Upside Down Cheesy Garlic Egg White Pizza

Cheesy, doughy, garlic deliciousness! One of the most popular recipes on the blog, and for good reason! 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 would! 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 one 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.


  • 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 outside the U.S. that pastry dough is a great substitute!
  • Egg whites – Just your everyday carton of egg whites! They are a great way to add protein to many meal.
  • Shredded cheese – I will typically switch the cheese I use each time to keep it interesting. The original recipe calls for half reduced-fat mozzarella and half fat-free mozzarella. I did this to keep the fat a little more down but still keep some of that cheesy gooeyness. But don’t let the exact cheeses hold you back from trying this. You can use any cheese you want – get creative here!
  • Ranch seasoning mix – 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.


  1. Preheat oven to 350 degrees F. Spray a 9×13″ baking dish with nonstick cooking spray.
  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. Try to seal the seams as much as possible.
  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. Alternatively, you can just shake egg white carton to fluff the egg whites up and pour over top the crescent rolls, then sprinkle the ranch seasoning overtop.
  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 turn golden 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.


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 degrees 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 absolute 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 degrees 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 (air-fried!) alongside a huge salad
  • Having some paired with your pasta dish, like 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!


If you try this egg white pizza and love it, please rate this recipe!

You can also tag me on Instagram, @LaurenFitFoodie. It makes my day seeing your yummy recreations!

Yield: 12

Upside Down Egg White Pizza

Upside Down Egg White Pizza

Cheesy, doughy, garlic deliciousness! One of the most popular recipes on the blog, and for good reason! 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!

Prep Time 5 minutes
Cook Time 25 minutes
Total Time 30 minutes


  • 1 (8 ounce) package crescent rolls
  • 2.5 cup egg whites (600g)
  • 1/4 cup reduced-fat shredded mozzarella cheese (28g)
  • 1/4 cup fat-free shredded mozzarella cheese (28g)
  • 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.
    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. Try to seal the seams as much as possible.
    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. Alternatively, you can just shake egg white carton to fluff the egg whites up and pour over top the crescent rolls, then sprinkle the ranch seasoning overtop.
    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 golden 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 Egg White Pizza

Nutrition Information:



Serving Size:

1 slice (85g)

Amount Per Serving: Calories: 103Total Fat: 4gSodium: 186mgCarbohydrates: 8gFiber: 0gSugar: 2gProtein: 8g

Did you make this recipe?

Please leave a comment on the blog or share a photo on Instagram and tag me @LaurenFitFoodie! 


  1. 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!

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

  3. 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!

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

  5. 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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  7. 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!

  8. 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!!

  9. 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:

  10. 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!

  11. 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! 😋

    • 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.

  12. 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

  13. 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! 🥰🙌🏽

  14. 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

  15. 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!

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

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  19. 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 🙂

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

  21. 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.

  22. 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!

  23. 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!

  24. 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!

  25. 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

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

  27. 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.

  28. 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. 👏🏼

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

  30. 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

  31. 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!

  32. 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!

  33. 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!

  34. 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!

    • 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. 🙂

  35. 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?

    • 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!!

  36. 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!

  37. 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.

  38. 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!!

  39. 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!

    • 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?

  40. 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!!!!!!

  41. 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!

  42. I just recently got an air fryer and saw your post about it being better reheated in air fryer. My question is won’t the egg whites stick to the air fryer basket? Or do you reheat it with the egg side on top? Wait but then the cheese would stick ugh!
    Still excited to try your recipe though.

    • Hey Raquel! So I have never had any problem with my pizza sticking when laying on the egg white side. Maybe try spraying with a little cooking spray though just to be safe 🙂

  43. So this is one of my go to prep and fave recipes but usually just make it as is. If I add pizza sauce or other toppings of choice, do you do that after you bake it as the recipe states? Or pizza sauce and toppings before the cheese goes on top of the egg whites? Thanks!

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  46. I made this last week and loved it! I’ve just found out that I need to go gluten free. Has anyone had success using cauliflower crust or another alternative to make this?! Pretty please?

    • YES! My friend Amy made a gluten-free crescent roll dough that she uses for this recipe frequently! She has it on her instagram page, @scriptsandspoons 🙂

  47. I have been looking at this recipe for a while and took the plunge to make it last night. It’s weirdly good! Out of the oven it’s a bit “eggy” for me but the next day toasting it up was SO good and really filling. Thank you for being creative with macros. I shared with my fitness group!

  48. Trying this tonight for dinner! Do you think it would work being baked in a smaller size dish? Can’t wait to try it!!

  49. I love this for lunch! I think I have made this 5 weeks in a row now. I turn it into 5 lunches and pair it with a caesar salad. So good!

  50. Alright – if you’re in the Southern Hemisphere, lemme tell you right now that Puff Pastry does not work. It doesn’t do the thing. It’s DELICIOUS, don’t get me wrong, but the layers of dough and egg white don’t “invert” the way the recipe describes. I’ve only tried it with Pam’s Reduced Fat Puff Pastry sheets, but puff pastry is puff pastry is puff pastry. Again, though, IT IS DELICIOUS AND YOU SHOULD MAKE IT ANYWAY!

    This first attempt, I made it by lining a baking tray with foil, pressing 1.5 puff pastry sheets [my tray size] onto the bottom, and pouring the egg white goodness over the top, just as in the recipe. It adhered together, so don’t worry, it DOES bake! It just doesn’t become “upside down”. I’m going to try this again because it was really moreish and a great simple lunch snack, but this time I might try baking paper instead of foil, letting the puff pastry warm up a little more so I can mangle them together into one, and then actually pricking the pastry with a fork to see if that encourages the egg whites to do the thing.


    Also, add dried onion flakes, or everything bagel seasoning/home made version of it. You’re welcome.

    • Appreciate your comment and feedback Max!! I am sure everyone who can’t find crescent rolls where they are do too! THANK YOU! Would love to hear how the second attempt goes. Also everything but the bagel seasoning! Why have I not thought of that!? AMAZING IDEA! 😍

  51. Made a high batch and froze some for meal prep! Would you be able to reheat it from frozen or do you think I would need to thaw it out before hand?

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