High-Protein Pepperoni Breakfast Cups (Printable)

Protein-packed pepperoni and cheese baked cups with fluffy egg base for easy meal prep mornings.

# 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, mix mini pepperoni, mozzarella, Parmesan, pizza sauce, bell pepper, red onion, and Italian herbs.
04 - Divide the pizza filling evenly among the 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 - Let cool in the tin for 5 minutes, then run a knife around the edges and carefully remove. Serve warm.

# Expert Advice:

01 -
  • You get a full day's protein before you've even had coffee, and they keep you full until lunch.
  • Make them once on Sunday and eat like royalty all week without reheating the same boring scramble.
  • They taste indulgent—pizza and eggs in every bite—but hit all the macros that actually matter.
02 -
  • Overfilling the egg base is the number one way to end up with a watery mess that won't set properly—stick to three-quarters full and you'll be fine.
  • If your oven runs hot, start checking at the 18-minute mark because even a few minutes too long dries them out and they lose that custardy texture that makes them special.
03 -
  • Room temperature eggs and yogurt blend together faster and smoother than cold ones straight from the fridge, which makes the difference in final texture.
  • If you're making these for people with dietary restrictions, turkey pepperoni cuts the fat without sacrificing flavor, and checking pizza sauce labels upfront saves you from surprises with gluten or sugar content.
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