Can you bake with egg white protein powder?
Can you bake with egg white protein powder?

We all know about egg whites, that sheer white part surrounding egg yolk. It’s consisted nearly out of 90% water and 10% protein, and surprisingly – most of the protein found in eggs is actually in egg whites (~ 70%).

As the name suggests, egg white protein powder is concentrated and powdered protein from egg whites.

Egg white protein powder belongs to the same category as other powdered proteins made from animal or plant sources.

Well-known protein powders are whey protein, casein, brown rice protein, and other protein supplements.

Egg white protein powder is one of the best on the market – it contains a high amount of protein (25 grams of protein in 30 grams serving cup) and is low carb and low fat.

Egg white protein powder has numerous health benefits, and you can consume it in a variety of ways, but it can also serve as a replacement for eggs in baking.

Egg white protein powder as eggs replacement

Before you rush to add egg white powder to other ingredients, make sure the recipe calls for egg whites and not whole eggs.

Powdered egg whites protein is made exclusively of whites, and it doesn’t contain yolks.

If the baking recipe calls for egg whites only, you can substitute them with egg protein in a 1:1 ratio.

So, if you need one cup of egg whites, mix half a cup of egg powder and a half cup of lukewarm water to get a perfect replacement.

Is egg white protein powder replacement for egg yolks?

Things can get a bit tricky if the recipe demands whole eggs.

The composition of egg whites and egg yolks is entirely different. While egg whites have high protein content, yolks contain a lot of fat.

You can use 1/4 cup of egg protein to replace one egg, or you can leave the yolks out of the recipe.

Remember that omitting the source of fat (yolks in eggs) will change the final results – your baked goods will be denser and drier.

Baking with egg protein
Baking with egg protein is easy; measure it correctly, don’t over stir and overcook it (shutterstock.com)

Suppose you don’t have a problem with cholesterol (that’s the main reason most people avoid yolks), and you need the perfect texture of your cake. In that case, you can make egg replacement by combining three tablespoons of egg protein and one tablespoon of vegetable oil for each egg in your recipe.

Egg white protein powder as flour replacement

So, now that we know that egg protein can replace eggs – egg white and egg yolk content – in recipes, let’s see can it work as a flour replacement.

Logically, it’s powdered and similar to flour texture, they’re both dry ingredients, so could it substitute flour content in a recipe?

Both egg protein powder and flour contain protein, but powdered egg whites miss the gluten.

Technically, they can substitute flour, but your baked goods won’t be soft, neither will they have air pockets. Baked goods will be dense and chewy.

You can also mix egg whites protein powder with white flour or other alternative flours.

For best results, replace 1/4 of the required flour content with egg whites protein powder. For the left 3/4, use the type of flour you prefer.

That way, you’ll boost more protein into the mixture while retaining the gluten, which is necessary for some types of baked goods. Your baked goods will have perfect texture and taste.

Egg white protein powder – Nutrition details

Egg white protein powder is relatively new on the market, but it has a perfect nutritional profile.

It’s dairy-free and gluten-free, suitable for lactose intolerant and people who have celiac disease (gluten intolerance).

One scoop (37 grams) of egg white protein powder contains only 141 calories, and here is the list with all the nutrients:

NutrientsAmountDaily value
Total fat 0g0g0%
Saturated Fat 0g0g0%
Polyunsaturated Fat 0g0g0%
Monounsaturated Fat 0g0g
Cholesterol 0mg0g
Sodium 474mg20%
Potassium 416mg12%
Total Carbohydrates 2.9g1%
Dietary Fiber 0g0%
Sugars 2g
Protein30g
Vitamin A0%
Vitamin C0%
Calcium1.8%
Iron0.3%
Percent daily value is based on a 2000 calorie diet

Why should you bake with egg whites protein powder?

The high protein amount in this powder can be beneficial in many cases – it can increase muscle mass and fulfill your protein needs.

In baking eggs, whites protein can be perfect for gluten and lactose intolerance since it’s dairy-free and gluten-free.

Egg protein can help you stay healthy
Egg protein can help you stay healthy (shutterstock.com)

Also, the whole egg contains yolk, which is the primary source of cholesterol, while egg protein has non of the fats – just protein to be a good substitute for people at high cardiovascular disease risks.

All types of proteins are a great help in weight management. They can help in reducing weight when combined with other healthy foods.

Are there other protein powders in baking?

There are seven main types of powdered proteins: whey protein, brown rice protein, hemp, casein, pea, egg, and mixed plant proteins, and all of them have health benefits, but they are not the same.

You can create many healthy recipes with these powders, but the essential thing is measurement – using correct amounts will give you the best results.

For example, pea protein has an earthy flavor, and it’s stronger than other types of proteins. Using too much of it could ruin your recipes; the taste will be weird, while the texture will be thick, dense, and hard to chew.

Tips when baking with protein powders

There are some tips and tricks on how to bake with powdered proteins successfully:

  • Don’t replace entire amount of flour with protein powder when baking – your baked good will end up dry and dense and not fluffy and tender. Replace only 1/4 of flour for extra protein kick and add 3/4 of desired type of flour. That way you’ll keep gluten (gluten is important for texture of the dough) and boost protein content.
  • Lower your oven temperature by 25 degrees F when baking with protein powder.
  • With powdered proteins it’s all in the measurements! Do not scoop them as you would do when you’re making smoothie, but measure them the same way you’re measuring other ingredients.
  • Don’t over stir the mixture and try to add protein last. Whisk it gently. That way you’ll avoid getting dense and hard baked good.
  • Proteins are very sticky so you better use non-stick spray or you’ll end up with the mess.
  • You’ll need some extra liquid when using proteins – especially plant proteins! Add 1/4 or 1/4 cup of wet ingredients (extra milk, cream, apple pyre or any other liquid you like) for every cup of protein – that way your food will retain moisture and won’t be dry and dense.
  • Don’t forget to add fats – butter, coconut oil, lard or any other type of fat you normally use. It will also keep the moisture and softness of your food.
  • Plant proteins have a bit strange taste – combine them with sugar, vanilla extract, cocoa powder or fruit to cover that flavor.

Citations:

  • https://www.astralnutrition.com/egg-white-protein-powder-benefits/#:~:text=Egg%20white%20protein%20powder%20is,in%20an%20egg%20%5B1%5D.
  • https://nakednutrition.com/blogs/recipes/egg-white-protein-powder-recipe
  • https://www.healthline.com/nutrition/best-protein-powder
  • https://www.avatarnutrition.com/blog/nutrition-info/baking-with-protein-powder