High-Protein Pepperoni Frühstückstassen

Start your morning with a savory, protein-packed punch with these High-Protein Pepperoni Breakfast Cups. Inspired by the classic flavors of a pepperoni pizza, these fluffy egg-and-yogurt frittatas are the ultimate solution for anyone craving a hearty, low-carb start to their day. Whether you are prepping for a busy week or hosting a weekend brunch, these savory cups deliver big flavor with minimal effort.

Merken

The secret to the incredibly light and airy texture of these breakfast cups lies in the combination of large eggs and Greek yogurt. This base provides a creamy consistency that perfectly balances the salty kick of the mini pepperoni and the richness of the melted mozzarella and Parmesan cheese. With just 15 minutes of preparation, you can have a batch ready for the oven.

Ingredients

Egg Base

• 8 large eggs
• 1/2 cup Greek yogurt (plain, nonfat or 2%)
• 1/4 cup whole milk
• 1/2 tsp kosher salt
• 1/4 tsp freshly ground black pepper

Pizza Roll Filling

• 3/4 cup mini pepperoni slices (or regular pepperoni, chopped)
• 1 cup shredded mozzarella cheese
• 1/4 cup grated Parmesan cheese
• 1/2 cup pizza sauce
• 1/4 cup diced bell pepper (red or green)
• 1/4 cup finely diced red onion
• 1/2 tsp dried Italian herbs (basil, oregano, thyme)

Instructions

Step 1: Preheat and Prep

Preheat your oven to 375°F (190°C). Lightly grease a 12-cup muffin tin with nonstick spray or oil.

Step 2: Whisk the Egg Base

In a large bowl, whisk together eggs, Greek yogurt, milk, salt, and pepper until smooth and well combined.

Step 3: Mix the Filling

In a separate bowl, mix mini pepperoni, mozzarella, Parmesan, pizza sauce, bell pepper, red onion, and Italian herbs.

Step 4: Assemble the Cups

Divide the pizza roll filling evenly among the muffin cups. Pour the egg mixture over the filling in each muffin cup, filling each about 3/4 full.

Step 5: Stir and Bake

Gently stir each cup with a fork to distribute the filling throughout the egg base. Bake for 18–22 minutes, or until the frittatas are puffed, set, and lightly golden on top.

Step 6: Cool and Serve

Let cool in the tin for 5 minutes, then run a knife around the edges and carefully remove. Serve warm.

Zusatztipps für die Zubereitung

To ensure the best results, make sure to grease your muffin tin thoroughly or use high-quality silicone liners to prevent sticking. Using part-skim mozzarella can provide a lighter option without sacrificing that essential cheese pull. Always check your pizza sauce and pepperoni labels if you have specific gluten sensitivities, as some processed meats and sauces may contain hidden additives.

Varianten und Anpassungen

This recipe is highly versatile. You can easily substitute the pepperoni for turkey pepperoni or chopped cooked sausage for a different flavor profile. To pack in even more nutrition, feel free to fold in finely chopped spinach or sautéed mushrooms. For those who enjoy a bit of heat, a pinch of crushed red pepper flakes in the egg mixture works wonders.

Serviervorschläge

Serve these breakfast cups warm alongside a fresh green salad for a complete meal. They are perfect for on-the-go mornings; simply store them in an airtight container in the refrigerator for up to 4 days. When you are ready to eat, a quick 30–45 seconds in the microwave will bring back that freshly-baked warmth and fluffiness.

Merken

With their golden-brown tops and rich pizza flavor, these High-Protein Pepperoni Breakfast Cups are sure to become a staple in your recipe rotation. They prove that healthy eating doesn't have to be boring—sometimes, it can taste just like your favorite slice of pizza.

Rezept-Fragen & Antworten

→ Wie lange sind die Pepperoni-Tassen haltbar?

Die Tassen halten sich verschlossen im Kühlschrank bis zu 4 Tage. Vor dem Servieren einfach kurz in der Mikrowelle erwärmen.

→ Kann ich die Tassen einfrieren?

Ja, die abgekühlten Tassen lassen sich bis zu 3 Monate einfrieren. Auftauen über Nacht im Kühlschrank und dann kurz erwärmen.

→ Welche Alternativen zu Pepperoni funktionieren?

Türkischer Pepperoni, gekochtes Wurstfleisch oder Schinken eignen sich gut. Für eine vegetarische Variante können Sie Champignons oder Oliven verwenden.

→ Wie macht man die Tassen_low carb_?

Dieses Gericht ist von Natur aus_low carb_ mit nur 3g Kohlenhydraten pro Tasse. Verwenden Sie eine glutenfreie_Pizza-Sauce_, um den Kohlenhydratgehalt weiter zu minimieren.

→ Kann ich den Käse austauschen?

Mozzarella lässt sich durch Provolone oder Cheddar ersetzen. Anstelle von Parmesan können Sie auch Pecorino oder Grana Padano verwenden.

→ Wie ergänze ich mehr Gemüse?

Gehackter Spinat, Zucchini oder Pilze lassen sich wunderbar zur Füllung hinzufügen. Achten Sie darauf, das Gemüse vorher kurz anzubraten, um überschüssige Feuchtigkeit zu entfernen.