Chicken and Asparagus Frittata Muffins (low-carb, grain-free)


“If you fail to plan, you plan to fail.”
I’ve read this a million times on multiple websites and it is the best advice I can give anyone trying to eat clean, or lose weight. One of the best things you can do to ensure staying in line.

The past few weeks I’ve been off track and at a stand still and doing whatever is easy. It’s so easy to fall off the wagon. But then you walk into your closet and have trouble finding clothes that fit. It becomes a tug of war with your pants that you have continuously lost, and quite frankly, there comes a point where you get mad and determined to fit in those pants without the help of an elastic rubber hair tie! Yes, I’m telling on myself! And I’m sure many of us out there can relate after you finish laughing.

I currently have been following the Paleo lifestyle 80/20, however, I think I have taken advantage of the “bacon is paleo” and the paleo desserts. They are treats and are allotted but within reason. I haven’t necessarily gained weight but I sure as heck haven’t lost any. I’ve continued to do more research and am leaning towards lowering my carb intake. It makes perfect sense. If you keep carbs low, you are automatically staying away from sugar and grains, which is a win-win for me.

Now, alongside a change of eating habits comes EXERCISE. I have a love-hate relationship with exercise. I hate to do it but once I’m finished I feel so awesome. I have yet to figure this piece out. It is so hard juggling kids, a full-time job that follows you home, house chores, and so on, but it’s as important as eating right. At this point, I’m having to look at my days to see what extra things can be cut and where to squeeze in exercising. For me, it looks like the weekend is my only window, which sucks because I have a million other things to do but it’s where it works, schedule wise.

Okay, so now on to the recipe. This is a one fell swoop here. I made these omelet muffins this morning and now have breakfast for the whole week set for myself. Low carb, clean, planned. Enjoy it and don’t be afraid to put in or leave out whatever veggies, protein, or dairy. These egg muffins are quite forgiving.

Chicken and Asparagus Frittata Muffins

Makes 12 Muffins

6 eggs
1/2 cup shaved Parmesan cheese
1/2 cup cooked chopped chicken breast ( or whatever protein you want)
1/4 cup cream
1/4 cup water
1/2 cup sautéed asparagus, chopped
1/4 cup caramelized red onions
1/4 teaspoon salt, pepper and Italian herb seasoning
More cheese for topping muffins, if desired

1. Preheat oven to 330 F. Coat a 12 cup muffin pan generously with oil of your choice. I even oiled the surface of the tin in case the muffins bubbled over to prevent from sticking.

2. Beat eggs, cream, water, salt and pepper in medium bowl until blended. Stir in all other ingredients until well mixed. Spoon evenly into the muffin tin.

3. Bake until just set, about 15-20 minutes. Cool 5 minutes before removing and serving.


Tips from the Little Red Bird:

* Bake muffin frittatas the night before and refrigerate. Quickly warm up in the microwave in the morning.
* Your favorite protein and veggies can subbed in. These were just some of the items I had on hand this morning.
* Ideas: a) Ham, cheese, onions, peppers. b) black beans, salsa, sour cream, cheddar cheese. c) shredded steak, onions, peppers, cheddar cheese. d) pork sausage, spices: cumin, paprika, garlic and onion powder, ginger, shredded Brussels sprouts, shredded carrots, caramelized red onions. e) spinach, tomato, Italian seasoning blend, fresh pesto, garnished with basil leaves.



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