Let’s get crackin’


Faye Wescott

The finished product is packed with protein, vitamins and amino acids.

Faye Wescott, Assistant Editor

Simple, tasty and packed with protein, egg whites on toast is the perfect nutritional snack if you’re craving something salty! This mini meal is easy to make, and only requires four basic ingredients.

Not only are egg whites tasty, but very high in nutrition. While egg yolks are often praised for their essential vitamins, egg whites have been overlooked for their high source of protein. 

According to Healthline, 67% of all protein found in eggs actually comes from egg whites, or complete proteins. Complete proteins contain all nine essential amino acids in the amounts your body needs to function.

Egg whites are also the perfect supplement to a healthier diet. In addition to their nutritional value, egg whites also have benefits for the heart. 

As determined by Healthgrades, egg whites alone are exceedingly low in all fats and contain no cholesterol. This includes containing little saturated fat, which  can negatively affect cardiovascular health.

You will need both ingredients and kitchenware to start. The ingredients will include:

  • 2 eggs
  • 1 tablespoon olive oil
  • 1 slice of bread 
  • Butter
  • Any condiments/toppings of choice (ex: hot sauce, salsa verde, ketchup, etc)

The kitchenware will include:

  • Small pan
  • Small bowl (for cracking eggs)
  • Spoon (for scooping egg yolks)
  • Spatula 

Once you have gathered all your ingredients, you will need to complete the following steps:

Step 1. Turn the burner of your stove on low to medium heat, and pour one tablespoon of olive oil into the pan. Spread the oil.

Step 2. Put a slice of bread in the toaster and set it to a time of choice. 

Step 3. Crack one egg into the small bowl, and scoop the yolk out so all that is left are the egg whites. Repeat this step for the second egg (into the same bowl). 

Step 4. Once both yolks have been scooped from the whites, slowly pour the whites into the pan.

Step 5. Once the edges of the omelet turn golden brown, begin to season (with salt and pepper).

Step 6. Take a spatula and fold the omelet in half so that it is now in the shape of a half circle.

Step 7. Lightly season once again and flip the omelet.

Step 8. Once the toast has finished, remove from the toaster and spread with butter.

Step 9. Place the omelet on the toast and apply condiments/toppings of choice.

Step 10. Enjoy!