Silky, savory, and packed with rich Italian flavors, these Pumpkin Mini Frittata Muffins are the perfect low-carb breakfast to start your day.
With the subtle richness of pumpkin puree, they’re soft, protein-packed, and so easy to make in either ramekins or a muffin tin.
Ever wonder what to do with canned or jarred anchovy fillets in olive oil? I often use them to start the base of a good pasta sauce, make a buttery Anchovy Bruschetta Spread, or add rich umami flavors to a hearty Instant Pot Beef Stew.
Just like a bouillon cube, a tin of salty anchovies in over-the-top soaked olive oil can add a beautiful depth of savory undertones.
In this egg recipe, these little canned fillets almost disappear but leave behind a rich, savory flavor you can’t get unless you use anchovies as your secret ingredient—think umami depth reminiscent of classic Italian dishes like Parmesan cheese and truffles.
The result? Egg muffins with a super silky texture and sweet-and-savory flavors. Let’s make these delicious mini frittatas!
Note: I promise no fishy taste here! Just soft, flavorful mini frittatas with a silky texture and a perfect balance of sweet and savory.
Why You'll Love These Egg Muffins
- Quick Breakfast Option: Prep in just 15 minutes like my Breakfast Chaffles, and let the oven do the rest.
- Meal Prep Friendly: Make them ahead in a muffin pan or ramekins for easy grab-and-go mornings.
- Amazing Flavor: Anchovies, garlic, Parmesan, and pumpkin puree create rich Italian umami flavors worth every bite.
- Low-Carb & Protein-Packed: A perfect way to start your day on a low-carb, Keto-friendly note—Mediterranean mini frittatas at their best.
Ingredients & Notes
See the recipe card for full information on ingredients and quantities.
Here's what you need to make these cheesy egg bites.
- Eggs: Use 6 large whole eggs for a fluffy base.
- Hard Cheese: Parmesan adds a natural hint of sweetness and richness. But feel free to choose your favorite hard cheese.
- Garlic: Use two garlic cloves. Don't use garlic powder, it's just not the same.
- Fresh Parsley: Flat-leaf parsley adds a fresh pop and balances the anchovies’ saltiness.
- Anchovy Fillets: Italian or Spanish canned in olive oil; the oil helps create a smooth, green paste.
- Olive Oil: Extra virgin, plus the anchovy oil, blends beautifully with the other ingredients.
- Canned Pumpkin Puree: Adds a silky texture and subtle sweetness. Use pure pumpkin, no pumpkin pie filling. The density of this vegetable's fibrous flesh works well with potent salty ingredients. Stock up to also make my Vegan Pumpkin Pasta and Date Pumpkin Muffins.
- Seasoning: Keep it simple with a little bit of salt and black pepper; the cheese and anchovies will already add plenty of saltiness. You could add some red pepper flakes for a spicy kick.
How To Make It
See the full recipe with measurements in the recipe card.
Let's make pumpkin frittata muffins.
Step One (Picture 1 above) - Briefly beat the eggs with a whisk in a large mixing bowl, then add the cheese to combine. Make sure the egg yolks are sufficiently broken up—set aside.
Step Two (Picture 2 above) - Blend garlic, parsley, anchovy fillets, plus the oil in the can and one tablespoon of olive oil on medium to high speed until you get a beautiful green paste.
Step Three (Picture 3 above) - Transfer the green anchovy paste to the bowl containing the reserved egg and cheese mixture.
Step Four (Picture 4 above) - Whisk until everything is thoroughly combined.
Step Five (Picture 5 above) - Season with salt and black pepper.
Step Six (Picture 6 above) - Add the pumpkin puree.
Step Seven (Picture 7 above) - Stir or whisk until well combined.
Step Eight (Picture 8 above) - Divide the egg mixture evenly into six mini ramekin bowls (I use 6-ounce mini bowls) or a 12-cup muffin tin for a larger batch, then bake in a preheated oven.
The texture is soft and silky, yet meaty enough with a super flavorful, sweet bite. They even taste great at room temperature.
Note: The green paste alone will taste great on a slice of toast or Garlic Crostini bread and is perfect as a spread on a Mezze Board.
Top Tips
- Ramekins vs. Muffin Pan: Use a 12-cup muffin pan for meal prep, or six ( 6-ounce) ramekins, lightly coated with olive oil for a festive presentation, or a lazy Sunday brunch.
- Easy Release for Pumpkin Mini Frittatas: Even with a generous coat of olive oil, baked egg muffins can stick a bit. For the best results, let them cool slightly and run a knife around the edges before removing. For a no-fuss option, try reusable silicone molds, muffin liners, or a silicone muffin pan! If you’re using ramekins, enjoy with a spoon.
Serving Suggestions
- Quick Breakfasts: Perfect as a standalone quick breakfast or mid-morning snack.
- Brunch: Serve as part of a brunch table alongside homemade Cold Brew Coffee Concentrate and Waffle Board (which also has low-carb, keto, and gluten-free options).
- Light Lunch: Pair with a fresh Kale Apple Salad, extra fresh veggies like cherry tomatoes or bell peppers, or almond flour tortillas for a low-carb lunch option.
- Light Dinner: They're a great option when paired with a cup of Bone Broth (low-carb) or Gluten-Free Drop Biscuits for a sandwich-like experience.
Storage
- The egg muffins can be stored in an airtight container for up to 5 days in the fridge.
- If using single-serving ramekins, cover them with cling film if they don’t have lids, or place them in a large airtight container.
- I’ll admit, these egg muffins never make it to the freezer in my house! If you’re prepping them for the week, I recommend making just enough for a few days. They taste best fresh or after a quick chill in the fridge, rather than frozen.
Other Sweet & Savory Breakfast Recipes You Might Like
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Here you have it, an amazing morning meal that's also a low-carb breakfast recipe and is so easy to make. All I have left to say is, make this delicious Italian recipe!
📖 Recipe
Italian Umami-Flavored Pumpkin Mini Frittatas For Breakfast
Mariska RamondinoEquipment
- 6 6-ounce ramekins or a 12-cupcake muffin pan
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
- Preheat the oven to 350 ℉/ 180 ℃.
- In a bowl, combine eggs with the cheese, and set aside.6 eggs, ½ cup grated hard or Parmesan cheese, plus extra for garnish
- 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.2 garlic cloves, 1 cup packed chopped fresh parsley, 1 can anchovy fillets in olive oil, 1 tablespoon olive oil
- Transfer the green anchovy paste to the bowl containing the eggs and whisk it in until thoroughly combined.
- Season with salt and black pepper.¼ teaspoon sea salt, ⅛ teaspoon freshly ground black pepper
- Add the pumpkin puree. Stir or whisk until well combined.1 can pumpkin puree
- 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
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Nutrition (% Daily value)
Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.
Malou says
This is my kinda food for breakfast - LOVE the anchovies! Thank you for sharing such a tasty morsel.
I was born where you grew up. Now I'm all the way down in Australia.
Mariska Ramondino says
Hi Malou, so happy you love this and thank you for the recipe rating. It's so much appreciated. I have yet to visit beautiful Australia, but it is on my bucket list;)