Introduction
This savory breakfast muffin combines the rich umami of anchovies with the creamy texture of pumpkin, all wrapped up in a portable, low-carb egg cup. You get a powerful flavor punch and a satisfying meal that will keep you energized all morning. They’re perfect for meal prep and surprisingly delicious even if you’re new to anchovies.
Prep & Cook Time
Prep Time: 15 minutes
Cook Time: 25 minutes
Total Time: 40 minutes
Servings: 6 muffins
Ingredients
- 6 eggs (beaten)
- 1/2 cup grated hard or Parmesan cheese, plus extra for garnish (40 grams)
- 2 garlic cloves
- 1 cup packed chopped fresh parsley (55 grams)
- 1 can anchovy fillets in olive oil (2 ounces/55 grams)
- 1 tablespoon olive oil
- 1/4 teaspoon sea salt (the cheese and the anchovy will already add plenty of a salty taste)
- 1/8 teaspoon freshly ground black pepper
- 1 can pumpkin puree (15 ounces/425 grams )
Instructions
- Preheat your oven to 350°F (175°C). Grease a 6-cup standard muffin tin very well with olive oil or non-stick spray.
- Mince the garlic cloves. Chop the fresh parsley. Drain the oil from the can of anchovies and roughly chop the fillets.
- In a large mixing bowl, combine the beaten eggs, pumpkin puree, grated cheese, minced garlic, chopped parsley, chopped anchovies, olive oil, sea salt, and black pepper. Mix vigorously until the batter is completely smooth and uniform.
- Divide the batter evenly among the 6 prepared muffin cups. They will be quite full. Sprinkle the top of each with a little extra grated cheese for garnish.
- Bake for 22-25 minutes, or until the muffins are fully set, the tops are lightly golden, and a toothpick inserted into the center comes out clean.
- Let the muffins cool in the tin for at least 10 minutes. They will deflate slightly as they cool. Run a knife around the edges to loosen and carefully lift them out. Serve warm.
Variations
- Crustless Quiche: Pour the entire batter into a greased 9-inch pie dish and bake for 30-35 minutes for an easy sliceable quiche.
- Dairy-Free Option: Omit the cheese entirely; the anchovies and salt provide ample savoriness.
- Herb Swap: Substitute the parsley with an equal amount of fresh chopped spinach or kale for a different green.
- Spicy Kick: Add a pinch of red pepper flakes to the batter before baking for a subtle heat.
Tips for Success
- Ensure your pumpkin puree is 100% pure pumpkin, not pumpkin pie filling, which contains sugar and spices.
- Chop the anchovies finely so their flavor distributes evenly throughout every bite without large, salty pieces.
- Letting the muffins cool in the tin is crucial; they are very delicate when hot and will hold their shape better after resting.
- For easy cleanup, consider using silicone muffin liners in your metal tin.
Storage & Reheating
Store cooled muffins in an airtight container in the refrigerator for up to 4 days. To reheat, place them on a microwave-safe plate and warm for 30-45 seconds, or until heated through. You can also reheat them in a toaster oven or conventional oven at 350°F for about 10 minutes.
FAQ
Can I use fresh anchovies instead of canned?
Yes, but it’s more work. You’ll need to clean, fillet, and gently cook about 2 ounces of fresh anchovies before chopping and adding them to the batter.
I’m worried it will be too fishy. Is the flavor overpowering?
Not at all. The anchovies melt into the batter, providing a deep, savory umami background rather than a overtly “fishy” taste. The pumpkin, eggs, and cheese create a balanced flavor.
Can I freeze these muffins?
Absolutely. Let them cool completely, then wrap individually and freeze in a sealed bag for up to 2 months. Thaw in the fridge overnight and reheat.
Why is there no baking powder or flour?
This is a low-carb, grain-free recipe. The structure comes entirely from the eggs, which puff up during baking. They will settle as they cool, which is normal.
My muffins stuck to the pan. What happened?
Greasing the tin thoroughly is key. For next time, use a non-stick spray with flour or line the cups with parchment liners for guaranteed easy release.
Can I make these in a mini muffin tin?
Yes, for bite-sized portions. Reduce the baking time to about 12-15 minutes, checking for doneness with a toothpick. This recipe will yield about 18-20 mini muffins.