Introduction
These savory frittata muffins are a perfect low-carb, flavor-packed start to your day. They cleverly use canned pumpkin puree to add a moist, fluffy texture without overpowering the savory notes of garlic, parsley, and anchovies. You get a convenient, make-ahead breakfast that’s satisfying and full of umami.
Prep & Cook Time
- Prep Time: 15 minutes
- Cook Time: 25 minutes
- Total Time: 40 minutes
- Servings: 6 muffins
Ingredients
- 6 eggs (beaten)
- 1/2 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
- 1/4 teaspoon sea salt (the cheese and the anchovy will already add plenty of a salty taste)
- 1/8 teaspoon freshly ground black pepper
- 1 can pumpkin puree (15 ounces/425 grams)
Instructions
- Preheat your oven to 375°F (190°C). Grease a 6-cup standard muffin tin very well with olive oil or non-stick spray.
- Mince the garlic cloves. Drain the oil from the can of anchovy fillets and chop the fillets finely.
- In a large mixing bowl, combine the beaten eggs, pumpkin puree, grated cheese, minced garlic, chopped parsley, chopped anchovies, 1 tablespoon of olive oil, sea salt, and black pepper. Whisk until everything is fully incorporated.
- Divide the egg mixture evenly among the 6 prepared muffin cups, filling them nearly to the top.
- Sprinkle a little extra grated cheese on top of each muffin for garnish.
- Bake for 22-25 minutes, or until the tops are set and a toothpick inserted into the center comes out clean.
- Let the frittata muffins cool in the tin for 5 minutes before carefully running a knife around the edges to loosen and remove them. Serve warm.
Variations
- Mini Frittatas: Use a 24-cup mini muffin tin for bite-sized portions, reducing the bake time to 12-15 minutes.
- Crustless Quiche: Pour the entire mixture into a greased 9-inch pie dish and bake for 30-35 minutes.
- Fresh Herb Swap: Replace the parsley with an equal amount of fresh basil, dill, or chives for a different herbal profile.
- Spicy Kick: Add a pinch of red pepper flakes or a few dashes of hot sauce to the egg mixture before baking.
Tips for Success
- Ensure your muffin tin is well-greased, as the pumpkin can make these muffins prone to sticking.
- For the fluffiest texture, avoid over-mixing the egg batter once all ingredients are combined.
- Taste the batter before adding the optional salt; the anchovies and cheese provide significant saltiness.
- Let the muffins rest in the tin after baking; they will firm up and be much easier to remove intact.
Storage & Reheating
Store cooled frittata muffins in an airtight container in the refrigerator for up to 4 days. To reheat, warm them in a microwave for 30-45 seconds or in a toaster oven/oven at 350°F (175°C) for 5-8 minutes until heated through.
FAQ
Can I use dried parsley instead of fresh?
It’s not recommended. Fresh parsley provides a bright, clean flavor and necessary moisture that dried parsley cannot replicate in this recipe.
I don’t like anchovies. Can I omit them?
You can omit them, but they are a primary source of savory, umami flavor. You may want to slightly increase the salt and perhaps add a handful of sautéed mushrooms to compensate for the lost depth.
Is the pumpkin flavor strong?
No, the pumpkin acts as a texture enhancer, making the muffins moist and fluffy. The savory ingredients dominate the flavor profile.
Can I freeze these muffins?
Yes. Cool them completely, then wrap individually and freeze in a sealed bag for up to 2 months. Thaw in the refrigerator overnight before reheating.
What kind of “hard cheese” works besides Parmesan?
Pecorino Romano, Asiago, or a sharp white cheddar would all be excellent choices.
My muffins stuck to the pan. What happened?
This recipe needs a very well-greased or non-stick muffin tin due to the lack of traditional flour or crust. Using parchment paper liners can also help prevent sticking.
