Introduction
You’ll love these savory, protein-packed frittata muffins that are perfect for a low-carb, on-the-go breakfast. The surprising addition of pumpkin puree creates a moist, tender texture while keeping carbs in check. The bold flavors of anchovy and garlic, balanced by fresh parsley, deliver a satisfying umami punch to start your day.
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). Lightly grease a 6-cup standard muffin tin or line it with parchment liners.
- In a medium skillet, heat the tablespoon of olive oil over medium heat. Finely mince or crush the garlic cloves and add them to the skillet. Cook for about 1 minute until fragrant.
- Add the entire can of anchovy fillets (including their oil) to the skillet with the garlic. Use a fork to break the anchovies apart and mash them into a rough paste as they cook, about 2-3 minutes. Remove from heat and let cool slightly.
- In a large mixing bowl, combine the beaten eggs, grated cheese, chopped parsley, sea salt, and black pepper. Add the entire can of pumpkin puree and the slightly cooled anchovy-garlic mixture from the skillet.
- Whisk all ingredients together until fully and evenly combined.
- Divide the mixture evenly among the 6 prepared muffin cups. Sprinkle the tops with a little extra grated cheese 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 muffins cool in the tin for 5 minutes before carefully removing them to a wire rack. Serve warm.
Variations
- For a crispier top, finish the muffins under the broiler for 1-2 minutes after baking, watching closely to prevent burning.
- Transform them into a light lunch by serving two muffins over a simple bed of dressed arugula or mixed greens.
- Instead of making muffins, pour the entire mixture into a greased 8×8 inch baking dish and bake for 30-35 minutes for a sliceable frittata.
- For a creamier texture, try blending the mixture with an immersion blender before baking to make it extra smooth.
Tips for Success
- Ensure all ingredients, especially the pumpkin puree, are thoroughly and evenly incorporated into the egg mixture for consistent texture in every bite.
- Taste the batter before adding the optional 1/4 teaspoon of sea salt, as anchovies and Parmesan vary in saltiness.
- Letting the anchovy-garlic mixture cool slightly before adding it to the eggs prevents the heat from accidentally beginning to cook the eggs.
- Using a cookie scoop or ladle can make dividing the batter among the muffin cups much cleaner and more even.
Storage & Reheating
Store cooled muffins in an airtight container in the refrigerator for up to 4 days. They also freeze beautifully for up to 3 months. To reheat, warm in a microwave for 30-60 seconds, or in a toaster oven/oven at 350°F until heated through for a crispier exterior.
FAQ
Can I omit the anchovies?
The anchovies provide the core savory flavor. Omitting them will result in a very mild, pumpkin-forward muffin. To compensate, you could increase the garlic and cheese, but the distinctive taste will be lost.
Why is there pumpkin puree in a savory frittata?
The pumpkin adds moisture, nutrients, and a subtle sweetness that balances the salty anchovies, all while keeping the recipe low in carbs. You won’t taste “pumpkin pie,” just a pleasant, tender texture.
My muffins stuck to the pan. How can I prevent this?
Grease your muffin tin very well, or better yet, use high-quality parchment paper liners. Silicone muffin cups are another excellent non-stick option.
Can I use dried parsley instead of fresh?
It’s not recommended, as the fresh parsley provides a vibrant color and a bright, clean flavor that dried parsley cannot match. It’s a key fresh element in the recipe.
The center of my muffins is wet. Are they done?
They likely need more baking time. Ovens vary, so ensure a toothpick inserted into the thickest part comes out clean. The muffins will also pull away slightly from the edges of the cup when done.
Is this recipe suitable for meal prep?
Absolutely. These muffins are designed for make-ahead convenience. Simply store them as directed and reheat throughout the week for a quick, protein-rich breakfast.
