Egg White Protein: Nutrition, Recipes & News
Your hub for high-protein egg white recipes, Apex Muscle news and nutrition tips from experts.
High Protein Egg White Recipes
Chocolate Protein Mug Cake
A quick, protein-packed dessert made with Apex Muscle Chocolate Egg Whites Ingredients (1 Serving) 100ml Apex Muscle Chocolate Liquid Egg Whites 1/2 scoop (15g) chocolate or vanilla protein powder 2 tbsp almond flour or oat flour 1 tsp cocoa powder (optional, for richer flavour) 1/4 tsp baking powder Pinch of salt Optional: 1 tsp dark choc chips or nut butter center Instructions In a mug or small bowl, mix all ingredients until smooth. Microwave on high for 45–60 seconds (watch it rise!). Let cool slightly, then enjoy with Greek yogurt or berries if desired. Optional Add-ons Stir in chopped nuts or choc chips before microwaving Top with a spoon of yogurt, nut butter, or sugar-free syrup Macros per Serving (Approx.) Protein: 25gCarbs: 10gFat: 5gCalories: ~220(Macros will vary slightly based on ingredients used)
Learn more
Alex's High Protein Banana Smoothie
A creamy, nutrient-packed smoothie with Apex Muscle Liquid Egg Whites. Ingredients 200ml Apex Muscle Liquid Egg Whites 1 frozen banana 1 tbsp natural peanut butter 1/2 cup coconut water 1/4 cup Greek yogurt (or dairy-free yogurt) 1 tsp chia seeds Handful of ice (optional, for extra chill and texture) Instructions Add all ingredients to a high-powered blender. Blend on high until smooth and creamy. Pour into a tall glass and enjoy as a post-workout shake or protein-rich breakfast. Optional Add-ons Top with granola or crushed nuts for texture Swap peanut butter for almond butter if preferred Macros per Serving (Approx) Protein: 30gCarbs: 30gFat: 10gCalories: 350(Macros will vary slightly based on the yogurt and peanut butter used)
Learn more
Nutrition Tips
What Are Pasteurised Eggs and Why They Matter for Clean Nutrition
What Are Pasteurised Eggs? In the world of high-protein nutrition and performance-focused eating, food safety and convenience matter. If you’ve ever added egg whites to a shake or cooked with them lightly, you might’ve wondered—what are pasteurised eggs, and why should you care? Pasteurised eggs are real eggs that have been gently heated to kill bacteria like Salmonella, without actually cooking them. That means they’re safe to consume raw, but still retain their natural taste, texture, and full nutritional profile. All Apex Muscle egg whites are pasteurised, making them safe for shakes, smoothies, and uncooked recipes. Why Raw Eggs Can Be Risky Raw eggs come with a small but real risk of foodborne illness—especially Salmonella. While the risk should be considered for everybody consuming raw eggs, it becomes more serious for: Pregnant individuals Older adults Children People with weakened immune systems How Pasteurisation Works The pasteurisation process involves heating the eggs to a specific temperature that’s hot enough to destroy harmful bacteria but cool enough to keep the eggs raw. The result? A safe, real-food protein source that doesn’t need to be cooked. Pasteurised egg whites keep their full protein content, amino acids, vitamins, and minerals. At Apex Muscle, we pasteurise every batch and freeze it fresh—so it’s safe, clean, and always ready to use. When Should You Use Pasteurised Egg Whites? Anytime you’re using eggs in a recipe that isn’t fully cooked, pasteurised eggs are a must. That includes: Protein shakes and smoothies Pancakes, waffles, or muffins Overnight oats or raw desserts Dressings, sauces, or aioli Drinking straight for pure protein Pasteurised egg whites are also ideal for athletes or anyone increasing their protein intake without adding powders or processed ingredients. They’re clean, natural, and mess-free. Why Apex Muscle Uses Pasteurised Eggs Only We created Apex Muscle to deliver serious nutrition with zero compromise. That’s why we only use pasteurised, free-range Australian egg whites in every pouch. Whether you’re blending a shake, baking protein pancakes, or sipping it straight, you can trust that it’s safe, convenient, and high quality. No cracking. No separating yolks. No food safety worries. Just clean egg white protein, built for performance. Is it Safe to Blend Raw Eggs in a Smoothie? It is safe to blend raw eggs in a smoothie, and it provides an excellent boost of protein. Again, when consuming raw eggs, it's recommended to use pasteurised eggs, which have been gently heated and quickly chilled, killing bacteria. Pasteurised Eggs vs Free-Range vs Pasture-Raised There is often confusion between common egg terminology. Free-range eggs describe how the hens are raised — hens have access to the outdoors. This does not make the eggs safe to eat raw. Pasture-raised eggs mean hens spend most of their time outdoors on pasture, with more space and a natural diet. This is about animal welfare and quality, not food safety. Pasteurised eggs describe a food-safety process — eggs are gently heated to kill harmful bacteria like salmonella without cooking the egg. Generally speaking, the order of egg quality is pasture-raised, free-range, barn-laid, and finally caged eggs. The pasteurisation process can be applied to eggs from any of these systems. Switch to Pasteurised Eggs Pasteurised egg whites are the smart way to add real-food protein to your daily routine —without the risk that comes with raw eggs. Whether you're training hard, eating clean, or just chasing your protein targets, they make it simple, safe, and efficient. Apex Muscle makes it even easier. All our flavoured egg whites are pasteurised, frozen fresh, and ready to fuel your goals. Shop our range of flavoured pasteurised egg whites today.
Learn more