High-Protein Pepperoni Breakfast Cups (Printable)

Protein-packed breakfast cups with pepperoni and cheese baked into fluffy egg frittatas. Perfect for 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

# How To:

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, combine 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 -
  • They taste like comfort food but pack serious protein, so you'll actually stay full until lunch instead of hunting for snacks by mid-morning.
  • Make a batch on Sunday and your mornings become dramatically easier, plus they reheat perfectly in the microwave without turning rubbery.
  • Every single bite delivers that savory pizza satisfaction while keeping carbs low, which feels like having your cake and eating it too.
02 -
  • If you skip the Greek yogurt and use only milk, they'll be less creamy and won't hold together quite as well, something I learned when a friend once made them without it.
  • Overfilling the cups is the number one mistake—they puff up more than you expect and will overflow onto your oven floor, which is a mess to clean and wastes good food.
  • The pizza sauce really matters; watery or too-thin sauce will make them soggy on the second day, so choose one with actual body to it.
03 -
  • Using part-skim mozzarella instead of full-fat saves calories without sacrificing the taste or texture, which I discovered when trying to lighten things up.
  • Mix your filling ingredients the night before and store in a container, so assembly the next morning takes literally 3 minutes instead of 15.
  • Toast your muffin tin in the oven for a minute while the filling sits, and the batter will set faster around the edges when it hits the hot surface.
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