High-Protein Pepperoni Breakfast Cups (Printer-Friendly)

Pizza-inspired breakfast cups loaded with pepperoni, melted cheese, and fluffy eggs for a protein-packed morning start.

# What You 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 (basil, oregano, thyme)

# Directions:

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 roll filling evenly among the muffin cups.
05 - Pour the egg mixture over the filling in each muffin cup, filling each about 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 Suggestions:

01 -
  • They taste like pizza but pack serious protein, so you're actually full until afternoon.
  • Make a batch on Sunday and grab them all week—no excuses about skipping breakfast.
  • Somehow feel indulgent even though they're genuinely good for you.
02 -
  • Don't skip the cooling time—I learned this by burning my fingers trying to pop them out immediately, and they fell apart anyway.
  • Taste your pizza sauce before using it; some brands are sweet enough to make breakfast taste like dessert.
03 -
  • Room-temperature eggs blend smoother with the yogurt, so pull them out of the fridge 10 minutes before you start.
  • If your filling sinks to the bottom, it means you didn't stir gently enough after pouring—next time, use just a few fork strokes to distribute it.
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