How to Make Delicious and Easy Egg-White Muffins

Here are 5 insanely easy, make-ahead, egg-white muffin recipes that will give you a morning protein BOOST. Be sure to check out the Calphalon Nonstick Omelet Pan giveaway sponsored by AllWhites^® 100% liquid egg whites at the end of the post, too.

These five make-ahead (so you and your kids can just "grab and go") egg-white muffin recipes are guaranteed be a HIT with your family.

School breakfasts just got easier. BAM! You're welcome. (Click each title for recipe.)

1. Red Pepper & Spinach Egg-White Muffins
2. Baked Spinach & Feta Egg-White Omelet Cups
3. Egg-White & Bacon Breakfast Cupcakes
4. Sausage & Spinach Egg-White Muffin Bites
5. Sausage & Egg-White Mini-Muffin Cups

. . .

Does this morning melodrama seem familiar to you...?

"You need to eat something," I counter back to my daughter sternly. I feel the irritation rising from deep in my chest to my already red-hot cheeks.

She grabs her iPod and her backpack, "I'm NOT hungry!"

I look at the kitchen clock. She's got exactly 4 minutes before she needs to walk out the door for school.

"JUST EAT!" I yell. Then pleading more calmly, "Have something before you go to school."

"You can't make me."

That was the line that stopped me in my tracks. The last time I'd heard my daughter pull out that classic rebellious line, she was still drinking out of a sippy cup.

As she turned to close the front door behind her, I looked her in the eyes and smiled, "We'll chat about this tonight."

The more I thought about it that day, the more I realized my daughter was right... Parents can't physically make their kids eat breakfast. So, what CAN they do?

Here are two tips that helped turn around our morning-meal struggles at our house. If you're having breakfast issues with your tween or teen too, these tips might be worth a try...

1. Model the behavior you want to see. So, here's the thing... I was skipping eating breakfast myself. I'd start my day off with coffee and that's it. My daughter's actions were simply a reflection of MY morning routine. If you want your child to eat in the morning, then YOU need to make time for a healthy breakfast, too.

2. Offer grab-and-go options beyond the same-old, high-carb breakfast bar each day. According to David Ludwig, a researcher and nutrition professor at the Harvard School of Public Health:

"If [your] breakfast is based on highly processed carbohydrates [such as sugary cereals or breakfast bars], it may be as bad [as], or worse than, skipping breakfast." (source)

We parents need to give our kids quick-and-easy ideas for making school breakfasts appetizing, portable, AND filling.

Playing with new recipes—like the super-simple egg-white muffins below—is a great start. They're a healthy, grab-and-go, protein-rich breakfast option that will fuel your kids in the morning and keep them feeling fuller, longer while they're in school.

Heads-up—I like using AllWhites when making the breakfast muffin recipes below because these 100% real liquid egg whites are so easy to pour from a spout into the mini-muffin tin. They are also fat-free, cholesterol-free, and a low-calorie source of lean protein. In other words—ideal for providing your family the energy they need to start the day off right.

Those are some pretty awesome perks:

• Rich in protein
• No cholesterol
• No fat
• Half the calories of traditional whole eggs

Can you see why I use 'em?

There's one last thing I want to mention...

AllWhites 100% liquid egg whites are pasteurized for safety. This means you can let your kids use them when cooking and if they drip any, there's no fear of "contaminating your kitchen." As you've read in other posts, I'm a bit of a Kitchen Freak when it comes to handling raw eggs or raw meat. I'm always nervous a simple misstep will bring my family down with a food-borne illness. So I LOVED learning that it's safer for kids to cook breakfast with AllWhites than with traditional whole eggs. (Plus, I get to skip double-checking the bowl for pieces of eggshells, too!)

So, here's the lowdown...

The five egg-white muffin recipes below actually started out as part of a mini-frittata brunch bar for when company came over. (I love brunch options where family members and guests get to easily customize their own meal.) It's one easy breakfast recipe, served five different ways. Here's how it works...

Mini-Frittata Brunch Bar

If you're planning for a big family get-together, your brunch just got a whole lot more exciting with this mini-frittata buffet idea.

Each of the five egg-white muffin recipes below is inspired by different dietary needs and our family's individual mini-frittata preferences.

We quickly learned that heating a few leftover frittatas for breakfast throughout the week was an EASY grab-and-go breakfast. So over time, our fancy Mini-Frittata Brunch Bar that we only made when company came turned into the kids pre-making their own customized egg-white muffins for the week.

Here are 5 insanely easy breakfast recipes that will give you a high-protein morning boost...

1. Red Pepper & Spinach Egg-White Muffins

This vegetarian red pepper and spinach combo is gluten-free and also Whole30- and Paleo-friendly.

2. Baked Spinach & Feta Egg-White Omelet Cups

This classic Mediterranean combo is perfectly complimentary.

3. Egg-White & Bacon Breakfast Cupcakes

My daughter would argue: "Either you like bacon or you're wrong." (Sorry, vegetarians.)

4. Sausage & Spinach Egg-White Muffin Bites

The spiciness of the breakfast sausage is a perfect compliment to the spinach.

5. Sausage & Egg-White Mini-Muffin Cups

Sometimes keeping things simple is best.

These five different egg-white muffins are the perfect healthy, grab-and-go breakfast snack. If you try them, let me know which ingredient combinations you or your family liked best in the comments below. (And any new creations you tried, too!)

P.S. A big THANK YOU to AllWhites^® 100% liquid egg whites for hosting a Calphalon Nonstick Omelet Pan (valued at $55.42) giveaway for Lasso the Moon readers. For a chance to win, enter below!

a Rafflecopter giveaway

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Disclosure of Material Connection:  I received one or more of the products or services mentioned above for free in the hope that I would mention it on my blog. This is a sponsored conversation written by me on behalf of AllWhites 100% Liquid Egg Whites. The company who sponsored it compensated me via a cash payment, gift, or something else of value to write it. Regardless, I only recommend products or services I use personally and believe will add value to my readers. I am disclosing this in accordance with the Federal Trade Commission’s 16 CFR, Part 255: “Guides Concerning the Use of Endorsements and Testimonials in Advertising.”

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