Name: Protein-Packed Pinwheel Egg Cups Recipe
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Cuisine: American
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 (low carb recommended); ¾ Cup Mozzarella Cheese; Oil spray (for muffin tin)

Print Recipe· 4.2 from 2 reviews

If you’re on the lookout for a breakfast or brunch dish that’s as fun to eat as it is nourishing, this Protein-Packed Pinwheel Egg Cups Recipe is about to become your new best friend. Imagine fluffy, flavor-bursting egg cups wrapped in warm, savory tortilla spirals filled with Italian sausage, vibrant bell peppers, and melty mozzarella cheese—each bite a celebration of textures and protein goodness. These pinwheel egg cups are perfect for a grab-and-go morning, a hearty snack, or impressing guests with a dish that’s both wholesome and utterly delicious.

Ingredients You’ll Need

The image shows a flat wooden board on a white marbled surface, with one whole red bell pepper cut in half laying near a small knife with a light wooden handle, and small red bell pepper pieces scattered. At the top right, there is a white bowl filled with small yellow diced pieces. Below the board, a green bowl contains six brown eggs. To the left, two whole yellow onions rest on a white cloth with gray stripes beside a clear glass jug filled with cream. Near the jug, a small wooden bowl holds salt, black pepper, and garlic powder with two small gold spoons beside it. On the right side, there is a stack of white tortillas resting on a round white plate. At the bottom right, a small wooden bowl is filled with shredded white cheese. All are set on a clean white marbled surface. photo taken with an iphone --ar 4:5 --v 7

Simple ingredients are the foundation of this recipe. Each one plays a crucial role in bringing together the perfect balance of flavor, texture, and color that makes these Protein-Packed Pinwheel Egg Cups Recipe truly unforgettable.

6 Large Eggs: The main protein powerhouse, eggs provide structure and creaminess.
1 Cup Milk (of choice): Adds richness and helps create a fluffy texture when whisked with eggs.
2 Teaspoons Garlic Powder: Infuses a subtle, aromatic depth to the egg mixture.
½ Teaspoon Kosher Salt: Enhances all the flavors, making every bite sing.
½ Teaspoon Ground Black Pepper: Adds a gentle warmth and mild spice.
1 Pound Mild Italian Sausage: Offers a savory, meaty contrast with a hint of seasoning.
1 Red Bell Pepper (diced finely): Brings sweetness and vibrant color to the dish.
1 Green Bell Pepper (diced finely): Adds a crisp, slightly bitter crunch to balance the sausage.
½ Yellow Onion (diced finely): Provides a mild tang and aromatic sharpness.
4 Tortillas (low carb preferred): The edible vessel that wraps and shapes the pinwheels.
¾ Cup Mozzarella Cheese: Melts perfectly to add gooey, creamy texture on top.

How to Make Protein-Packed Pinwheel Egg Cups Recipe

Step 1: Prepare Your Oven and Muffin Tin

Start by heating your oven to 350°F and giving your muffin tin a good spray of oil to ensure those egg cups pop out easily after baking. A little preparation here makes cleanup and serving a breeze!

Step 2: Roll and Cut the Tortillas

Take each tortilla and roll it tight, almost like a cigar. Trim off the ends so that each roll is neat, then cut the center part of each tortilla roll into three equal slices. These little spirals will line each muffin cup, creating that signature pinwheel effect. Place one piece into each slot of the muffin tin until all 12 are filled, and you’ll have a stunning base ready to wrap around your filling.

Step 3: Cook the Sausage

Heat a large skillet over medium heat and add the mild Italian sausage. Break it up with a spoon or masher so that the sausage cooks evenly and becomes crumbly. You’re looking for it to be nearly browned and fragrant—this is where the savory notes really develop!

Step 4: Add Diced Vegetables

Once the sausage looks almost done, toss in the finely diced red and green bell peppers along with the yellow onion. Sauté everything together for about 2 minutes to soften the veggies just enough and marry the flavors without losing their personality. After that, turn off the heat and set your flavorful mixture aside.

Step 5: Whisk Your Egg Mixture

Grab a large bowl and crack in your eggs. Pour in the milk, then add garlic powder, kosher salt, and freshly ground black pepper. Whisk everything until perfectly smooth and combined. This mixture will be silky and ready to layer into your tortilla-lined muffin cups.

Step 6: Layer the Egg Cups

Fill each muffin cup about a quarter of the way with the egg mixture. Spoon a generous amount of the cooked sausage and vegetable mixture over the eggs, then top it off carefully with a bit more egg mixture to almost fill the cup. Don’t overfill—there’s some magical puffing that happens as they bake, so leave room for expansion.

Step 7: Add the Cheese and Bake

Finally, sprinkle that gooey mozzarella cheese over each egg cup. Slide the muffin tin into the oven and bake for around 28 to 30 minutes. You’ll know they’re done when the tops are golden and puffed up beautifully. Don’t worry if the eggs rise over the top a bit—they’ll settle down nicely as they cool.

How to Serve Protein-Packed Pinwheel Egg Cups Recipe

A green muffin tin holds 12 cup-shaped tortillas, each lined and filled with three layers: a golden yellow sauce base, a middle layer of cooked ground meat mixed with small red and yellow bell pepper pieces, and a top layer of white shredded cheese. A woman's hand is placing shredded cheese on one of the filled tortilla cups. To the top right, a white pan shows more cooked ground meat mixed with red and yellow bell peppers on a white marbled surface. To the top left, there is a white plate stacked with plain tortillas, and above the muffin tin, a small wooden bowl is filled with white shredded cheese, some scattered around on the white marbled surface. A beige and white cloth is partially visible in the bottom left corner. Photo taken with an iphone --ar 4:5 --v 7

Garnishes

A sprinkle of fresh herbs like parsley, chives, or even a touch of shredded Parmesan can add a lovely fresh contrast to these rich egg cups. A dollop of salsa or a swipe of avocado cream also complements the savory flavors wonderfully, making each bite a little celebration.

Side Dishes

Pair your Protein-Packed Pinwheel Egg Cups Recipe with a side of crisp mixed greens or a vibrant fruit salad to balance the hearty sausage and cheese. For something warm, roasted sweet potatoes or lightly sautéed greens with garlic are delicious companions that round out the meal perfectly.

Creative Ways to Present

Serve these egg cups in colorful muffin liners for parties, or place them alongside mini dipping bowls of hot sauce or pesto for an interactive brunch spread. You can also stack them on a platter with toothpicks—perfect for grabbing at a casual get-together or brunch buffet.

Make Ahead and Storage

Storing Leftovers

These egg cups keep beautifully in an airtight container in the refrigerator for up to 4 days. Just be sure to let them cool completely before storing to maintain their moist, tender texture when reheated.

Freezing

You can absolutely freeze these for a busy morning! Wrap each egg cup in plastic wrap and place them in a freezer-safe bag or container. They’ll hold well for up to 2 months, making meal prep a breeze.

Reheating

To reheat, simply pop your frozen or refrigerated egg cups into the microwave for about 45 seconds to 1 minute or warm them in a 325°F oven for 10–15 minutes until heated through. They reheat nicely without drying out, keeping that satisfying, fluffy texture intact.

FAQs

Can I use different types of sausage for this recipe?

Absolutely! Feel free to swap the mild Italian sausage for spicy sausage if you want a little heat, or even a turkey or chicken sausage for a leaner option. Just be sure to cook it thoroughly before layering.

What if I don’t have tortillas—can I use something else?

If tortillas aren’t your thing, you can try using thin crepes or even strips of puff pastry to create the pinwheel effect. Each option will bring a slightly different texture but still delicious results.

Can I make this recipe vegetarian?

Yes! Replace the sausage with a plant-based crumble or sautéed mushrooms and extra veggies to keep it hearty and flavorful. You can also add beans for an extra boost of protein.

How can I make these egg cups dairy-free?

Skip the mozzarella or swap it with a dairy-free cheese alternative. Use almond, soy, or oat milk instead of cow’s milk in the egg mixture to keep it creamy without dairy.

Is this recipe suitable for meal prep?

Definitely! These egg cups are fantastic for meal prepping since they store well and reheat quickly. Make a batch on the weekend and enjoy quick, protein-packed breakfasts all week long.

Final Thoughts

There’s something truly magical about the combination of simple ingredients coming together in a dish that’s as beautiful as it is tasty. This Protein-Packed Pinwheel Egg Cups Recipe hits all the right notes for busy mornings or leisurely brunches, delivering hearty, flavorful bites that everyone will love. Give them a try—you might just find your new favorite way to start the day!