Eggs and Anchovies (healthy low-carb egg bites)

These are must-make eggs and anchovies mini breakfast frittatas with a super silky texture 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.

They also are low-carb, Keto, and Paleo-friendly—Mediterranean mini frittatas at their best.

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 or add rich umami flavors to a good 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 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.

Let's make them!

Jump to:

• Ingredients
• Step-by-step instructions with pics
• Make them in ramekins
• Make them in a tin muffin pan
• Storage
• Serving Suggestion
• Other savory recipes you might like
• 📖 Recipe

Ingredients

Eggs: Simply whisk together 6 large 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: I suggest using two garlic cloves. Don't use garlic powder—it's just not the same.

Fresh Parsley: Try to go for flat-leaf parsley. As a seasoning, 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.

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.

Olive oil: add a tablespoon of extra virgin olive oil and the oil from the anchovies to smoothly blend the parsley leaves with the rest of the ingredients.

Pumpkin puree:  Maybe a bit of an odd choice, but the density of this vegetable's fibrous flesh works well with potent salty ingredients.

Note: Pumpkin puree. gives these breakfast frittatas a super silky texture and a more sophisticated taste than your typical mini frittatas.

Seasoning: keep it simple with a little salt and black pepper—remember, the cheese and the anchovies will already add plenty of saltiness. You could add some red pepper flakes for a spicier touch.

Step-by-step instructions with pics

Let's go over it step by step. See the full Recipe below.

STEP 1: Briefly beat the eggs with a whisk in a small bowl, then add the cheese and combine. Make sure the egg yolks are sufficiently broken up.

Step 2: Gather the fresh herbs (parsley leaves), garlic cloves, olive oil, and anchovies in a can.

STEP 3: 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—it will smell AMAZING.

Note: the green paste alone will taste great on a slice of toast or slices of bread.

STEP 4: Transfer the green anchovy paste to the bowl containing the beaten eggs and cheese mixture.

STEP 5: Whisk until everything is thoroughly combined and season with salt and black pepper.

STEP 6: Add the pumpkin puree. Stir or whisk until well combined.

STEP 7: Divide the egg mixture evenly into six mini ramekin bowls (I use 6 oz mini bowls) or 12-cupcake muffin pan and bake.

Make them in ramekins

You can make these low-carb egg bites in ramekins—excellent for a more festive occasion or lazy Sunday brunch.

There is no doubt that making these frittatas in ramekins is so much easier.

They come beautifully out of the oven, and 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.

They even taste great at room temperature.

Make them in a tin muffin pan

Oh boy, from its looks, maybe it's time to buy a new muffin pan.

You can also divide the egg-based liquid into a 12-cupcake muffin pan.

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 muffin liners or try a silicone muffin pan.

For now, I'm sticking to my old beat-up cupcake pan, and it still works fine with the help of a baking brush, some olive oil, and greasing those individual pans profusely.

Storage

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.

The texture is soft and silky, yet meaty enough with a super flavorful sweet bite.

Serving Suggestion

• Enjoy them warm or cold;
• Alone for breakfast or as a healthy protein-rich snack,
• I love them after lifting weights to fuel my muscles.
• Serve them as part of a larger breakfast or brunch table, including this homemade dairy-free iced latte 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, slices of 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.

All I have left to say is, make this delicious Italian recipe!

Other savory recipes you might like

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Have questions? Simply comment below or message me. If you make this recipe, please leave a comment and a starred review below. Thank you!

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📖 Recipe