Egg Whites Boiled
Lunch • India
How to Make Egg Whites Boiled (Traditional & Healthy Version)
Egg Whites Boiled, known in Hindi as 'Uble Anda Safed', are a simple yet nutritious dish cherished across India for their versatility and health benefits. While eggs are widely consumed in various forms, the egg white boiled version is especially popular among health-conscious individuals, athletes, and those observing vegetarian diets (excluding strict vegetarianism). The dish is easy to prepare and can be seasoned with Indian spices for added flavor, making it a staple during lunch hours, especially in urban households and fitness communities. Egg whites are naturally low in calories and fat, making them an ideal option for those tracking macros or aiming for weight loss. Their neutral taste allows for adaptation using regional condiments like kala namak (black salt), freshly chopped dhania (coriander), and a hint of mirch (chilli) powder. In Indian culture, boiled eggs or egg whites are often prepared during festivals like Navratri, when protein-rich vegetarian options are preferred. This dish is also commonly served in school lunches, fitness meals, and quick office tiffins due to its ease of preparation and portability. Egg Whites Boiled are not only a great source of high-quality protein but also blend seamlessly with Indian herbs and spices. Whether you’re from Punjab, Bengal, or Maharashtra, this dish can be customized to suit regional tastes, making it a truly pan-Indian favorite. Its soft texture and mild flavor make it suitable for all age groups, including children and elders, especially when seasoned lightly.
Ingredients(for 3 boiled egg whites per serving)
- 6 Egg whites (Uble anda safed)
- 1/2 tsp Kala namak (black salt) (Indian rock salt)
- 2 tbsp Dhaniya (fresh coriander) (Finely chopped)
- 1 tsp Lemon juice (Nimbu ras) - optional
- 1/4 tsp Mirch powder (red chilli powder) (Lal mirch) - optional
- 1/4 tsp Jeera powder (cumin powder) (Ground cumin) - optional
- 1/4 tsp Black pepper powder (Kali mirch) - optional
- 1/4 tsp Salt (Optional, adjust as needed) - optional
- 1/2 tsp Olive oil (Optional, for brushing) - optional
- 2 cups Water (For boiling)
Instructions
- 1
Separate the egg whites from yolks carefully, ensuring no yolk remains. Place the egg whites in a heatproof bowl.
5 minutes
Use a fresh, clean spoon to separate egg whites for best results.
- 2
Pour water into a saucepan and bring it to a gentle boil on medium heat.
5 minutes
Do not use high heat to avoid overcooking the whites.
- 3
Add the egg whites to boiling water. Lower the heat and let them cook for 10-12 minutes until firm but tender.
12 minutes
Cover the saucepan with a lid for even cooking.
- 4
Remove the boiled egg whites using a slotted spoon. Place them in cold water for 2 minutes to cool and prevent sticking.
2 minutes
Cooling helps in easy slicing and enhances texture.
Why This Dish is Healthy
Egg Whites Boiled is a healthy choice because it minimizes fat and cholesterol by excluding the yolk while maximizing protein intake. The addition of Indian herbs and spices enhances flavor without adding excess calories. This dish supports weight loss, heart health, and muscle repair, making it a perfect lunch option for anyone seeking nutritious, low-calorie Indian food.
Egg whites are an excellent source of high-quality protein, containing all essential amino acids. They are low in calories, fat, and carbohydrates, making them ideal for weight management and muscle building. Egg whites are rich in vitamins such as B2 (riboflavin) and minerals including selenium and potassium. They offer satiety with minimal calories, supporting a balanced diet, especially for those monitoring cholesterol and fat intake.
Pro Tips
- 💡Tip 1: Use fresh eggs for best texture and flavor.
- 💡Tip 2: Add lemon juice just before serving to retain freshness.
- 💡Tip 3: Sprinkle kala namak for authentic Indian flavor and digestive benefits.
Storage & Serving
Store boiled egg whites in an airtight container in the refrigerator for up to 2 days. Avoid freezing. Consume within 24 hours for best texture and taste.
Best served: Breakfast or Lunch
Nutrition Facts
| Nutrient | Per 100g |
|---|---|
| Energy | 68.0 kcal |
