Eggs are a great source of protein, vitamins, and good fats among other nutrients. Raw eggs increase the bioavailability of certain nutrients. But can you put eggs in a protein shake?
Salmonella can occur while using an unpasteurized raw egg. If you desire egg protein, egg white protein powder is a preferable option because it is adequately cooked and dried, reducing the risk of illness.
You can minimize the risks in various ways. Let’s find out.
Key Takeaway
Nutritional Profile of Eggs
Before delving into the question, “can you put eggs in a protein shake?”, let’s have a quick look at the nutritional profile of eggs.
Despite having only 75 calories per medium-sized egg, these eggs are extremely high in protein, fat, iron, minerals, and vitamins.
- Each egg has about 7 grams of protein.
- It has about 5 grams of fat.
- Vitamin D is beneficial to your bones.
- Carotenoids Lutein and Zeaxanthin: beneficial to the eyes
- Choline: beneficial to the brain, cognition, and memory
Can You Put Eggs in a Protein Shake?
The quick answer to the question “Can you put eggs in a protein shake” is that you can add eggs to a protein shake.
Because they have all nine of the essential amino acids required by the body for muscle growth and repair, eggs are an excellent source of high-quality protein.
Because they contain every amino acid, eggs are frequently referred to as the pinnacle of protein. You may boost the protein level and make your protein shake more substantial and gratifying by adding eggs to it.
Those who want to gain muscle or reduce weight may find this especially helpful, as protein is known to support these objectives.
There are several methods you may use to include eggs in your protein shake.
Adding a raw egg to the blender with the remaining ingredients is one way to go about it. Use pasteurized eggs in place of raw ones if you’re concerned about the possibility of salmonella.
To make your shake even more delicious, you can fry the egg first. To add extra protein to your shake, you can hard boil, poach, or scramble the egg.
It's crucial to remember that putting eggs in the protein shake could alter its flavor and texture. While some people think a raw egg gives a creamy texture, others might think a cooked egg tastes better.
Try out a variety of techniques to see which one suits you best. It’s best to speak with a healthcare provider before making any dietary modifications if you’re worried about eating raw eggs.
You should stay away from including eggs in your protein shake if you have a documented allergy to them.
Benefits of Adding Eggs in Protein Shakes
Having all nine of the required amino acids which the body is unable to produce they are regarded as a complete protein source.
Because of this, eggs are a fantastic option for anyone wishing to enhance their general health and well-being as well as develop and repair muscle tissue.
The high protein content of eggs is one of the main advantages when including them in a protein shake. Eggs contain about 6 grams of protein, making them a great source of this important vitamin.
You can quickly boost your protein shake’s protein content and aid in muscle growth and post-exercise recovery by adding eggs to it.
Apart from their high protein content, eggs are a wonderful source of important vitamins and minerals for good general health. Iron, zinc, and selenium are among the minerals found in eggs.
These nutrients are essential for maintaining energy generation, immune system health, and general well-being.
You may boost the amount of these vital nutrients you consume and promote your general health by mixing eggs into your protein shake.
Eggs are a versatile addition to any protein shake, which is another advantage. You can easily add eggs to a wide range of shake recipes, so you can personalize your drink to fit your dietary requirements and taste preferences.
How to use raw or cooked egg in shakes – Yum Eating
Shakes Made of Liquid Egg Whites with Protein
The majority of us always keep eggs in the refrigerator, and using liquid egg whites is simple.
Once more, be cautious while eating any uncooked egg. The only ones you should eat are pasteurized due to salmonella danger.
You can get a jar of pasteurized liquid egg whites if you don’t feel like breaking the eggs yourself.
These are conveniently located in the grocery store’s egg department, often on a shelf above the egg section.
Shake with Egg White and Blueberries
- One cup of milk with vanilla
- One banana
- half a cup of blueberries
- Two egg whites, or two tablespoons of cartoned liquid egg whites
- One tablespoon of honey
For Strawberry Banana Shake:
- 1 cup almond milk without sugar
- One banana
- half a cup of strawberries
- Two egg whites, or two tablespoons of cartoned liquid egg whites
- One tablespoon of honey
Now, place all the ingredients into a blender and run it until everything is smooth. Scoop into a glass and enjoy or eat just as is.
Can you add a cooked egg to the shake?
You can also boil the eggs beforehand if you are concerned about using them uncooked. I usually like to hard-boil eggs before using them in shakes.
By doing this, when you boil eggs, you avoid adding any additional flavor from fat or burnt yolks.
Alternatively, you might cook the eggs in a pot over very low heat or in a microwave, but make sure to scramble them first.
When the eggs are cooked, pour them into your shake and process until the mixture is smooth. To save time while making your shakes, you can boil a few hard-boiled eggs ahead of time and keep them chilled.
How to Mix Eggs with Protein Powder?
You can mix eggs with protein powder in the following ways.
- Making a protein shake with egg whites
Since egg whites are solely made of protein, incorporating them into a shake made with protein powder is a fantastic method to increase the protein content of your meal without consuming any additional fat.
This is a fantastic choice for anyone who struggles to meet their daily protein requirement or is attempting to reduce their body fat.
It’s also very simple to alter a protein shake to meet your dietary requirements.
For instance, you may add nut butter to increase the calories if you’re bulking or combine fruit and oats to offer extra carbohydrates for right before a workout.
- Creating a Pancake with Protein
A high-protein breakfast option that is ideal for right before or after a workout is a protein pancake made with eggs and protein powder.
Stick to a lower-calorie recipe that calls for one egg, one scoop of protein powder, and ½ tsp of baking powder if you are lowering calories. For extra calories, add ⅓ cup oats and ⅓ cup cottage cheese.
Garnish your protein pancake with fruit and maple syrup, which tastes great right before or after a workout, to suit your dietary requirements. Nut butter is an excellent option if you want a more substantial morning meal.
- Creating French Toast with Protein
Like a protein pancake, protein french toast is a simple, high-protein lunch choice that you can easily tailor to your dietary requirements by changing up the toppings.
You can prepare your French toast dish as usual and add a ½ scoops of protein powder to the egg mixture without making any significant changes.
This is especially advantageous for those following a lower-calorie diet because it gives your French toast sweetness without requiring additional sugar.
Can You Put Eggs in a Protein Shake: FAQs?
How many eggs should you add to your protein shake?
Maximum 4 eggs.
Are raw eggs healthy?
Many of the nutritional advantages of cooked eggs are also present in raw eggs.
Are protein shakes and eggs equally good?
While the protein shake might include about 25 grams of protein, it might also be deficient in dietary fiber and other important vitamins.
A breakfast of bread and eggs can offer comparable protein along with additional nutrients including fiber, vitamin D, folate, and vitamins.
Can I eat six eggs per day if I exercise?
Over two eggs a day is OK if you are an athlete or engage in frequent weight training, cardio, or workouts. But depending on the body type you can have as many as six eggs.
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