Upside Down Cheesy Garlic Egg White Pizza

by Lauren

Cheesy, doughy, garlic deliciousness! This “pizza” is packed with protein and made with only 3 key ingredients. It is so easy to make and will quickly become your favorite way to get your pizza fix in at home!

So what is upside down egg white pizza?

If you are new here, let me explain. This “pizza” is another one of those recipes that happened by accident. I had this awesome idea of making egg white pizza as a way to eat delicious doughy cheesy bread with some added protein from the egg whites. I really didn’t give too much thought to what might happen if I simply just poured egg whites on top of some crescent rolls and put it in the oven – but I was hopeful. It sure sounded promising. And you just can’t beat that connivence, right?

I always have to laugh when I look back at the first time I made this. I remember being so devastated that the egg whites had sunk to the bottom! I had already dismissed this recipe as a “fail” before even pulling it out of the oven and was already brainstorming how I could make it work the “right” way in the future.

Fast forward 10 minutes after taking the egg white pizza out of the oven. I wasn’t NOT going to eat it even if I had deemed it a “fail.” I am not one that wastes food. Any of it. 😂 I took a bite into the upside down pizza, still intrigued at how it would taste, and had to pick my jaw up off the floor. Holy smokes was it he most delicious thing ever! My brain quickly shifted from “this recipe was a fail” to “everyone NEEDS to know about this recipe!” Who cares if the egg whites had went to the bottom?
Who cares if the pizza was “upside down?”


That is all that mattered. That is still all that matters!

To be quite frank, it tasted even better than I had envisioned it. I don’t know about you, but crescent rolls are life. And when you had cheese to it…. I mean…. it almost doesn’t get much better! I know the egg whites may seem odd to some, but egg whites are actually my favorite source of protein. I use them daily. Multiple times of a day really, but I love that they are what you make them. They are bland and have zero flavor, so whatever you mix it with, that is what they will taste like. They are a great way to add some quality protein into your day.

Ingredients Used

  • Crescent rolls – I know most of you know these, but those who live in countries outside of the U.S. may me shaking your head. Google a picture to see what they look like 😂I have heard from many that pastry dough is a good substitute!
  • Egg whites – Just your everyday carton of egg whites! They are a great way to add protein to many meals.
  • 2% mozzarella cheese – You can use any cheese really – get creative here!
  • I used ranch seasoning because I am obsessed with it. It brings such an amazing to flavor to anything, but especially the crescent roll + cheese + egg whites. If you don’t have any on hand, I would just throw in a couple of shakes of each of these: garlic powder, onion powder, salt, and pepper.

How to Eat and What to Pair With

There are so many different ways I have eaten this pizza and so many different ways I have seen you all eat too! I know I am definitely going to leave off some, so if I missed a way you absolutely love, drop it below in the comments so we can all try it and get ideas too!

Best ways to reheat – in this order:

  1. In the air fryer. You MUST try it this way. I just put it in for 5 or so minutes on 350 F. Holy smokes though – it is even better the next day when you do this. It gets a little crispy on the outside but stays doughy in the middle, with all the same bready cheesy flavors as before. It is perfection.
  2. In the oven. If you don’t have an air fryer, the oven is your next best bet. You can do it on broil until it starts to get brown (preferred) or just bake at 400 F until desired temperature is reached.
  3. In the microwave. If you are in rush, this is the way to go. Even when reheated in the microwave, this egg white pizza is very forgiving and reheats insanely well.

Best ways to incorporate into a meal:

Whats awesome about this pizza is that you can adjust the macros based on what you need too. Need more protein? Add more egg whites? Need less? Add less egg whites? Need more or less fat? Adjust the amount and type of cheese you use. Need more carbs, load that baby up with toppings!

Favorite ways to eat:

  • Having a couple of slices alongside a huge salad
  • Having some paired with your pasta dish, like a garlic bread
  • Cutting up into croton sized pieces, air frying, and topping them on a salad.
  • Eating with some form of protein (baked chicken, shredded chicken, pork chop, etc.) and/or some veggies. The classic way!

As always, if you try, tag me on Instagram (@LaurenFitFoodie) because I love seeing your yummy recreations!

Upside Down Egg White Pizza

Upside Down Egg White Pizza

Yield: 12
Prep Time: 5 minutes
Cook Time: 25 minutes
Total Time: 30 minutes

Cheesy, doughy, garlic deliciousness! This pizza is packed with protein and made with only 3 key ingredients. It is so easy to make and will quickly become your favorite way to get your pizza fix in at home!


  • 1 package (8 oz) crescent rolls
  • 2 + ½ cup (600g) egg whites
  • ¼ cup (28g) 2% shredded mozzarella cheese
  • ¼ cup (28g) fat-free shredded mozzarella cheese
  • 1 tbsp ranch seasoning, or 1 tsp of each: onion powder, garlic powder, salt and 1/4 tsp pepper


    1. Preheat oven to 350 °F. Spray a 13x9" baking dish with cooking spray.½
    2. Open crescent rolls and place along the bottom of the dish. Press down to spread and even out along the bottom and part of the sides of the dish.
    3. In a medium sized bowl, add egg whites and ranch seasoning. Briefly whisk egg whites to mix in the season and to fluff them up.
    4. Pour egg whites over crescent rolls. Place in oven and bake for 20 minutes, or until egg whites have fully cooked and crescent rolls are starting to brown.
    5. Take out, sprinkle with the shredded cheese and place back in oven. Bake just until the cheese starts to melt, about 5 minutes.


MFP entry: Lauren Fit Foodie Upside Down Egg White Pizza

Nutrition Information
Yield 12 Serving Size 1 slice (85g)
Amount Per Serving Calories 90Total Fat 4gCarbohydrates 8gProtein 5g

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Samiksha December 13, 2019 - 4:01 pm

Love this recipe so much! So easy to make and very versatile. I like adding caramelized onions and shredded chicken. I make this every other weekend!

Robin December 13, 2019 - 5:18 pm

So easy + so yummy to make! You can turn it into a pizza with any toppings your hear desires or make it into breadsticks!

Melissa December 13, 2019 - 5:42 pm

It took everything in me not to eat the whole thing in one sitting. I put it away and my boyfriend devoured the rest lol. Seriously SO GOOD!

Alex Wittner December 13, 2019 - 7:14 pm

My boyfriend never likes the healthy recipes I make…unless they are Lauren’s 😀 SO GOOD!

Morgan December 13, 2019 - 7:25 pm

This stuff is great!! I dip it in marinara like a breadstick and eat with a Caesar salad for a lightened up Italian meal

Kendra December 13, 2019 - 11:01 pm

Made this tonight for the first time! So easy and delicious! I added some basil marina sauce on top, and it was fiancé approved as well!

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Julie December 14, 2019 - 1:39 am

Can’t wait to make this.

Marissa December 14, 2019 - 1:07 pm

Lauren, your recipes have seriously been a LIFESAVER!! Most of the time I order my meals because of my work schedule it makes my life a lot easier.. but it also gets so BORING! And let’s just say your food and dessert recipes are anything BUT boring! I absolutely loveeee this upside down cheesy garlic egg white pizza!! I’ve made it countless times and had to stock my fridge with it because my son and husband can’t keep their hands off of it!! For a quick but delicious meal I love making the noddles with chicken and laughing cow cheese it’s so fast and easy and super filling! I could seriously go on forever!! Thank you so much for sharing all your amazing recipes they are game changers and help me live a healthy but yummy lifestyle!

Kelsey December 14, 2019 - 1:09 pm

This has been a new staple in our house. The boyfriend even approves and is obsessed! I cannot believe how easy it was to make! I did double the batch and used a whole container of crescent rolls in a 9×13 and it turned out perfect!!

Allie A December 14, 2019 - 1:33 pm

This delicious and so easy! Garlicky just right. Great recipe!!

Christine December 15, 2019 - 5:04 pm

I purchased all the ingredients for this yesterday. 💃🏼💃🏼💃🏼 I am BEYOND excited to add this to my meal prep today!! :wish I could add the gif of will Ferrell as elf freaking out:

Molly Zmudka December 15, 2019 - 9:50 pm

I love this recipe! I was skeptical at first, but decided to give it a shot anyways. I’m so glad I did because it not only tastes great, but is a good way to get some more protein in!

Hannah Carter December 15, 2019 - 9:56 pm

I’ve made this recipe at least 5 times now and it’s the best recipe if you’re tired of plain egg whites. So flavorful and the texture is amazing! Definitely recommend for a quick, easy, and delicious dish! 😋

April Locke December 16, 2019 - 11:39 am

This is the one recipe I keep eyeing and wanting to make. It looks and sounds amazing. I love all your recipe ideas, you make counting macros so helpful because you have so many ideas and choices. My Instagram name is marlattlocke. I would love to win your giveaway but regardless thank you for all that you are doing.

Angelina December 15, 2019 - 10:02 pm

Five stars ⭐️ this cheesy bread is life changing! I meal prep 3 a week and they are easy grab and go snacks and keep my macros on point! My first recipe from Lauren I tried and haven’t stopped raving about it since I made it

Cari Johnson December 15, 2019 - 10:28 pm

So easy and good. On my 3rd week in a row of making this for dinner. Thank you SO MUCH for all the amazing recipes. You make my life better! 🥰🙌🏽

Mary December 15, 2019 - 11:17 pm

I just recently found you on IG and I am so glad I did! Can’t wait to try ALL of these!!!!

Amanda December 16, 2019 - 3:02 am

Dying to try this recipe since it looks so good!

Lauren December 16, 2019 - 9:21 am

Oohh you are going to love it girl! So much garlic cheesy doughy goodness 😛

juliezeneth December 16, 2019 - 3:53 am

OMG there are so many of your recipes that i want to try but this one is probably my top one! …i mean cheesy garlic pizza UHM EXCUSE ME 🙌🏻🥰😭😍😋 just wow!!!
instagram: @juliezenetheats

Lauren December 16, 2019 - 9:18 am

Yes girl! It is so easy too!!

Tori December 16, 2019 - 11:41 am

I made these for breakfast last week and they were delicious! I added a little EBTB seasoning. It was super easy to make too! Will definitely be making this again!

Courtney December 16, 2019 - 12:24 pm

OMG! any kind of cheesy bread is my weakness, I must try. Sounds so delicious and super easy!!! 😍

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Gina December 16, 2019 - 8:14 pm

This is so easy to make, versatile and damn good!

Lexi December 16, 2019 - 8:24 pm

Absolutely loved this recipe!! It’s perfect for those nights where you want to indulge but doesn’t leave you feeling gross afterwards.

Lindsay December 17, 2019 - 3:19 am

Wow!!! This recipe is legit! I made this for myself and my kiddos and they ATE IT UP!! So easy, and so tasty!

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Patrice Batryn December 23, 2019 - 8:26 pm

So delicious! This recipe is perfect for a quick, no-stress and high protein breakfast! I love using everything but the bagel seasoning on top 🙂

Valerie C December 23, 2019 - 8:28 pm

Soooo good and super easy to make! Its now part of my weekly meal prep!!😋😋😋

Taylor December 23, 2019 - 8:34 pm

This is such an easy recipe!! And so so good. Definitely gonna be a go-to meal prep for grab-n-go breakfasts!

Katherine December 23, 2019 - 8:39 pm

I keep seeing instagram posts about this and cant wait to try!! You are an amazing cook and recipe creator! So clever!

Paige H (@paige_beth) December 23, 2019 - 8:55 pm

I’ve seen too many people rave about this recipe to not have it on my to-do for this week!!

Sarah (@sarachhaaa) December 23, 2019 - 8:57 pm

Funny story… I was dying to make these. I went to the store to get everything and grabbed the egg whites I always buy in the carton. I get home and start making this and realize that something is up with the egg whites. I opened the carton and start pouring the egg whites out and notice it’s straight up yellow. I start freaking out cuz I’m like nooooo this is gonna have way more calories now. The carton said “Made with 100% Egg Whites” so I was very confused. It also had the same nutrition as egg whites so I didn’t understand what happened. I thought maybe they labeled the carton wrong and put eggs in there. I didn’t want to go back so I tried it with whatever this was and after googling forever I realized they were egg beaters which I thought were whisked up eggs. But turns out egg beaters are just colored egg whites and not whole eggs and it was still delicious!!! I cut them up like bread sticks and dipped them in pizza sauce. SO GOOD.

Amanda Hicks December 23, 2019 - 9:04 pm

So easy to make and so freaking good!!! Love love it!!

Emalee Fandel December 23, 2019 - 9:10 pm

Literally the best thing I’ve ever eaten in my life. It’s so easy to make and even my toddler loves it! Thank you for always making BOMB macro-friendly recipes!

Elsie December 23, 2019 - 9:25 pm

All of the recreations of this on Instagram look amazing!! Wanna try for Christmas Eve!

Natalie December 23, 2019 - 10:08 pm

This recipe is for sure being added to my weekly food rotation. Very little ingredients for such a great taste. And little did I know I could make 2 batches with one pillsbury roll. My favorite to eat this is layered with marinara sauce and ground beef! Yum!

Sam Ball December 23, 2019 - 10:31 pm

Just finally moved to my apartment and excited to try this!! Have you tried making cauliflower crust? Considering giving that a try.. Thanks for posting so many great recipes, Lauren!

Emily December 24, 2019 - 12:35 am

Dying dying dying to try this recipe! All of Lauren’s recipes are incredible so I have no doubt that this lives up to all the hype! Can’t wait to make it on Christmas!!!!!! Xoxo

Jessica Barger December 24, 2019 - 1:38 am

Always looking for different breakfast options. I think this would be so good with TJ ETBTB seasoning as well. 😍

Nicole December 25, 2019 - 7:39 am

This was so good, even my 3 year old had several slices! I made it just with cheese (toddler insists) and dipped in marinara sauce, but next time I will add more toppings.

Brittany December 25, 2019 - 4:54 pm

Holy f!! This recipe is so wonderful in so many ways!! Healthy, easy, and so so delicious. All of these recipes are so simple and I have pretty much all of the ingredients for everything!! Even though they’re simple they taste BOMB and curb all my cravings. 👏🏼

McKinzie December 25, 2019 - 10:09 pm

I made these for my husband and he loved them! Can’t wait to make them again!

Allie Wilson December 26, 2019 - 11:13 am

I love this recipe!!! It’s so quick and easy and you the macros are perfect so it’s a repeat for me!!!

Sierra Caporale December 26, 2019 - 7:38 pm

This is so good considering I love pizza and breadsticks 😍 such a good healthier version to keep you on track

Kristil/themindfulmacromomma December 26, 2019 - 8:20 pm

I see this recipe all over instagram!! I really want to try it! It looks so cheesy and like the real thing. Thinking about adding this to my meal prep for next week

Megan December 26, 2019 - 9:48 pm

Pizza that’s healthy and high in protein? Amazing!

Anisa December 26, 2019 - 10:50 pm

Omg this is the best thing I have ever had! I haven’t had pizza in years and this just allows me to eat pizza without the extra fat! My weekend breakfast for sure!

Marie December 27, 2019 - 7:50 am

Cheesy bread of any kind is my weakness girl 😍 I’m definitely making these along with your brownies this weekend as a meal prep for next week! I just need the pillsbury rolls and cheeses! Cant wait!

Allie April 24, 2020 - 3:23 pm

Am I the only one who has to bake mine longer than 15 minutes? I followed the directions to a T and my egg whites are still super runny lol. I put it back in for another 10. On top rack, too!

Natalie May 19, 2020 - 1:24 pm

I really want to try this! However, I’m in the UK and we don’t have reduced fat crescent rolls. Could you suggest an alternative for the base? Thanks!

Lauren May 30, 2020 - 4:17 pm

Hey Natalie! Do you guys have any type of crescent rolls there? It doesn’t have to be reduced-fat (that only saves a little bit of fat anyway). I’ve heard other people in your area say they have found Jus-Rol at Dunnes store? Also Ocado, Waitrose, and Sainsbury’s. I’ve never heard of any of those, but hopefully that helps! It comes in a tin can usually in the refrigerated section. Puffed pastry dough may even work too. 🙂

Kyla August 22, 2020 - 5:45 am

Sadly Canada sucks for fat free cheese… as it doesn’t even exist. Can it still be made with just using low fat as that’s my only option?

Lauren August 31, 2020 - 6:09 pm

Sorry for the delay in getting back to you Kyla! As I see from IG you already went ahead with the low fat 😆 and totally works awesome with just that!!

Ellen Quigley September 8, 2020 - 5:21 pm

I just made this recipe for the first time and it is DE-LISH. I love the dough and cheesy goodness together. Great macro friendly recipe!

Conner September 8, 2020 - 6:00 pm

Family loves this recipe! Lauren has a lot more awesome recipes on her cite!

Alexis September 8, 2020 - 6:03 pm

This egg white upside down pizza is SO. GOOD. Literally had one today before my workout. The texture is so good. Also, adding everything but the bagel seating to it is SO YUM. This is such a great substitute if you are craving cheese bread!! Love it so much.

Anna-Margret September 8, 2020 - 6:11 pm

THIS IS GENIUS. Period. This is a recipe I make occasionally as a nice switch-up from the usual – quick bowl of oats, or egg whites & fruit, etc. – and it is definitely something that I go to sleep looking forward to the whole week! While it is SCRUMPTIOUS the first day, fresh out of the oven, it is – dare I say, BETTER – as a leftover, but reheated at 350 degrees for a few mins in the air fryer!! I love the concept, taste, all the garlic and herbs, JUST EVERYTHING ABOUT THIS RECIPE! Thank you again Lauren!!

Halle September 8, 2020 - 8:15 pm

These are SO quick and easy to make! My husband and I love them and make them so often. They are good hot or even straight out of the fridge!

Karen September 24, 2020 - 10:21 pm

Is this really one serving?

Lauren September 24, 2020 - 10:27 pm

I’m not really sure what you’re referring to when asking this since there are multiple pictures and nutrition info? Are you talking about the macros?

Jodie Schaap October 10, 2020 - 12:46 am

This recipe is the 💣. I seriously eat this EVERY DAY for lunch and it is so good. I double the recipe, cut back on the cheese (64g for the double recipe) and add lots of seasonings. It is amazing. I eat 1/4 of the 9×13 and it’s filling and delicious (and usually 335~ calories so I have room for a lunch dessert 🥰). I never get tired of it and I can’t tell you how much easier tracking macros is if you eat one thing over multiple days. Thank you so much!!!!!!

Julie November 24, 2020 - 2:28 pm

Holy moly! These are amazing!!!!!! My parents take them in the deer stand and love how easy they are to bring and eat! You’re the best!


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