Description
Protein-Packed Pinwheel Egg Cups are a delicious and nutritious breakfast option featuring eggs, Italian sausage, bell peppers, and cheese, all baked inside low-carb tortillas shaped into cups. These savory egg cups are perfect for meal prep or feeding a crowd and offer a satisfying combination of flavors and textures.
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 Mixture
- 1 Pound Mild Italian Sausage
- 1 Red Bell Pepper, diced finely
- 1 Green Bell Pepper, diced finely
- ½ Yellow Onion, diced finely
Other
- 4 Tortillas (low carb recommended)
- ¾ Cup Mozzarella Cheese
- Oil spray (for muffin tin)
Instructions
- Preheat Oven and Prepare Muffin Tin: Preheat your oven to 350°F (175°C) and spray a muffin tin with oil to prevent sticking.
- Prepare Tortilla Cups: Roll each tortilla tightly into a cigar shape, trim off the ends, and cut the center portion into three equal pieces. Place each piece upright into a muffin slot to form a cup. Repeat until all 12 slots are filled.
- Cook Sausage: Heat a large skillet over medium heat. Add the mild Italian sausage and break it down with a spoon or masher into small pieces. Cook until nearly fully browned.
- Add Vegetables: While the sausage cooks, finely dice the red bell pepper, green bell pepper, and yellow onion. Add them to the skillet with the sausage and cook together for 2 more minutes. Turn off the heat and set aside.
- Prepare Egg Mixture: In a large bowl, crack the eggs and add the milk, garlic powder, kosher salt, and black pepper. Whisk the ingredients together until smooth and combined.
- Assemble Egg Cups: Fill each tortilla-lined muffin slot about ¼ full with the egg mixture. Add a spoonful of the sausage and vegetable mixture on top, then pour another small spoonful of egg mixture over it. Be careful not to overfill because the eggs will puff up while baking.
- Add Cheese and Bake: Sprinkle mozzarella cheese on top of each cup. Bake in the preheated oven for 28–30 minutes, until the egg cups are puffy and golden on top. The egg cups may rise slightly above the edges but will deflate upon cooling.
- Serve: Let the egg cups cool slightly, then enjoy warm as a protein-packed breakfast or snack.
Notes
- You can use regular or low-carb tortillas depending on your dietary preferences.
- To make it spicier, substitute mild Italian sausage with spicy Italian sausage.
- Feel free to add other vegetables or herbs such as spinach or chives for extra flavor.
- These egg cups can be stored in the refrigerator for up to 4 days and reheated in the microwave.
- Use a muffin tin with removable liners for easy cleanup.
- Prep Time: 15 minutes
- Cook Time: 30 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
