Low-carb egg muffins (2024)

These aremust-makeeggs and anchoviesbreakfast frittataswith a super silky texture due to pumpkin puree and incredibly rich Italian flavors.

Make them in ramekins for an easy bakeand a more festive look. Or turn them into simple breakfastegg muffinsformeal prep.

This is also a low-carb recipe, Keto, and Paleo-friendly—Mediterraneanmini frittatas at their best.

Ever wonder what to do with canned or jarred anchovyfillets in olive oil? I often use them to start the base of a goodpasta sauce, make a buttery anchovy spread,or add rich umami flavors toa good beef stew.

Just like a bouillon cube,a tin of salty anchovies in over-the-top soaked olive oilcan adda 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 yoursecret ingredient.

The result? Egg muffins with asuper silky textureand 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 isprepped 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.

Ingredients

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 otheraged cheesewill 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. Itadds freshnessand 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 pureegives these keto egg muffinsa super silky textureand 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) -Brieflybeat the eggs with a whisk in a large mixing bowl, thenadd the cheeseand 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.

Step Eight (Picture 8 above) -Divide the egg mixture evenly into six mini ramekin bowls (I use 6 oz mini bowls)or 12-cup muffin tin for a big batch and 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 crostini bread and is perfect as a spread on a mezze board.

Helpful Tips

• 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 canimmediately serve them warm and eat straight out of them with a spoon. The egg mixture for making these baked egg muffins nicely and equallydivides 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 a12-cupcake muffin panif 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.

Serving Suggestions

• 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.

Recipe FAQs

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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 Muffins

Mariska Ramondino

These beautiful low-carb Keto egg bites feature a delightful Italian blend of parsley, anchovy, and garlic, complemented by a velvety pumpkin puree. You get savory, lightly sweet mini egg frittatas with a super silky texture.They're simply a delicious breakfast.

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Nutrition (% Daily value)

Serving: 1frittataCalories: 165kcal (8%)Carbohydrates: 7g (2%)Protein: 12g (24%)Fat: 10g (15%)Saturated Fat: 3g (19%)Polyunsaturated Fat: 1gMonounsaturated Fat: 4gTrans Fat: 0.02gCholesterol: 177mg (59%)Sodium: 651mg (28%)Potassium: 325mg (9%)Fiber: 2g (8%)Sugar: 3g (3%)Vitamin A: 12173IU (243%)Vitamin C: 17mg (21%)Calcium: 179mg (18%)Iron: 3mg (17%)

Disclaimer: This nutritional data is calculated using third party tools and is only intended as a reference.