American · side
Carnivore "Mashed Potatoes" from Egg Whites and Cheese
Video by Chris Cooking Nashville on YouTube · Open on YouTube
- Carnivore
- Keto (2 g net carbs a serve)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
A potato-free side made mostly from egg whites: a serve gives about 19 g of protein with only 2 g of carbohydrate, and is rich in selenium and a good source of vitamin A.
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Ingredients 13
Method
Tap a time to watch that step in the video.
- Melt 1 stick butter in a large nonstick frying pan over medium-low heat. Before it has fully melted, pour in the 32 oz egg whites and add ½ tsp salt. 1:23
- Cook slowly, stirring and breaking the whites into small crumbs and turning the heat down if they set too fast. Keep going until all the watery liquid has cooked off and they look dry and crumbly, but don't let them brown. 2:58
- For the toasted gelatin, stir 2 tsp gelatin in a dry pan over medium heat until golden. Put it in a high-powered blender with the cream cheese, mozzarella, sour cream, parmesan, 1 tbsp plain gelatin and the white pepper. 4:54
- Tip the hot egg whites and all their buttery fat on top. Blend, starting on low and pushing the mixture into the blades, adding heavy cream a few tablespoons at a time, only as much as it needs to start moving, then slowly raise the speed. 6:53
- Taste and add the rest of the salt, then add 1½ tbsp egg white powder and blend again until thick, smooth and free of lumps. 8:37
- Spoon into a bowl and serve straight away. The cook finishes it his grandma's way: a well in the middle filled with 2 tbsp melted butter (optional). 9:33
Tip. The cook adds ⅛ tsp garlic powder with the egg whites (optional; left out here to keep it carnivore). He suggests 6–8 servings; serves 7 is our middle figure. Don't add the egg white powder if you'll bake the mash into another dish.
The method is a summary in our words — the video shows every step.
One serve gives you 1 of 7
Where the energy comes from one serve
- Net carbs 3%
- Protein 26%
- Fat 71%
Fits keto: 2 g net carbs a serve, with 71% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High57%
31 µg a serve, mostly from liquid egg whites (83%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Vitamin A High24%
219 µg a serve, mostly from butter (50%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin B12 Source16%
0.4 µg a serve, mostly from fresh mozzarella (47%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Show the other 12
Omega-39%
0.1 g a serve, mostly from butter (33%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Potassium6%
270 mg a serve, mostly from liquid egg whites (79%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium6%
78 mg a serve, mostly from fresh mozzarella (53%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Magnesium5%
20 mg a serve, mostly from liquid egg whites (71%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Vitamin E4%
0.7 mg a serve, mostly from butter (56%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Zinc3%
0.3 mg a serve, mostly from fresh mozzarella (69%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin D2%
0.4 µg a serve, mostly from butter (54%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin K2%
2.4 µg a serve, mostly from butter (47%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Folate2%
8.6 µg a serve, mostly from liquid egg whites (60%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Iron1%
0.3 mg a serve, mostly from liquid egg whites (51%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Vitamin B61%
0 mg a serve, mostly from cream cheese (38%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Vitamin C0%
0.1 mg a serve, mostly from heavy cream (62%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by Chris Cooking Nashville; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.