Boiled Egg Whites with Black Pepper

Boiled Egg Whites with Black Pepper

GlobalAll Foods

36
kcal
11g
Protein
0.7g
Carbs
0.2g
Fat
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How to Make Boiled Egg Whites with Black Pepper (Traditional & Healthy Version)

Prep: 15 min
Cook: 20 min
2 servings
easy

Boiled Egg Whites with Black Pepper is a beloved Malaysian snack that perfectly balances simplicity, nutrition, and bold flavor. Drawing inspiration from Malaysia's Indian community, this dish is often enjoyed as a light vegetarian snack or a protein-rich side during festive occasions. The humble egg white is elevated with the aromatic kick of freshly cracked black pepper, a staple in many Malaysian-Indian kitchens, and complemented by the subtle layers of local ingredients such as daun pandan (pandan leaf) and a hint of bawang putih (garlic). This health-conscious recipe not only celebrates Malaysia's multicultural culinary heritage but also highlights local flavors with minimal use of fat and no added sugars. The result is a snack that is both satisfying and guilt-free, ideal for anyone looking to enjoy authentic Malaysian taste without compromising on health. With its soft, delicate texture and aromatic black pepper, this dish is a testament to the art of simple, wholesome Malaysian cooking. Whether served at breakfast or as a light lunch, Boiled Egg Whites with Black Pepper is a smart addition to any balanced diet.

Diabetic-Friendly Weight Loss Kid-Friendly
Allergens: eggs

Ingredients(for 2 boiled egg whites per serving)

  • 4 large Egg whites (Telur putih)
  • 1 teaspoon Black pepper (Lada hitam, freshly cracked)
  • 1 leaf Pandan leaf (Daun pandan, tied in a knot) - optional
  • 1 clove Garlic (Bawang putih, finely minced)
  • 1 stalk Spring onion (Daun bawang, thinly sliced) - optional
  • 1/4 teaspoon Sea salt (Garam laut)
  • 1/2 stalk Lemongrass (Serai, bruised) - optional
  • 1/2 teaspoon Olive oil (Minyak zaitun, for brushing)
  • 1 small Red chili (Cili merah, thinly sliced) - optional

Instructions

  1. 1

    Prepare the egg whites by carefully separating them from the yolks. Place the egg whites in a bowl and set aside.

    5 minutes

    Use fresh eggs for easier separation and better texture.

  2. 2

    Fill a saucepan with water, add the pandan leaf and bruised lemongrass, and bring to a gentle simmer over medium heat.

    5 minutes

    These aromatics infuse the egg whites with subtle Malaysian flavors.

  3. 3

    Gently slide the egg whites into the simmering water. Poach for 8-10 minutes until firm but not rubbery.

    10 minutes

    Do not let the water boil vigorously to prevent toughening the egg whites.

  4. 4

    While the egg whites are cooking, heat the olive oil in a small pan. Sauté the minced garlic for 1 minute until fragrant.

    2 minutes

    Keep the heat low to avoid burning the garlic.

Why This Dish is Healthy

This dish is a healthy choice because it focuses on lean protein from egg whites, essential for maintaining muscle and supporting weight loss. There is minimal oil, and no processed ingredients or added sugars, aligning with clean eating principles. The use of natural seasonings like black pepper, garlic, and fresh herbs ensures plenty of flavor without extra calories or unhealthy fats. Suitable for diabetic, weight-conscious, and vegetarian diets, it’s a smart addition to any meal plan.

Boiled Egg Whites with Black Pepper is a nutrient-rich snack that is high in protein and low in calories, making it ideal for muscle building and weight management. Egg whites provide all essential amino acids, virtually no fat, and zero cholesterol. The addition of black pepper is known to aid digestion and boost metabolism, while local herbs like pandan and lemongrass add antioxidants and flavor without calories. This dish is also low in carbohydrates and free from gluten and dairy, making it suitable for various dietary needs.

Pro Tips

  • 💡Use freshly cracked black pepper for maximum aroma and flavor.
  • 💡Poach the egg whites gently to keep them tender, not rubbery.
  • 💡Add a squeeze of fresh lime for a zesty Malaysian twist before serving.

Storage & Serving

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently by steaming or microwaving for best texture. Avoid freezing as it may alter the egg whites' consistency.

Best served: Breakfast or Lunch

Nutrition Facts

NutrientPer 100g
Energy36.0 kcal
Protein11.0 g
Carbohydrates0.7 g
Total Fat0.2 g
Fiber0.0 g
Sugars0.7 g
Iron0.1 mg
Calcium7.0 mg
Sodium166.0 mg
Potassium163.0 mg
Cholesterol0.0 mg
Vitamin A0.0 IU
Vitamin C0.0 mg
Magnesium11.0 mg
Zinc0.0 mg
Phosphorus15.0 mg
Vitamin D0.0 IU
Vitamin B1 (Thiamine)0.0 mg
Vitamin B2 (Riboflavin)0.1 mg
Vitamin B3 (Niacin)0.1 mg
Vitamin B60.0 mg
Vitamin B120.1 µg
Folate5.0 µg

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