Egg White Protein vs Whey: Why Two Chicks Beats Powder for Some

Here's a question I never thought I'd spend three weeks investigating: can you actually taste the difference between a protein shake made with whey powder and one made with liquid egg whites? The answer, after blind-testing both versions on twelve unsuspecting colleagues, is more complicated than I expected—and frankly, more interesting.

The protein shake debate has raged in gym changing rooms and Reddit threads for years. Whey is king, they'll tell you. Nothing beats it for muscle building. And yet, a growing number of UK fitness enthusiasts are reaching past the powder tubs and grabbing something unexpected: cartons of Two Chicks egg whites. Not powder. Liquid. The same stuff you'd use to make an omelette.

After testing both approaches extensively—my kitchen looked like a sports science lab for most of January—I'm ready to deliver the verdict on when egg whites genuinely beat whey, and when you're better off sticking with the traditional powder.

Understanding the Two Protein Powerhouses

Before we get into the comparison, let's establish what we're actually comparing. Both egg white protein and whey protein are complete proteins, meaning they contain all nine essential amino acids your body needs but can't produce itself. That's the baseline. What matters is how they differ.

Whey protein comes from milk—specifically, from the liquid that separates from curds during cheese production. It's been the gym staple since the 1990s, and for good reason. The stuff digests quickly, hits your bloodstream fast, and contains high levels of leucine, the amino acid most directly responsible for triggering muscle protein synthesis.

Egg white protein is exactly what it sounds like: protein derived from egg whites, either dried into powder or sold in liquid form. It digests more slowly than whey, provides a sustained release of amino acids, and—crucially for some people—contains zero lactose.

The numbers are closer than you might think. Both score a perfect 1.0 on the PDCAAS scale (that's the Protein Digestibility-Corrected Amino Acid Score, which measures how efficiently your body can use a protein source). But here's what surprised me: egg white protein actually has a higher Protein Efficiency Ratio—3.9 compared to whey isolate's 3.2. That ratio measures how effectively a protein supports growth, and eggs edge ahead.

Why Some Shakes Need Egg Whites, Not Whey

The case for egg white protein isn't about beating whey in every category. It's about recognising when egg whites are the better tool for the job.

Lactose Intolerance and Dairy Sensitivities

This is the big one. If you've ever experienced bloating, gas, or general digestive misery after a protein shake, you're not alone. Roughly 68% of the global population has some degree of lactose malabsorption, and while whey protein contains relatively low levels of lactose, it's still dairy-derived.

I tested this personally. Not because I'm lactose intolerant—I'm not—but because I wanted to understand what the switch actually feels like. After a week on whey-based shakes and a week on egg white shakes, the difference in digestive comfort was noticeable. The egg white version sat easier, digested without drama, and didn't leave me feeling like I'd swallowed a balloon.

Two Chicks egg white is completely dairy-free. No lactose, no casein, no dairy proteins whatsoever. For anyone who's given up on protein shakes because their stomach couldn't handle them, this is worth knowing.

The Fat and Calorie Equation

Here's where liquid egg whites pull ahead in pure numbers. A 100ml serving of Two Chicks Free Range Liquid Egg White contains:

• Calories: 48 kcal
• Protein: 10.9g
• Fat: 0g
• Carbohydrates: 0g
• Cholesterol: 0mg

Compare that to most whey protein powders, which typically contain 1-3g of fat per serving and measurably more calories. If you're tracking macros precisely—and I know some of you count every gram—egg whites offer a cleaner protein source with nothing extra.

That said, I should be honest: the calorie difference isn't enormous. We're talking maybe 20-30 calories per shake at most. It matters if you're in a serious cutting phase or competing. For everyone else, it's a nice-to-have rather than a game-changer.

Sustained Energy vs Quick Hit

This is where the science gets genuinely interesting. Whey protein is fast-digesting—it hits your bloodstream within 20-40 minutes after consumption. That's brilliant for post-workout recovery when you want amino acids reaching your muscles quickly.

Egg white protein, by contrast, digests gradually over several hours. This makes it better suited for:

• Meal replacement shakes where you want sustained satiety
• Pre-bed protein to support overnight muscle recovery
• Long training sessions where you need extended amino acid availability

I've experimented with both timing strategies. The egg white shake before bed genuinely does seem to reduce morning hunger—though whether that's the slow-release protein or just the fact that I've had something substantial in my stomach, I honestly can't say for certain.

Two Chicks: The UK's Go-To Liquid Egg White

If you're going to use egg whites in your shakes, the question becomes: powder or liquid? Having tested both approaches—extensively—I've landed firmly on team liquid.

Two Chicks has become the default choice for liquid egg whites in the UK, and there's a reason for that. Available at Tesco, Sainsbury's, Waitrose, Ocado, and Morrisons, the brand offers both Free Range and Organic options in 500ml cartons containing approximately 15 egg whites each.

The key selling point? These are pasteurised egg whites, meaning they're completely safe to consume without cooking. That's not the case with raw eggs from the shell, which carry salmonella risk. Two Chicks puts their product through a gentle pasteurisation process that eliminates bacteria while preserving the protein structure.

But here's what I actually care about when reviewing products: does it work well in practice?

Taste Test Results

I'll be direct. Liquid egg whites don't taste amazing on their own. There's a faint eggy quality—subtle, but present. However, in a blended protein shake with fruit, milk, and flavourings, it becomes virtually undetectable.

My testing panel (twelve colleagues who didn't know which version they were drinking) rated the palatability as follows:

• Whey shake: 7.2/10 average
• Egg white shake with Two Chicks: 6.8/10 average

The difference is marginal, and several testers preferred the egg white version for its lighter, less chalky texture. The whey shake, particularly when made with chocolate powder, had a thicker consistency that some found cloying.

Texture and Consistency

Actually, this is where egg whites shine. When blended properly, liquid egg whites create an almost meringue-like fluffiness that transforms the texture of a protein shake. The volume increases significantly—one tester described it as "protein mousse"—and the mouthfeel is lighter than powder-based alternatives.

The trick is blending long enough. A quick blitz won't cut it. You want at least 30 seconds of high-speed blending to incorporate air and achieve that fluffy consistency. My Nutribullet handled it fine; a stick blender would struggle.

The Protein Shake Recipe That Changed My Mind

I went into this comparison expecting to conclude that whey was better for most people. But this recipe—developed after numerous iterations—genuinely converted me for certain use cases.

Two Chicks High-Protein Berry Shake

• 150ml Two Chicks Free Range Egg White
• 100ml unsweetened almond milk
• 75g frozen mixed berries
• 1 tbsp almond butter
• 1 tsp honey (optional)
• Small handful of spinach (for stealth vegetables)

Blend for 45 seconds until fluffy. This produces a shake with approximately 22g protein, 230 calories, and a texture that's genuinely enjoyable rather than something you endure.

The frozen berries mask any eggy notes completely. The almond butter adds richness without the heaviness of dairy. And the egg whites create a lighter, more airy consistency than any powder-based shake I've made.

Where to Buy Two Chicks Egg Whites in the UK

Availability has improved significantly over the past few years. You'll find Two Chicks products in:

• :Tesco:** Both online and in larger stores
• :Sainsbury's:** Available in most locations
• Waitrose: Reliable stockist, often including the Organic variant
• Ocado: Full range available online
• Morrisons: Increasingly common

Price varies between £3-4 for a 500ml carton depending on retailer and whether you're buying free-range or organic. For comparison, that's roughly 20p per egg white equivalent, which is actually cheaper than separating eggs yourself when you factor in what you'd do with the yolks.

The brand also has a store locator on their website if you're having trouble finding them locally.

When Whey Still Wins

I'm an honest reviewer, so let me be clear about when whey protein remains the better choice.

Post-Workout Recovery

If your primary goal is muscle protein synthesis immediately after training, whey's faster absorption rate gives it an edge. The rapid leucine spike triggers muscle building more effectively in that specific window. For serious strength athletes, this matters.

Convenience

Powder is easier to travel with. It doesn't need refrigeration. You can keep it in your gym bag, your desk drawer, or your car. Liquid egg whites need to stay cold and be used within 7 days of opening. For people who don't want to think about logistics, whey remains simpler.

Taste (For Some People)

Modern whey powders come in dozens of flavours, from salted caramel to birthday cake. If you need your protein shake to taste like dessert, the flavour options with whey are vastly superior. Egg whites are more of a blank canvas—versatile but not exciting on their own.

The Honest Verdict: Which Should You Choose?

After three weeks of testing, my conclusion is this: the "best" protein depends entirely on what you're optimising for.

Choose Two Chicks egg whites if you:

• Have any degree of lactose intolerance or dairy sensitivity
• Want the cleanest possible macros (zero fat, zero carbs)
• Prefer a lighter, fluffier shake texture
• Are making meal-replacement or pre-bed shakes where sustained release matters
• Already buy eggs regularly and want to simplify

Stick with whey if you:

• Prioritise immediate post-workout recovery
• Need maximum convenience and portability
• Prefer sweeter, more flavoured shakes
• Have no dairy sensitivities
• Are purely focused on muscle building

For what it's worth, I've personally switched to egg whites for my morning and evening shakes, keeping whey powder specifically for post-gym recovery. The combination approach works well—I get the sustained energy from egg whites when I need it, and the fast absorption from whey when timing matters most.

The growing popularity of brands like Two Chicks suggests I'm not alone. What started as a niche product for bodybuilders and allergy sufferers has become a mainstream option that deserves consideration in any protein conversation.

Frequently Asked Questions

Is egg white protein better than whey?

Neither is objectively better—they serve different purposes. Egg white protein offers slower digestion, zero lactose, and cleaner macros (no fat or carbs). Whey provides faster absorption and higher leucine content for muscle building. For lactose-intolerant individuals or those seeking sustained energy, egg white is the superior choice. For post-workout recovery, whey edges ahead.

Can you put raw egg whites in a smoothie?

Only if they're pasteurised. Regular raw eggs carry salmonella risk and should never be consumed uncooked. Two Chicks liquid egg whites are pasteurised, making them completely safe to add directly to smoothies without cooking. Always check the packaging confirms pasteurisation before adding any egg whites to uncooked recipes.

How much protein is in Two Chicks egg white?

Two Chicks Free Range Liquid Egg White contains 10.9g of protein per 100ml. A typical serving of 150ml provides approximately 16g of protein with just 72 calories, zero fat, and zero carbohydrates. The 500ml carton contains roughly 15 egg whites worth of protein.

Where can I buy Two Chicks egg whites in the UK?

Two Chicks products are widely available at major UK supermarkets including Tesco, Sainsbury's, Waitrose, Morrisons, and Ocado. They're typically found in the eggs section of the chilled aisle. Use the Two Chicks store locator at twochicks.co.uk for specific stockists near you.

Are liquid egg whites better than powdered egg white protein?

Liquid egg whites generally produce better texture and taste in shakes, creating a fluffy, mousse-like consistency when properly blended. They're also less processed than powdered alternatives. However, powder offers better convenience and shelf stability. For home use where refrigeration isn't an issue, liquid egg whites are the superior choice for shake quality.

How long do Two Chicks egg whites last after opening?

Once opened, Two Chicks egg whites should be refrigerated below 4 degrees Celsius and used within 7 days. Unopened cartons last significantly longer—check the best-before date on packaging. The product can also be frozen on the day of purchase for extended storage, though texture may be slightly affected after thawing.

Do egg white protein shakes taste eggy?

Unflavoured liquid egg whites have a subtle eggy taste when consumed alone. However, when blended with fruit, nut butters, cocoa, or other flavourings, this becomes virtually undetectable. In blind taste tests, most people cannot distinguish between egg white and whey-based shakes when both are properly flavoured.