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