High-Protein Pepperoni Breakfast Cups (Print Version)

Savory egg cups with pepperoni and cheese, baked until fluffy and golden. Ideal for high-protein breakfasts and easy meal prep.

# Components:

→ Egg Base

01 - 8 large eggs
02 - 1/2 cup plain Greek yogurt (nonfat or 2%)
03 - 1/4 cup whole milk
04 - 1/2 teaspoon kosher salt
05 - 1/4 teaspoon freshly ground black pepper

→ Pizza Roll Filling

06 - 3/4 cup mini pepperoni slices
07 - 1 cup shredded mozzarella cheese
08 - 1/4 cup grated Parmesan cheese
09 - 1/2 cup pizza sauce
10 - 1/4 cup diced red or green bell pepper
11 - 1/4 cup finely diced red onion
12 - 1/2 teaspoon dried Italian herbs

# Method:

01 - Preheat oven to 375°F. Lightly grease a 12-cup muffin tin with nonstick spray or oil.
02 - In a large bowl, whisk together eggs, Greek yogurt, milk, salt, and pepper until smooth and well combined.
03 - In a separate bowl, combine mini pepperoni, mozzarella, Parmesan, pizza sauce, bell pepper, red onion, and Italian herbs.
04 - Divide the pizza roll filling evenly among the muffin cups.
05 - Pour the egg mixture over the filling in each muffin cup, filling each approximately 3/4 full.
06 - Gently stir each cup with a fork to distribute the filling throughout the egg base.
07 - Bake for 18 to 22 minutes, until the frittatas are puffed, set, and lightly golden on top.
08 - Let cool in the tin for 5 minutes, then run a knife around the edges and carefully remove. Serve warm.

# Expert Advice:

01 -
  • They taste like pizza for breakfast but deliver serious protein without the carb crash that follows regular toast.
  • Once you make a batch, you've got grab-and-go mornings sorted for almost a week.
  • The Greek yogurt keeps them impossibly fluffy while cutting down on fat, so they feel lighter than traditional egg cups.
02 -
  • Don't skip the cooling step or your cups will crumble; those 5 minutes matter more than they seem.
  • If your pizza sauce is watery, drain it slightly in a fine-mesh strainer first, or your egg mixture will be too wet and won't set properly.
03 -
  • Room-temperature ingredients blend more smoothly, so pull your eggs and yogurt out 10 minutes before you start mixing.
  • If your muffin cups are dark nonstick, reduce the oven temperature by 25°F to prevent the bottoms from browning too quickly.
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