High-Protein Pepperoni Breakfast Cups (Printable View)

Protein-packed breakfast cups with pepperoni, cheese, and eggs baked into fluffy frittatas. Perfect for meal prep and quick mornings.

# 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

# How to Make:

01 - Preheat oven to 375°F. Lightly coat 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 fully combined.
03 - In a separate bowl, combine mini pepperoni, mozzarella, Parmesan, pizza sauce, bell pepper, red onion, and dried Italian herbs.
04 - Evenly divide the pizza filling mixture among the 12 muffin cups.
05 - Pour the egg mixture over the filling in each muffin cup, filling each approximately three-quarters full.
06 - Gently stir each cup with a fork to distribute the filling throughout the egg base.
07 - Bake for 18 to 22 minutes, or until the frittatas are puffed, set, and lightly golden on top.
08 - Allow to cool in the tin for 5 minutes, then run a knife around the edges and carefully remove. Serve warm.

# Expert Tips:

01 -
  • They taste like pepperoni pizza but pack 10 grams of protein per cup, which means your morning doesn't end in a hunger crash.
  • Once baked, they live in your fridge for four days, making rushed mornings feel less chaotic.
  • Kids and adults both eat them without negotiation, which alone is worth the 15 minutes of prep.
02 -
  • If you skip the resting period after baking, they'll fall apart when you try to remove them and you'll end up with breakfast scramble instead of intact cups.
  • The Greek yogurt is non-negotiable for keeping these moist through reheating—regular milk makes them dry by day three.
03 -
  • Don't overfill the muffin cups or the egg mixture will puff over the sides and create a cleanup situation—three-quarters full is genuinely the limit.
  • If your pepperoni is especially large, chop it smaller so the pieces distribute more evenly instead of clustering in one cup.
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