Eggs And Anchovies Low-Carb Breakfast Frittata Muffins

Introduction

You want a savory, high-protein breakfast that meal preps like a dream. These frittata muffins combine the rich umami of anchovies with the creamy texture of pumpkin for a surprisingly delicious and satisfying low-carb start to your day.

This recipe and accompanying image were created with the help of AI for inspiration and guidance. Results may vary depending on ingredients, equipment, and technique.

Prep & Cook Time

Prep Time: 15 minutes

Cook Time: 25 minutes

Total Time: 40 minutes

Servings: 6

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 375°F (190°C). Grease a 6-cup standard muffin tin well with olive oil or non-stick spray.
Open the can of anchovies. Reserve the oil from the can. Finely chop the anchovy fillets and set aside.
Mince the garlic cloves. In a small skillet, heat the reserved anchovy oil plus the 1 tablespoon of olive oil over medium heat. Add the minced garlic and sauté for about 1 minute until fragrant. Remove from heat.
In a large mixing bowl, combine the beaten eggs, pumpkin puree, grated cheese, chopped parsley, chopped anchovies, the garlic-oil mixture, sea salt, and black pepper. Whisk thoroughly until the mixture is completely smooth and uniform.
Divide the egg mixture evenly among the 6 prepared muffin cups, filling them nearly to the top.
Bake for 22-25 minutes, or until the tops are set, the edges are lightly golden, and a toothpick inserted into the center comes out clean.
Let the muffins cool in the tin for 5 minutes before carefully running a knife around the edges to loosen and remove them. Garnish with extra grated cheese if desired, and serve warm.

Variations

Casserole-Style: Pour the entire mixture into a greased 8×8 inch baking dish and bake for 30-35 minutes until set, then slice into squares.
Creamier Texture: Use an immersion blender to puree the mixture in the bowl for an extra smooth, almost soufflé-like consistency.
Flavor Boost: Sauté the chopped anchovies with the garlic for an extra 30 seconds to deepen their flavor before adding to the egg mixture.
Individual Ramekins: Bake in oven-safe ramekins for a more elegant presentation, adjusting the bake time as needed.

Tips for Success

Ensure your pumpkin puree is plain and unsweetened, not pumpkin pie filling.
Don’t skip greasing the muffin tin well; the pumpkin can make these sticky.
For the best flavor, use the oil from the anchovy can—it’s packed with savory taste.
Chop the parsley finely so it distributes evenly throughout each muffin.

Storage & Reheating

Let the muffins cool completely, then store in an airtight container in the refrigerator for up to 4 days. For longer storage, freeze them on a baking sheet before transferring to a freezer bag for up to 2 months. Reheat in the microwave for 60-90 seconds or in a toaster oven/regular oven at 350°F until warmed through.

FAQ

Can I taste the anchovies strongly?

The anchovies melt into the mixture, providing a deep, savory umami flavor rather than a strong “fishy” taste. They enhance the overall savoriness.

Can I use fresh pumpkin instead of canned?

Yes, but ensure it’s pureed to a smooth, thick consistency similar to the canned product. You may need to cook it down to remove excess moisture.

Why is there pumpkin in a savory frittata?

The pumpkin adds creaminess, moisture, and a subtle sweetness that balances the salty anchovies and cheese, all while keeping the muffins low-carb.

My muffins stuck to the pan. How can I prevent this?

Grease the tin very thoroughly, including the top surface. Letting them cool for 5 minutes before removal is also crucial for them to set and release.

Are these muffins served hot or cold?

They are best served warm, but they are also perfectly tasty cold, making them a great grab-and-go option.

Can I double this recipe?

Absolutely. Simply double all ingredients and use two muffin tins, rotating them in the oven halfway through baking for even cooking.