If you’ve made egg muffins before, this is a fun twist that adds tortilla to give it that “pinwheel” effect. These are my protein packed Pinwheel Egg Cups; they’re savory, hearty, and perfect when you need a grab-and-go breakfast for busy mornings. Made with Italian sausage, sautéed veggies, fluffy eggs, and melty mozzarella cheese, each bite has the cozy flavor of a mini quiche. They come together super easily with just a handful of ingredients and make the perfect high-protein breakfast to meal prep and grab as you head out the door.
Friends, I’ll be the first to admit it: I am a creature of habit when it comes to breakfast. Once I find something that works, I cling to it like my life depends on it. It’s usually the same rotation every single week. But these Pinwheel Egg Cups? They’ve officially earned their spot in my routine, and that does not happen often.
What surprised me most is how something so simple can feel so fun. The tortilla spirals are the real moment here. They’re soft, chewy, slightly crisp around the edges, and just unexpected enough to make these feel like more than just another meal prep egg cup. It’s like taking your favorite breakfast burrito, shrinking it down, and turning it into the cutest little grab-and-go bite.
Then there’s the filling: milk Italian sausage, bell peppers, and onions cooked together until they become this savory, flavor-packed base. Add fluffy eggs and a sprinkle of mozzarella, and suddenly you’ve got a breakfast that actually keeps you full, tastes amazing, and doesn’t require you to put much thought into it (what a blessing, truly).
And the best part? They make busy mornings feel a little easier. They freeze great, reheat in seconds, and somehow taste just as good on day four as they do fresh out of the oven. For someone who thrives on routine, adding a new breakfast to the weekly lineup is rare, but these earned their spot immediately.
What You Need to Make This Easy Breakfast Option
- Eggs: The backbone of every great breakfast, eggs are fluffy, protein-packed, and ready to bind everything together.
- Milk (of choice): Adds richness and helps the eggs puff up into a quiche-like consistency.
- Garlic Powder: A little flavor booster that makes everything taste better.
- Koser Salt and Ground Black Pepper: The essentials—don’t skip them, your eggs deserve better than that.
- Mild Italian Sausage: Brings all the savory, cozy breakfast vibes. You can swap for turkey or chicken sausage, too.
- Red and Green Bell Pepper: Adds color, crunch, and a fresh hit of sweetness in every bite.
- Yellow Onion: Because every good sauté starts here. Adds depth and savoriness.
- Tortillas: The fun part, these are rolled into spirals to create that signature pinwheel look. Use whatever kind of tortillas you prefer or have on hand; I used low-carb ones.
- Mozzarella Cheese: Melty and stretchy, this is the finishing touch that ties everything together.
How to Make These Protein-Packed Pinwheel Egg Cups
To make these egg cups, start by preheating your oven to 350 F. Spray a muffin tin with oil. Next, prepare the tortillas. Roll each tortilla tightly into a cigar shape, trim off the ends, and cut the center portion into three equal pieces. Place each piece into a muffin slot, then repeat with the remaining tortillas until all 12 slots are filled.
Next, prepare the sausage mixture. Heat a large skillet on the stove over medium heat. Add the Italian sausage and use a spoon or masher to break it down into small pieces. Cook until it’s almost fully browned. While it cooks, finely dice the bell peppers and onion. Once the sausage is nearly done, add the diced peppers and onion to the pan and cook everything together for an additional 2 minutes. Turn off the heat once done and set the mixture aside.
Next, prepare the eggs. Crack the eggs into a large bowl and add in the milk, garlic powder, salt, and pepper. Whisk until smooth and fully combined. Once it’s done, set it aside. Then, fill each muffin slot about ¼ of the way with the egg mixture. Add a spoonful of the sausage mixture on top, then finish with another small spoonful of the egg mixture. Be careful not to overfill, as the egg cups will puff up in the oven.
Finally, sprinkle mozzarella cheese on top of each cup. Bake for 28–30 minutes, until the egg cups are puffy and golden on top. If they rise over the edges a bit, don’t worry; they’ll deflate as they cool. Enjoy!
Frequently Asked Questions
Yes! Use your favorite dairy-free milk and swap the mozzarella for a dairy-free cheese, or leave the cheese off entirely.
Absolutely. Any ground protein (even a plant-based one!)works here; you may want to add an extra pinch of salt or Italian seasoning if your swap is less flavorful.
If you make this recipe, please be sure to leave a review and rating below! To see more recipes and behind the scenes, follow along on Instagram, TikTok, and Youtube! I’m also now on Pinterest, so stop by and take a look at what’s new.
** Photography by Tanya Pilgrim
Equipment
Ingredients
- 6 Large Eggs
- 1 Cup Milk, of choice
- 2 Teaspoons Garlic Powder
- ½ Teaspoon Kosher Salt
- ½ Teaspoon Ground Black Pepper
- 1 Pound Mild Italian Sausage
- 1 Red Bell Pepper, diced finely
- 1 Green Bell Pepper, diced finely
- ½ Yellow Onion, diced finely
- 4 Tortillas, I used low carb tortillas
- ¾ Cup Mozzarella Cheese
Instructions
- To make these egg cups, start by preheating your oven to 350 F. Spray a muffin tin with oil. Next, prepare the tortillas.
- Roll each tortilla tightly into a cigar shape, trim off the ends, and cut the center portion into three equal pieces. Place each piece into a muffin slot, then repeat with the remaining tortillas until all 12 slots are filled.
- Next, prepare the sausage mixture. Heat a large skillet on the stove over medium heat.
- Add the Italian sausage and use a spoon or masher to break it down into small pieces. Cook until it’s almost fully browned.
- While it cooks, finely dice the bell peppers and onion. Once the sausage is nearly done, add the diced peppers and onion to the pan and cook everything together for an additional 2 minutes. Turn off the heat once done and set the mixture aside.
- Next, prepare the eggs. Crack the eggs into a large bowl and add in the milk, garlic powder, salt, and pepper. Whisk until smooth and fully combined. Once it’s done, set it aside.
- Then, fill each muffin slot about ¼ of the way with the egg mixture. Add a spoonful of the sausage mixture on top, then finish with another small spoonful of the egg mixture. Be careful not to overfill, as the egg cups will puff up in the oven.
- Finally, sprinkle mozzarella cheese on top of each cup.
- Bake for 28–30 minutes, until the egg cups are puffy and golden on top. If they rise over the edges a bit, don’t worry; they’ll deflate as they cool. Enjoy!
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