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If you’re looking for a delicious and nutritious way to help you lose weight, look no further than our easy egg white smoothie for weight loss! Packed with protein and low in calories, this drink is a perfect way to start your day or to fuel your workout.
I know a lot of people feel weird about drinking liquid egg whites (and please do not use RAW egg whites, they should be pasteurized!), so this smoothie has options both for the liquid egg whites as well as egg white protein powder.
So let’s jump in and see why egg white protein is one of the best you can use!
Why Use Egg White in a Smoothie?
Egg whites are an excellent source of protein. They are also a good source of vitamins and minerals, including folate, vitamin B6, and selenium.
Egg whites and egg white protein powder are good choices for smoothies because they add thickness and creaminess to the drink. They are also relatively low in calories and fat.
Why We Love This Egg White Protein Smoothie
We are huge smoothie fans at our house, and my four boys and I are always thinking up new smoothie ideas. My second son is allergic to dairy, so we don’t use whey protein powder in our house. We use plant-based, collagen or egg white protein powder, usually chocolate, unflavored or vanilla protein powder.
This recipe is made for either pasteurized liquid egg whites, which you can buy in a carton or from pasteurized egg whites that you separate from a whole egg, or from egg protein powder. It’s up to you which you choose, they both are delicious and you are getting the nutrients you need from the egg. Sometimes for the kids I’ll even include the pasteurized egg yolk!
For me, I’m using smoothies to help with my weight loss, and they have been amazing. I make this using low calorie, low fat (but not NO fat) ingredients that help with weight loss, and it really helps me power through to the next meal. I especially like it for breakfast!
Ingredients in Our Healthy Smoothie Recipe
Egg Whites or Egg White Protein Powder
It’s up to you what form of egg white you use, but please remember never to use a raw egg. Raw eggs can contain salmonella and make you sick! So choose pasteurized egg, liquid egg whites in a carton (which have also been pasteurized), or egg white protein powder.
This is an excellent and very digestible source of protein, and if you include a pasteurized egg yolk you’ll also get a host of other nutrients including choline and a small dose of healthy fat.
Typically we use two egg whites in our recipe and for the kids I will often add a yolk (or even both).
Bananas are a great source of dietary potassium, which is important for maintaining blood pressure and heart health. Additionally, bananas are a good source of vitamin C and dietary fiber. Fiber helps keep us regular, and vitamin C is important for keeping our immune system functioning properly.
We like to use a frozen banana in our recipe because it adds a level of creaminess that a fresh banana can’t match.
Blueberries are a rich source of antioxidants, which can help protect the body against disease. They are also a good source of fiber, vitamin C, and vitamin K. Blueberries can help improve heart health, cognitive function, and overall health.
Use fresh or frozen blueberries in this recipe. If you use frozen you might have to add just a bit more liquid to get your blender going, but it will be especially creamy with more frozen fruit.
Oats are a great source of fiber, which is essential for digestive health. Oats also contain beta-glucans, a type of fiber that can help reduce cholesterol levels. Additionally, oats are a good source of protein and minerals like magnesium, potassium, and zinc.
We use rolled oats in our smoothies, but you can use quick oats and even steel cut oats if that’s what you have. (Steel cut oats need special treatment for smoothies, see our guide to steel cut oats in smoothies here)
Coconut milk is a natural, delicious, and healthy choice for smoothies. It is high in fiber and rich in vitamins C, E, B1, B3, B5, and B6. Coconut milk is also a good source of minerals including potassium, phosphorus, magnesium, and zinc. What’s more, coconut milk contains lauric acid, which has antibacterial and antiviral properties.
This makes coconut milk a great choice for boosting your immune system. In addition, because of its high fat content, coconut milk is a good source of energy. So if you’re looking for an energizing and nutritious smoothie ingredient, look no further than coconut milk!
If you want your smoothie to be on the lighter side, go for coconut milk in a carton. If you want more healthy fat, use canned coconut milk.
Cinnamon is a great addition to smoothies because it has a host of health benefits. It can help regulate blood sugar levels, improve cardiovascular health, and has anti-inflammatory properties.
Cinnamon is also a good source of antioxidants, which can help protect the body from harmful toxins. Adding cinnamon to your smoothie is a great way to boost your health and get some added nutrients.
How to Blend This Easy Smoothie
This smoothie recipe couldn’t be easier to make! Simply add all ingredients into your blender and blend on high speed until smooth!
You might have to slightly adjust the amount of liquid to get the smoothie to your preferred consistency, so start with the recommended amount and go from there.
For me it depends on where I’m drinking my smoothie. If I’m at home I tend to like them on the thicker side, sometimes even using a spoon for a smoothie bowl. If I’m taking it on the go, however, I want a very drinkable consistency and will use more liquid. It’s totally up to you!
You’ll Love These Other Weight Loss Smoothie Recipes
How to Customize Your Smoothie Recipe
Add greens to your smoothie for an added nutrient boost. Try spinach, kale, or chard.
Change up the protein flavor by using different types of protein powders. Try vanilla, strawberry, or chocolate. (You can also add cocoa powder for a chocolate smoothie!)
Add different fresh or frozen fruit to change the flavor and texture of your smoothie. Try mango, strawberries, or blueberries.
Add nut butter or seeds for added healthy fats and protein. Try almond butter, peanut butter, or sunflower seeds.
Change up the liquid by using unsweetened almond milk, coconut water, or even Greek yogurt with some filtered water.
Egg White Smoothie for Weight Loss
- Measuring Equipment
- 2 pasteurized egg whites (or 1 scoop egg white protein powder)
- 1 medium frozen banana
- 1 cup blueberries (fresh or frozen)
- 1 cup coconut milk (add more as needed)
- 1 Tbsp oats
- 1/2 tsp cinnamon
- Add all ingredients to blender.
- Blend on high speed until smooth.
Final Thoughts On Our Egg White Smoothie for Weight Loss
An easy egg white smoothie for weight loss can help you reach your goals without feeling deprived. This high-protein, low-carbohydrate drink will help you feel full and satisfied, while providing the nutrients your body needs to stay healthy.
Try this for breakfast and see how you feel! I feel amazing, especially when I throw in a handful of greens. Yum!