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.
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.
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.