Servings
Font
Back
5.0 from 18 votes

Eggs And Anchovies Low-Carb Breakfast Frittata Muffins

These beautiful low-carb Keto egg bites feature a delightful Italian blend of parsley, anchovy, and garlic, complemented by a velvety pumpkin puree. You get savory, lightly sweet mini egg frittatas with a super silky texture. They're simply a delicious breakfast.

Prep Time
15 mins
Cook Time
15 mins
Total Time
40 mins
Servings: 6 ramekins frittatas or 12 egg muffins
Calories: 165 kcal
Course: Breakfast
Cuisine: Italian

Ingredients

  • 6 eggs beaten
  • ½ 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
  • ¼ teaspoon sea salt the cheese and the anchovy will already add plenty of a salty taste
  • ⅛ teaspoon freshly ground black pepper
  • 1 can pumpkin puree 15 ounces/425 grams

Instructions

    Cup of Yum
  1. Preheat the oven to 350 ℉/ 180 ℃.
  2. In a bowl, combine eggs with the cheese, and set aside.
  3. 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.
  4. Transfer the green anchovy paste to the bowl containing the eggs and whisk it in until thoroughly combined.
  5. Season with salt and black pepper.
  6. Add the pumpkin puree. Stir or whisk until well combined.
  7. Divide the egg mixture evenly into six mini ramekin bowls (I use 6 oz mini bowls).
  8. Place in the center of the oven and bake for 25 minutes or until firm to the touch.
  9. Turn the oven off and slowly open the oven door. It allows for the muffins to acclimate to the new temperature from outside.
  10. With the oven door ajar or ⅔ open, leave them in the oven for an extra 5 minutes.
  11. Remove from the oven and generously sprinkle them with extra grated cheese while they are still hot so the cheese can melt.
  12. Serve immediately and enjoy!

Notes

  • Equipment: Use 6 ( 6-ounce) ramekins if you are preparing them for a more festive breakfast or brunch. Or use a 12-cup non-stick muffin pan if you plan to make them for a quick breakfast during the week.
  • Storage: The egg muffins can be stored in an airtight container for up to 5 days in the fridge.
  • If you have used single-serving ramekins, simply cover them with cling film if they don't come with a lid already, or place them in a large enough airtight container to store in the fridge.
  • I'll admit that these egg muffins never make it to the freezer in my household.
  • If they are part of your breakfast meal prep, I suggest making just enough to plan for the week ahead because they taste so much better fresh or consumed after refrigerating versus after freezing.

Nutrition Information

Serving 1frittata Calories 165kcal (8%) Carbohydrates 7g (2%) Protein 12g (24%) Fat 10g (15%) Saturated Fat 3g (15%) Polyunsaturated Fat 1g Monounsaturated Fat 4g Trans Fat 0.02g Cholesterol 177mg (59%) Sodium 651mg (27%) Potassium 325mg (9%) Fiber 2g (8%) Sugar 3g (6%) Vitamin A 12173IU (243%) Vitamin C 17mg (19%) Calcium 179mg (18%) Iron 3mg (17%)

Nutrition Facts

Serving: 6ramekins frittatas or 12 egg muffins

Amount Per Serving

Calories 165

% 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.