "you've got so many ideas...when are you going to start your own blog??!!". No idea on the Ener-G...I don't own any. But good idea for vegans to try.

Ameena-You'd probably like microwaved egg whites (if you are impatient like me anyway). Good to know about TJs free range carton. I often favor the whole divided eggs yet I always have a carton opened as well. Thanks for the info!

Carol said...

I love the protein muffins:) Such a great idea! They are my new go to dessert!

Holley @ Lunges and Lashes said...

Hmmm... I haven't tried egg white muffins before... i am curious now! Thanks for the new idea!

Heather McD (Heather Eats Almond Butter) said...

Deb, it was worth a shot and very considerate for you to do for your vegan readers, but I am laughing out loud at your flax egg candy. Hehe. Good try, and at least it was tasty.

Love the savory version. CD and I are crazy for kraut these days. In fact, need to pick some up today. Might try the pillows later this week. :)

Julie said...

i need more smoothie girl in my life haha. i LOVE egg whites. they're like the most underrated food on the face of the earth? egg white pillows i eat like 12 times a day and i drench them in sugar free chocolate syrup for car snacks haha. i LOVE mini egg muffins tooo!!!!!! i want now. too bad i'm in damn class instead

Amanda (Two Boos Who Eat) said...

I've never had sweet eggs but the idea kind of makes me nervous...yet oddly curious! I mean eggs go in cookie dough right?

Deb (Smoothie Girl Eats Too) said...

Carol- glad to hear it.

Holley- well, they aren't 'muffins' per se, but they are muffin shaped! :-)

HEAB- yeah the flax candy was, um interesting~!

Julie- glad to hear you already do these!

Amanda- sweet eggs are an acquired taste to be sure. Can't say I blame your trepidation!

sophia said...

Hmmph. Why saurkraut? Kimchi kicks ass. >:-p

My nationalistic pride bristling aside, I used to eat eggs with jam, so I probably will love those sweet eggs! But pastrami is awesome so ah, I'll take them both!

Errign said...

I sort of love pastrami sandwiches, even though I never eat them, so I think pastrami & eggs sounds rather fabulous. I am also a little jealous of your mini muffin pan - one has been on my "I want" list for awhile, but I can never justify the purchase. I'm admittedly a little weirded out by the idea of cinnamon sugar eggs, but I think I'll give 'em a shot.

My protein go-to is peanut butter, always peanut butter. My cure for homesickness in my first study abroad to Ireland was spoonfuls and spoonfuls of peanut butter!

iheartvegetables said...

Hello! I just found your blog and I'm so excited! I totally want to try these little egg pillows!! I'd have to substitute something for the meat in that first recipe... (boca crumbles perhaps?) but these look so good!

Deb (Smoothie Girl Eats Too) said...

Sophia- LOVE Kimchi but I need to be introduced to some really good stuff!

Errign. Oh goodness I never met a spoon of peanut butter I didn't like <3

iheart- YES! Boca crumbles is great!. Sometimes I take veggie dogs and chop or slice them and pop them in there.

damnthefreshman15 said...

This is an OMNOMNOM moment if there ever was one. I looove microwaving eggwhites into delectable treats. Sometimes I'll add cocoa powder and stevia too. But I'm trying to curb my sweet tooth right now, so the pastrami's a better bet for me at the moment. I wonder what they'd taste like with some nooch added in. ;-)

Allie Tries to Cook said...

Is that an Ikea frother I spy?

How about some caraway seeds in those 11 CALORIE bites! Yum. Sooooooo creative my dear!

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