American · snack
Crispy Egg White and Parmesan Chips
Video by Low Carb Love on YouTube · Open on YouTube
- Low carb (1.3 g net carbs) but not keto: 47% of the energy is from fat, and keto meals get about 60% or more
- Vegetarian with a vegetarian hard cheese instead of the freshly grated Parmesan cheese (traditionally made with animal rennet)
- Gluten-free ingredients
- Nut-free
Contains: Egg, Milk. Check labels on stock, sauces and spice mixes.
Chips made from egg whites with a little Parmesan: about 100 kcal and 11 g of protein for half the batch, with under 2 g of carbs and no flour.
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 7
Method
Tap a time to watch that step in the video.
- Heat the oven to 200 °C (400 °F). Separate the eggs carefully so no yolk gets into the whites. 0:54
- Add the water to the egg whites and beat with a frother, whisk or mixer until light and foamy (soft, not stiff). Add the garlic powder, onion powder and a pinch of salt and beat again. 1:35
- Lightly oil a mini muffin tin (or a lined baking sheet). Spoon about 1 tsp of the foam into each cup, using mostly the airy foam rather than the liquid underneath. 2:29
- Grate a little Parmesan over each one. 3:58
- Bake for 10–15 minutes until golden and set, then let them cool so they crisp up. Store airtight for a few days. 4:19
Tip. Flavour the foam with ranch seasoning, chipotle or chilli instead. A mini muffin tin keeps the runny foam in neat rounds. Keep the yolks for a custard or mayonnaise.
The method is a summary in our words — the video shows every step.
One portion (half the batch) gives you 1 of 2
Where the energy comes from one serve
- Net carbs 5%
- Protein 46%
- Fat 49%
Very low carb: under 10% of the energy is from carbs.
Vitamins & minerals % of a day, one serve · tap for more
Selenium High28%
16 µg a serve, mostly from egg whites (85%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Show the other 14
Calcium9%
117 mg a serve, mostly from freshly grated Parmesan cheese (95%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B128%
0.2 µg a serve, mostly from freshly grated Parmesan cheese (70%). 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.
Potassium3%
130 mg a serve, mostly from egg whites (84%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Magnesium3%
13 mg a serve, mostly from egg whites (56%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Zinc3%
0.4 mg a serve, mostly from freshly grated Parmesan cheese (93%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Vitamin A2%
21 µg a serve, mostly from freshly grated Parmesan cheese (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin E2%
0.3 mg a serve, mostly from avocado oil (93%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Omega-32%
0 g a serve, mostly from avocado oil (64%). 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.
Iron1%
0.2 mg a serve, mostly from freshly grated Parmesan cheese (47%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Folate1%
3.7 µg a serve, mostly from egg whites (71%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B61%
0 mg a serve, mostly from freshly grated Parmesan cheese (51%). 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 onion powder (94%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin D0%
0.1 µg a serve, mostly from freshly grated Parmesan cheese (100%). 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 K0%
0.2 µg a serve, mostly from freshly grated Parmesan cheese (92%). 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.
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 Low Carb Love; the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.