No more yolk…folks!

To order eggs for breakfast use to be a no-no! Why? The cholesterol and the fat are found in the yolk, the yellow part of the egg. So for you sunny side up fans, say “no” to the yolks, but yes to the whites. You can enjoy eggs every morning if you choose to eat only the whites. Egg whites are one of your cleanest, healthiest and lowest calorie proteins there are, so take advantage of these fellows and save your arteries from long term blockage.

Here is a comparison of the yolk and the white:



1 jumbo egg yolk

1 jumbo egg white

59 calories

17 calories

5 grams of fat

0 grams of fat

2.8 grams of protein

4.5 grams of protein

213 mgs. cholesterol

0 cholesterol

7 mgs. sodium

55 mgs. Sodium

So, as you can see, that a 3 egg omelet made with whole eggs gives you approximately 15 grams of fat in the first meal of the day. (*inserts sad face*)

If you continue at that rate, 15 grams of fat x 5 meals per day = 75 grams of fat in one day. Those 15 grams of fat could be distributed throughout your day through better sources such as:

1 tbsp. peanut butter

8 grams of fat

1 small slice of avocado

20 grams of fat

1 tbsp. of olive oil

7-10 grams of fat

1 handful of almonds

12 grams of fat

Here are a few healthy egg-white breakfast recipes you might want to try:

Egg-white oatmeal pancake:

  • 4 egg whites
  • 1/3 cup oatmeal
  • 1 tsp. vanilla
  • 1 tsp. cinnamon
  • 1 pkg. of equal 

Mix all ingredients together. Heat skillet with Pam. Pour mix into heated pan. Brown on one side. Flip.  Brown on other side. It makes either one large pancake or 2 smaller pancakes. (If you would like  to make more pancakes, double the batter.)

Egg whites – Mexican style

  • 5 egg whites
  • 1/4 cup diced green bell peppers
  • 1/4 cup diced onions
  • 1/4 cup diced roma tomatoes
  • fat free cheese
  • 1/4 cup salsa
  • 2 corn tortillas 

In hot skillet sprayed with Pam, sauté bell peppers,  onions, and tomatoes. Set aside. Scramble egg whites in skillet – when almost ready, add veggies cheese and salsa. Put into corn tortillas and eat.

(One secret, for soft corn tortillas, wrap them in a wet paper towel and heat in microwave for about 30-45 seconds on high- serve immediately.)

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