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A plate of egg and cheese breakfast muffins with visible bacon pieces sits on a table surrounded by eggs, seasonings, utensils, and extra cheese.
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Protein-Packed Pinwheel Egg Cups

High-protein pinwheel egg cups made with tortillas, sausage, veggies, and fluffy eggs. Perfect for grab-and-go breakfasts and weekly meal prep.
Course Breakfast
Cuisine American
Keyword Nut Free, Refined Sugar Free
Prep Time 10 minutes
Cook Time 30 minutes
Total Time 40 minutes
Servings 12 Servings
Calories 239kcal
Author Nicole Modic

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!

Nutrition

Calories: 239kcal | Carbohydrates: 9g | Protein: 12g | Fat: 17g | Saturated Fat: 7g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 7g | Trans Fat: 0.01g | Cholesterol: 129mg | Sodium: 541mg | Potassium: 233mg | Fiber: 1g | Sugar: 2g | Vitamin A: 558IU | Vitamin C: 22mg | Calcium: 113mg | Iron: 1mg
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