Mediterranean Diet 101

Egg Whites and Beans Salad

Egg whites and beans salad is simple, easy and quick meal to make.

Egg White Salad Recipes

Generally, egg white salad recipe can be made using hard boiled eggs and removing yolks, or using fried (on non stick pan) liquid egg whites.


First put some eggs in cold water and put them to boil. After they start to boil, it takes 6-7 minutes to make hard boiled eggs.


In the mean time, take a can of beans and open it.


Put beans in to the strainer and wash the beans with hot water. Beans from the cans don’t have to be boiled, but if you wish, you can do that too (since that takes time and it is not necessary, why bother ...).


Put washed and well strained beans on plate. Add some pickles on a side.


Remove eggshells from boiled eggs.


If you wish, you can eat your beans and eggs from separate plates. Since I don’t like too many yolks, at least not from ordinary fed hens, I remove yolks.


Everything is on single plate – beans, pickles and egg whites.

Enjoy :o)

Beans salad with egg whites is great dish, either as main course or quick snack.

Since there is plenty of salt in pickles and canned beans, I don't put salt on egg whites. If you like, you can put some vinegar and pepper on beans to make taste little bit stronger. Some virgin olive oil will make dish even more fulfilling and tasteful.

Nutrient content in this meal:

Food Amount Protein Carbs Fat Fiber
Beans 250g 20g 30g 3g 15g
Pickles 50g 0g 1g 0g 0g
Egg whites 7 egg whites 25g 3g 0g 0g
Total: 45g 34g 3g 15g
Calories: 180 kcal 136 kcal 27 kcal -

This salad has ~ 350 kcal - very balanced content of protein and complex carbs, with very low content of fat. If you want to enhance the flavor, add tablespoon of olive oil. That will also add ~135 kcal and increase the amount of fats to ~18g.

Most of our recipes, salads included, are for 100+ kg endomorphs, so feel free to play with content of this salad. If you are 55kg (120 pounds) lady on a diet, than feel free to cut all ingredients in half, for example.

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