High Protein Breakfast Pinwheels

Healthy breakfasts don’t have to be boring with these high-protein breakfast pinwheels. Made with vegetables, eggs, cheese, and whole wheat tortillas for an easy meal you’ll love to eat.

Let’s be honest: healthy breakfasts aren’t always super exciting.

As a dietitian, I know the importance of a nourishing meal to start the day. But the same old greek yogurt or scrambled eggs can get a little tired.

That’s why I love these fun high-protein breakfast pinwheels. Eggs and cheese are high in protein and rich in satiating fats, and this easy recipe gives us a new way to eat them. These healthy roll-ups are a more fun way to eat breakfast, but they also have the nutrients you need to stay full all morning long.

Here’s how to make my new favorite savory breakfast!

Why you’ll love breakfast pinwheels

Fun: Enjoying what you eat helps you stay more consistent.

High protein: This healthy breakfast packs 29 grams of protein to keep you full.

Easy: This simple recipe takes absolutely no cooking skill but it tastes amazing!

Customizable: You can easily swap the veggies and cheese to switch up the flavors.

Family friendly: A healthy recipe your kids will be excited to eat? Yes please.

Have you tried scrambled oats? You might like these too!

Ingredient notes

You’ll need seven ingredients to make these breakfast pinwheels:

• Baby spinach — I recommend chopping this nice and small for the best texture
• Sun dried tomatoes — these add the nicest flavor, so don’t skip them!
• Eggs — you could use egg whites instead if that fits your goals
• Taco seasoning — optional, but adds a nice flavor
• Butter or cooking spray — to prevent the eggs from sticking to the pan
• Whole wheat tortilla — or any high-fiber tortilla you enjoy
• Cheddar cheese — or any cheese you love! This adds flavor and protein

Like always, this recipe is easy to customize to fit your tastes. Feel free to use different veggies, seasonings, and/or cheese.

Try this: how to turn toast into a healthy meal

Step-by-step instructions

Start by preparing your ingredients because this recipe comes together quickly. Chop vegetables and grate cheese, and set aside. Whisk eggs with taco seasoning, and set aside.

Then, heat a medium pan (about the size of your tortilla) to medium heat. Add butter or cooking spray to lightly coat the pan.

Add your spinach and sun-dried tomatoes and cook until spinach is wilted. Use a spatula to evenly distribute the vegetables throughout the pan before adding your eggs.

Pour eggs on the pan and make sure they’re evenly distributed.

Add your tortilla on top and press lightly so they stick together. Cook untouched for 2-3 minutes or until eggs are completely set and lightly golden brown.

Gently flip your tortilla. Sprinkle cheese evenly over the egg and cover. Cook an additional 1-2 minutes or until tortilla is lightly golden brown on the bottom and cheese is slightly melted.

Transfer tortilla to a large plate or cutting board. Cool for 1-2 minutes or until you’re able to comfortably touch the tortilla. Roll the tortilla, cool again if needed, and slice into 6-8 pinwheels.

Tips for success

• Make sure your pan is about the same size as your tortilla
• If you’re using different veggies, chop them small and don’t use too many
• Don’t brown the tortilla too much or it will be hard to roll
• Allow your tortilla to cool slightly before rolling so you don’t burn your fingers
• Don’t let your tortilla completely cool before rolling, or it won’t roll
• Once rolled, let it cool again for a few minutes before slicing
• Use a sharp knife when slicing your roll-up

Variations

Try breakfast pinwheels with these flavor variations:

• Ham and cheese: leave out the veggies and add sliced ham before rolling
• Refried bean: spread the eggs with refried beans before rolling
• Feta broccoli: swap the veggies and cheddar for chopped broccoli and feta
• Mediterranean: add olives, oregano, and feta cheese

To make these breakfast roll-ups lower in calories, swap whole eggs for egg whites and use low fat cheese.

How to make these ahead of time

These high-protein egg pinwheels can be made ahead of time and eaten later.

For best results, prepare and slice as normal. Then, allow them to completely cool before transferring to a food container with a lid. They will stay good in the fridge for up to 3-days, but they’re best eaten the next day. Reheat in the microwave or air fryer, or enjoy them cold.

Store dips separately.

Frequently asked questions