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–+ servings
Savory egg cups baked with eggs, vegetables, and cheese

High Protein Egg Cups | 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.
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Prep Time 5 minutes
Cook Time 12 minutes
Total Time 17 minutes
Course Breakfast, brunch
Cuisine American
Servings 6
Calories 223 kcal

Equipment

  • Oven
  • 12 Cups muffin tray

Ingredients
 
 

  • Cooking spray for greasing muffin tray
  • ¼ tsp salt Adjust to taste
  • 12 slices beef loin pastrami
  • 12 large eggs
  • 6 tsp French mustard ½ tsp per cup
  • 2 oz Parmesan cheese, grated
  • ¼ tsp Black pepper Adjust to taste
  • ½ tsp Chili flakes Adjust to taste
  • 1 tbsp Fresh parsley chopped (for garnish)

Instructions
 

Preheat the Oven

  • Preheat your oven to 350°F

Grease the Muffin Tray

  • Lightly spray a 12-cup muffin tray with oil to prevent sticking.

Assemble the Egg Cups

  • 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

  • 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.
    • Meaningful Masala Tip
    Keep the Yolks Runny:
    To keep yolks runny avoid over baking.

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.

Nutrition

Serving: 2Egg CupsCalories: 223kcalCarbohydrates: 2gProtein: 26gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 4gTrans Fat: 0.03gCholesterol: 361mgSodium: 1127mgPotassium: 268mgFiber: 0.1gSugar: 1gVitamin A: 655IUVitamin C: 21mgCalcium: 168mgIron: 3mg
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