High-Protein Pepperoni Breakfast Cups (Print Version)

Pizza-inspired egg cups packed with pepperoni, cheese, and vegetables. High-protein, low-carb breakfast ideal for meal prep.

# Ingredient List:

→ 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 blend

# How-To Steps:

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

# Helpful Tips:

01 -
  • They taste like actual pizza for breakfast, which means you'll actually want to eat them instead of reaching for something sugary.
  • One batch fuels your entire week without thinking, and reheating takes literally two minutes.
  • Each cup packs more protein than you'd expect, keeping you full until lunch without the crash.
02 -
  • If you don't let them cool even those 5 minutes, they'll tear apart and you'll end up with scrambled eggs instead of intact cups—patience here pays off.
  • Overfilling the cups is the quickest way to disaster because the egg mixture needs room to puff and set, so measure your filling carefully.
03 -
  • Use a small ice cream scoop to divide the filling evenly—it's faster than spooning and keeps portions consistent so they bake at the same rate.
  • If your pizza sauce is particularly wet, drain it in a fine mesh strainer for a minute before mixing it in so you don't end up with weeping cups.
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