Eggs And Anchovies Low-Carb Breakfast Frittata Muffins
User Reviews
5
Eggs And Anchovies Low-Carb Breakfast Frittata Muffins
Description
This recipe blends beaten eggs with grated hard cheese and a paste made by blending anchovy fillets, garlic, parsley, and olive oil. The addition of pumpkin puree creates moistness and a subtle sweetness that balances the savory and umami nature of the anchovies. Baking the mixture in ramekins forms individual frittata muffins, which develop a firm but tender texture. The seasoning is lightly salted and peppered, relying on the anchovies and cheese for much of the saltiness.
The presence of fresh parsley and garlic in the anchovy paste offers herbal freshness to the dish, while the slow cooling process in the oven after baking helps maintain their texture. These muffins can be prepared in standard muffin pans or individual ramekins for serving. They make a convenient, portion-controlled breakfast item with a distinct flavor profile combining creamy, cheesy, earthy pumpkin and briny anchovies.
The recipe includes practical tips on storage: these frittata muffins keep well refrigerated for up to five days, and they are said to taste better fresh or after chilling rather than frozen. Covering single-serving ramekins with cling film or storing multiple muffins in an airtight container is advised to maintain freshness.
Ingredients
- 6 egg beaten
- ½ cup hard cheese 40 grams, grated or Parmesan, plus extra for garnish
- 2 garlic cloves
- 1 cup parsley 55 grams, packed chopped fresh
- 1 can anchovy fillet 2 ounces/55 grams, in olive oil
- 1 tablespoon olive oil
- ¼ teaspoon salt the cheese and the anchovy will already add plenty of a salty taste, sea salt
- ⅛ teaspoon black pepper freshly ground
- 1 can pumpkin 15 ounces/425 grams, puree
Instructions
- Preheat the oven to 350 ℉/ 180 ℃.
- In a bowl, combine eggs with the cheese, and set aside.
- In a blender or food processor, add garlic, parsley, and anchovies, plus the oil in the can, and one tablespoon of extra olive oil. Blend on medium to high speed until you get a beautiful green paste.
- Transfer the green anchovy paste to the bowl containing the eggs and whisk it in until thoroughly combined.
- Season with salt and black pepper.
- Add the pumpkin puree. Stir or whisk until well combined.
- Divide the egg mixture evenly into six mini ramekin bowls (I use 6 oz mini bowls).
- Place in the center of the oven and bake for 25 minutes or until firm to the touch.
- Turn the oven off and slowly open the oven door. It allows for the muffins to acclimate to the new temperature from outside.
- With the oven door ajar or ⅔ open, leave them in the oven for an extra 5 minutes.
- Remove from the oven and generously sprinkle them with extra grated cheese while they are still hot so the cheese can melt.
- Serve immediately and enjoy!
Notes
- Use 6-ounce ramekins for individual servings or a 12-cup muffin pan for easier batch preparation.
- Store cooked frittata muffins in an airtight container in the fridge for up to 5 days.
- Cover individual ramekins with cling film if they lack lids, or use an appropriately sized container to refrigerate multiple muffins.
- They are best enjoyed fresh or after chilling rather than frozen, as freezing can affect texture and taste.
Nutrition Information
Show DetailsNutrition Facts
Serving: 6ramekins frittatas or 12 egg muffins
Amount Per Serving
Calories 165 kcal
% Daily Value*
| Serving | 1frittata | |
| Calories | 165kcal | 8% |
| Carbohydrates | 7g | 2% |
| Protein | 12g | 24% |
| Fat | 10g | 15% |
| Saturated Fat | 3g | 15% |
| Polyunsaturated Fat | 1g | 6% |
| Monounsaturated Fat | 4g | 20% |
| Trans Fat | 0.02g | 1% |
| Cholesterol | 177mg | 59% |
| Sodium | 651mg | 27% |
| Potassium | 325mg | 7% |
| Fiber | 2g | 8% |
| Sugar | 3g | 6% |
| Vitamin A | 12173IU | 243% |
| Vitamin C | 17mg | 19% |
| Calcium | 179mg | 18% |
| Iron | 3mg | 17% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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