High-Protein Pepperoni Breakfast Cups (Printable version)

Savory pepperoni and cheese baked cups with fluffy egg base, ready in 35 minutes for easy meal prep.

# What You'll Need:

→ Egg Base

01 - 8 large eggs
02 - 1/2 cup plain nonfat or 2% Greek yogurt
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

# Directions:

01 - Preheat oven to 375°F. Lightly grease a 12-cup muffin tin with nonstick cooking 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, mix 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, 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 Tips:

01 -
  • Ten grams of protein per cup keeps you full through morning meetings without the mid-morning crash.
  • They taste like pizza for breakfast, which honestly makes the whole day better.
  • Make twelve at once on Sunday and you've got grab-and-go mornings handled for nearly a week.
02 -
  • The Greek yogurt is not optional—it keeps these from tasting dry and rubbery on day three, which changes everything about meal prep viability.
  • Underbaking by a couple of minutes is better than overbaking; they continue cooking slightly as they cool and you want that tender, just-set texture.
03 -
  • Use a muffin tin with a darker surface if you like crispier edges; lighter tins produce softer, custardy centers.
  • Room temperature eggs whisk into the yogurt base more smoothly, so pull them out of the fridge about 10 minutes before you start cooking.
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