Crispy, Zero Carb Egg White Chips

Since I started eating low carb, my friends and family have been sharing recipes and ideas with me to try and create.  This one is from my sister-in-law Jessica.  She found it on Pinterest and sent it to me.  It calls for four egg whites, and I didn't really want to waste four perfectly good egg yolks, so I put it on the back-burner for a while.

On Sunday, my husband got a hankering for a batch of his mom's old chocolate pudding recipe.  He and sweet P set about cooking it and mixing it.  Chocolate pudding was made along side of some pretty sweet memories.

Be still, my heart!

And yes, she is wearing a superhero cape.  All the best chefs do.

The good thing about this recipe is that it calls for four egg yolks.  I had my husband save the whites for me so I could try the cracker recipe. 

I made a few changes to the original directions.  I doubled the amount of the egg white mixture for each cracker and lengthened the bake time. I was pleasantly surprised by how crispy these bites were.  They were great for dipping! The recipe made a ton, so I saved the extra in the refrigerator.  Reheating them was an experiment.  I heated the oven to 350 and baked them for 10 minutes.  They got pretty dark, but they had a great crunch, even more than the day before. My husband thought they were great, and my sweet P kept asking, "More chips, Mama?" What a great way to sneak some extra protein into her diet, and mine, too.

Ingredients (makes appx. 36 chips)
4 egg whites
1 tbsp water (to thin the egg whites)
a small pinch of shredded cheese (for each cracker)

Preheat oven to 400.  Spray a standard-sized muffin tin with nonstick spray.  Add an equal amount of egg white to each muffin....

compartment? hole?  I never thought about it, but what do you call the spots where you put the muffin/cupcake batter in a muffin tin? Whatever it is, put an equal amount of the eggs in each one.

I used a trick from the original recipe to measure an equal amount for each cracker: a children's medicine dropper.  I measured out 5 mL of the egg for each cracker. It completely coated the bottom.  I topped them off with just a tiny sprinkle of cheese.  I tried some in the first batch without, and they just didn't do as well, further proving my theory that cheese makes everything better. Bake for 20 minutes or until golden brown and crispy. 

For my dip, I mixed some mayo with my favorite Kernal Season's Ranch seasoning.

These little snacks are high protein and virtually ZERO carbs.  Can't beat that!


  1. I just started doing low carb this week, so I am so excited to make these...thanks for sharing:)

  2. I'm glad you liked them. This has been my most popular recipe post, and I've had some readers ask about storing them, so I'm glad to see they can be refrigerated. Thanks for sharing with your readers.

  3. This isn't a very complete recipe. Do we beat the whites? Just pour everything into a bowl and stir with a spoon? Should they be fluffy or runny?

  4. Just stir them for like three seconds with a fork to combine the water and salt. They shouldn't be fluffy at all. Add the cheese to the top right before you bake them.

  5. So are they okay cold or are they only good warm?

    1. They are fine room temperature, in fact, crisp up more when cooled.

  6. Can you use egg whites from a carton?

    1. I’ve never used egg whites from a carton before, so I’m not sure. Can’t hurt to try!

    2. I’m trying it with carton whites right now. I’ll let you know

  7. I accidentally found out abt these while looking for snack ideas...hadn't heard of them until tonight...I made 3 dozen LOL most i put shredded cheese, some parmesan, some i added different seasonings, 2 I even tried bacon bits...I LOVED all of them! Well, the ones I've tasted so far...I saved most of them for snacks at work the next couple days...I definitely WILL be making these again and next time, I will use 'real' 3 dozen were from a carton of egg whites... thanks so much for the recipe! My tummy is happy!

    1. P.s. I used measuring spoons to pour into muffin pan. Started with 1/2 TBS but 1 tsp was better...

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  9. Curious if you think you could spread the mixture onto a baking sheet and then cut them up after they are baked? I don't have a mini muffin tin which I why I'm asking!

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