Adding raw or cooked egg to your breakfast smoothie is great way to increase protein and good fat in your drink. This is great if you are looking for a breakfast smoothie that would also be a good nourishing meal replacement.
I’ve started to use raw eggs in smoothies, when I was developing smoothie recipe that would replace breakfast and keep my energy up for longer time than regular smoothie.
I wanted to come up with a recipe that would be high in protein and fat and low in sugar and carbohydrates without using expensive protein powders.
Using raw eggs in smoothies actually makes sense – it’s cheap, you usually have one in the fridge and it’s packed with the right kind of fat, protein and other important nutrients.
How to use raw eggs in smoothies
Simply add a whole egg into your smoothie recipe, without changing the recipe proportions or ingredients. The egg doesn’t have much flavour and you won’t even notice that it’s there once it’s fully blended in.
Using just egg yolk in smoothies
You can use a whole egg or you can use just egg yolk or egg white.
I think that this is good to know, because if you have some leftover egg whites or egg yolks from baking or cooking the day before, you can use up the eggs next day for your breakfast smoothie.
If you are worried about adding too many calories into your smoothie, then you might like to know that egg whites are pretty much just protein (low calories) and egg yolks are mainly fat (high in calories).
Using just egg white is also a good idea if you are keeping an eye on your cholesterol as one egg yolk has about the amount you should have per day.
If you don’t have the use for the egg yolk or don’t want to waste an egg, just to remove the egg yolk, you can buy nowadays just egg whites in a carton.
I buy them from my local supermarket, where there are in the fresh deli counter next to ready made pastry and pizza bases. It’s essentially sold for baking, but you can use it for making your breakfast smoothie or egg white omelettes too.
Egg Smoothie Recipes
You can use any of my smoothie recipes and add 1 egg to them to increase the nutritional value, fat content and protein.
My smoothie recipes are for one person. The smoothie flavours won’t alter by using one egg, so you don’t need to change anything at all.
- Spinach & Green Tea Smoothie >>
- Pistachio Smoothie >>
- Chocolate & Oat Smoothie (no sugar) >>
- Strawberry & Yoghurt Smoothie >>
- Almond, Dates & Spices Smoothie >>
Nutritional value of one egg (medium size)
Each medium sized egg has about 75 calories, but it’s very high in protein, fat, iron, minerals and vitamins
- Protein – approx 7 grams per egg
- Fat – approx 5 grams per egg
- Vitamin D – good for your bones
- Lutein & Zeaxanthin (carotenoids) – good for your eyes
- Choline – good for your brain, thinking and memory
What eggs are best to use in smoothies?
The most widely available eggs are chicken eggs, but you can also use any other type of egg you have.
I sometimes buy duck eggs, which are slightly bigger than large chicken eggs, so they add more nutrition.
If you decide to quail eggs, you might like to use two instead of just one, as they are much smaller. They are also much more expensive, so I don’t tend to use them as often as the chicken eggs.
Other eggs can include:
- Turkey eggs
- Goose eggs – about twice the size of regular chicken eggs, so use them for double quantity smoothies
Use pasteurised eggs when using raw eggs
Because I’m using raw eggs in my smoothies, I always look for pasteurized eggs, which have been treated to prevent salmonella.
In the UK, all the eggs that have a ‘lion’ trade mark have been pasteurized and treated against salmonella. In 2022, this is pretty much all the eggs sold in major supermarkets.
In the USA, make sure that you look for a egg carton that has a specific description that states that your eggs have been pasteurized to get rid of any potential bacteria that could cause salmonella.
Use free-range and organic eggs where possible
I also try my best to use free-range or organic eggs, which are from non-caged hens and hens that have been looked after with extra care and without chemicals.
If I’m going to eat a raw egg, I want to make sure it’s the best one I can get.
On the other hand, if you are looking for a cheap alternative to protein powder, I’m not going to judge you if you use cheap eggs from caged hens, they will still do the job!
Can you add cooked egg in the smoothie?
If you are worried about using raw eggs, you can also cook them first. To use eggs in smoothies, I always choose to hard boil them.
This way you are not adding any extra flavour like grease or burned eggs when you fry them. You could also scramble the eggs first, but use very low heat if cooking them in a saucepan or use a microwave.
Once your eggs are cooked, add them in to your smoothie and blend until smooth. You can prepare few hard boiled eggs in advance and have them ready in the fridge for when you need them for your smoothies.
The hard boiled eggs will make your smoothie thicker, whereas raw egg will make your smoothie thinner.
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