Protein-Packed Pinwheel Egg Cups Recipe
These Protein-Packed Pinwheel Egg Cups are a delicious and hearty breakfast option featuring eggs, Italian sausage, sautéed bell peppers and onions, wrapped in low carb tortillas and baked to golden perfection with melted mozzarella on top. Perfect for meal prep or a protein-rich start to your day.
- Prep Time: 10 minutes
- Cook Time: 30 minutes
- Total Time: 40 minutes
- Yield: 12-14 servings
- Category: Breakfast
- Method: Baking
- Cuisine: American
Ingredients
Egg Mixture
- 6 Large Eggs
- 1 Cup Milk (of choice)
- 2 Teaspoons Garlic Powder
- ½ Teaspoon Kosher Salt
- ½ Teaspoon Ground Black Pepper
Sausage and Vegetables
- 1 Pound Mild Italian Sausage
- 1 Red Bell Pepper (diced finely)
- 1 Green Bell Pepper (diced finely)
- ½ Yellow Onion (diced finely)
Other
- 4 Low Carb Tortillas
- ¾ Cup Mozzarella Cheese
- Oil spray (for muffin tin)
Instructions
- Preheat and Prepare Muffin Tin: Preheat your oven to 350°F (175°C) and spray a muffin tin with oil to prevent sticking.
- Prepare Tortillas: Roll each tortilla tightly into a cigar shape, trim off the ends, and cut the center into three equal pieces. Place each piece vertically into a muffin tin slot. Repeat until all 12 slots are lined with tortilla pieces.
- Cook Sausage: Heat a large skillet over medium heat. Add the Italian sausage and break it down with a spoon or masher into small pieces. Cook until almost fully browned.
- Sauté Vegetables: While sausage cooks, finely dice the red bell pepper, green bell pepper, and yellow onion. Add them to the skillet with the sausage and cook for an additional 2 minutes. Turn off heat and set aside.
- Prepare Egg Mixture: In a large bowl, crack the eggs and add the milk, garlic powder, salt, and black pepper. Whisk thoroughly until smooth and combined. Set aside.
- Assemble Egg Cups: Pour about ¼ of the egg mixture into each tortilla-lined muffin slot. Add a spoonful of the sausage and vegetable mixture on top, then cover with another small spoonful of egg mixture. Avoid overfilling to allow room for puffing during baking.
- Add Cheese: Sprinkle mozzarella cheese evenly over the top of each muffin cup.
- Bake: Bake in the preheated oven for 28–30 minutes, or until the egg cups are puffed up and golden on top. They may rise over the edges slightly but will deflate as they cool.
- Serve: Allow to cool slightly before removing from the muffin tin. Serve warm and enjoy your protein-rich breakfast!
Notes
- Use low carb tortillas to keep this recipe lower in carbs, but regular tortillas can be used as well.
- Feel free to customize with your favorite vegetables or swap mozzarella with another cheese like cheddar or pepper jack.
- Make sure not to overfill the muffin cups to prevent spilling while baking.
- These egg cups can be stored in the refrigerator for up to 3 days and reheated for a quick breakfast.
