High-Protein Pepperoni Breakfast Cups (Printable)

Fluffy egg cups loaded with pepperoni and cheese, baked until golden. Perfect for meal prep or a hearty morning start.

# What You Need:

→ 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

# How-To:

01 - Preheat oven to 375°F. Lightly grease a 12-cup muffin tin with nonstick cooking spray or oil.
02 - In a large mixing bowl, whisk together eggs, Greek yogurt, whole milk, salt, and black pepper until smooth and thoroughly combined.
03 - In a separate bowl, mix mini pepperoni, mozzarella cheese, Parmesan cheese, pizza sauce, diced bell pepper, red onion, and dried Italian herbs.
04 - Divide the pizza filling mixture evenly among the 12 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 - Allow cups to cool in the tin for 5 minutes, then run a knife around the edges and carefully remove. Serve warm.

# Expert Advice:

01 -
  • Ten grams of protein per cup means you'll stay full until lunch without that mid-morning energy crash.
  • Pizza flavors in breakfast form is the kind of delicious logic that makes mornings feel less like a chore.
  • Make a batch on Sunday and you've got grab-and-go breakfasts that taste homemade, not like meal prep martyrdom.
02 -
  • Overfilling the muffin cups is the number one way they overflow in the oven—start at three-quarters full and resist the urge to be generous.
  • If your mozzarella is wet, pat it dry with a paper towel before adding it, otherwise you'll end up with soggy cups that don't hold their shape.
  • The egg mixture should feel slightly thinner than you think it needs to be; it will set up beautifully as it bakes and the moisture evaporates.
03 -
  • Room temperature eggs whisk into the yogurt mixture much more smoothly than cold eggs straight from the fridge, creating a silkier texture throughout.
  • If you're short on time, mix everything the night before, cover it, and bake in the morning—the flavors actually meld better overnight and you'll have hot breakfast in 22 minutes flat.
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