These are must-make eggs and anchovies breakfast frittatas with a super silky texture due to pumpkin puree and incredibly rich Italian flavors.
Make them in ramekins for an easy bake and a more festive look. Or turn them into simple breakfast egg muffins for meal prep.
This is also a low-carb recipe, Keto, and Paleo-friendly—Mediterranean mini frittatas at their best.
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 fish fillets will almost disappear but leave a boost of rich deliciousness that you can't get unless you use anchovies as your secret ingredient.
The result? Egg muffins with a super silky texture and sweet and savory flavors.
Note: I promise anchovies won't overpower this dish—no taste of the sea here. Instead, these anchovy fillets give a rich, savory depth to this egg recipe that only a few other ingredients can do in baking—Parmesan cheese and truffles come to mind in Italian cuisine.
Why You'll Love These Easy Egg Bites
- Easy breakfast option: This original recipe is prepped in 15 minutes, like my breakfast chaffles, and then the oven does the rest.
- A great recipe for meal prep: You can make them in advance for busy mornings.
- Amazing flavors: These homemade egg bites have amazing Italian umami flavors, worth every bite.
- A perfect low-carb breakfast: They are protein-packed, low-carb keto egg bites and a great way to start your day.
See the recipe card for full information on ingredients and quantities.
Here's what you need to make these egg and anchovie cheese egg bites.
- Eggs: You need 6 large whole eggs.
- Hard cheese: Add some personality by choosing your favorite hard cheese. Parmesan is a great choice, but any other aged cheese will do to add a natural hint of sweetness.
- Garlic: Use two garlic cloves. Don't use garlic powder—it's just not the same.
- Fresh parsley: Try to go for flat-leaf parsley. It adds freshness and enough character to neutralize the salty taste of the anchovies.
- A small tin of anchovies: Use Italian or Spanish canned or jarred anchovy fillets in olive oil.
- Olive oil: Use extra virgin olive oil and the oil from the anchovies to smoothly blend the parsley leaves with the rest of the ingredients.
- Pumpkin puree: The density of this vegetable's fibrous flesh works well with potent salty ingredients.
- Seasoning: Keep it simple with a little salt and black pepper—the cheese and the anchovies will already add plenty of saltiness. You could add some red pepper flakes for a spicy kick.
Note: Pumpkin puree gives these keto egg muffins a super silky texture and a more sophisticated taste than your typical mini frittatas.
How To Make It
See the full recipe with measurements in the recipe card.
Let's make eggs and anchovies little bites.
Step One (Picture 1 above) - Briefly beat the eggs with a whisk in a large mixing bowl, then add the cheese and combine. Make sure the egg yolks are sufficiently broken up—set aside.
Step Two (Picture 2 above) - Blend garlic, parsley, and 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.
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 crostini bread and is perfect as a spread on a mezze board.
- Make this healthy breakfast in ramekins: It's excellent for a more festive occasion, a lazy Sunday brunch, or make them part of a Mezze Board. You can immediately serve them warm and eat straight out of them with a spoon. The egg mixture for making these baked egg muffins nicely and equally divides into 6 ( 6-ounce) ramekins, lightly coated with some olive oil.
- Make them in a muffin pan: You can also divide the egg-based liquid into a 12-cupcake muffin pan if you plan to make a bigger batch. It's one of those egg recipes you can easily prep in advance for a grab-and-go breakfast.
- Enjoy them warm or cold.
- Alone for breakfast or as a healthy protein-rich snack.
- Serve them as part of a larger breakfast or brunch table, including this homemade Cold Brew Coffee Concentrate and waffle board (which also has low-carb, keto, and gluten-free options).
- Make them part of a healthy lunch with a large kale salad, sliced avocado to keep it low carb, or this healthy mango salad for a more refreshing bite.
- Yes, you can even enjoy them as a light dinner with a cup of bone broth or toss them in almond flour tortillas (low carb) or gluten-free drop biscuits for a sandwich-like experience.
Refrigerator: 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.
Even with a generous coat of olive oil, or no matter how much you grease your muffin pan, it's always a bit tricky to get the baked egg muffins out.
Most of the time, I have great success with removing them after they've cooled a bit and run a knife around the edges first.
But if you don't want to deal with all that, your best bet is to bake them using reusable silicone molds or muffin liners or try a silicone muffin pan.
Other Savory Recipes You Might Like
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Here you have it, an amazing morning meal that's also a low-carb keto breakfast recipe and is so easy to make. All I have left to say is, make this delicious Italian recipe!
Eggs And Anchovies Low-Carb Breakfast Frittata MuffinsMariska Ramondino
- 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
- 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!
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Nutrition (% Daily value)
Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.