Name: High Protein Egg Cups (30g Protein) | Easy Breakfast Muffins
Prep time: 5 min
Cook time: 12 min
Total time: 17 min
Ingredients: Cooking spray (for greasing muffin tray); 2 tsp salt; 12 slices beef loin pastrami; 12 large eggs; 6 tsp French mustard (½ tsp per cup); 60 g 2 oz Parmesan cheese, grated; Black pepper (to taste); Chili flakes (to taste); Fresh parsley (chopped (for garnish))

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High Protein Egg Cups are a simple and practical way to bring together flavor, nourishment, and convenience in one satisfying meal. Made with eggs, cheese, and savory ingredients baked until soft and fluffy, these egg cups feel both hearty and easy to enjoy at any time of the day.

Egg-based recipes continue to remain popular across many kitchens because they are naturally rich in protein, quick to prepare, and incredibly versatile. Combined with cheese and other flavorful ingredients, these baked egg cups create a comforting balance of richness, texture, and savory flavor.

Their compact size and simple preparation also make them especially useful for busy mornings, meal preparation, or light homemade snacks. Served warm, high protein egg cups offer a satisfying and practical option that fits naturally into balanced everyday meals while still feeling comforting and homemade.

High Protein Egg Cups (30g Protein) | Easy Breakfast Muffins

These High Protein Egg Cups are a quick, nutritious, and satisfying breakfast option packed with flavor and protein. Made with beef pastrami, eggs, Parmesan cheese, and a touch of mustard, they bake into perfectly portioned muffin-style cups with a rich, savory taste and a soft, slightly runny yolk. Ideal for meal prep, busy mornings, or a high-protein diet.

Print Recipe

Prep Time 5

Cook Time 12

Total Time 17

Course Breakfast, brunch

Cuisine American

Servings 6

Equipment

Oven

Ingredients

Cooking spray for greasing muffin tray
2 tsp salt
12 slices beef loin pastrami
12 large eggs
6 tsp French mustard ½ tsp per cup
60 g 2 oz Parmesan cheese, grated
Black pepper to taste
Chili flakes to taste
Fresh parsley chopped (for garnish)

Instructions

Preheat your oven to 350°F (175°C).
Lightly spray a 12-cup muffin tray with oil to prevent sticking.
Line each muffin cup with a slice of beef pastrami, pressing it gently to form a base.
Add ½ teaspoon French mustard into each cup over the pastrami.
Carefully crack one egg into each cup.
Sprinkle grated Parmesan cheese evenly over all the eggs.
Season with black pepper and chili flakes according to taste.
Bake for 10–12 minutes, or until the egg whites are set but yolks remain slightly runny.
Remove from the oven and let them rest for 1–2 minutes.
Garnish with fresh chopped parsley before serving.

Notes

For firmer yolks, bake for an additional 2–3 minutes.
Silicone muffin trays make removal much easier.
You can add spinach, mushrooms, or bell peppers for extra nutrition.
Great for meal prep—store in the fridge for up to 3 days.

Keyword Breakfast Muffins, Egg Muffins, High Protein Egg Cups, Keto Breakfast, Low Carb Egg Recipe