Ultra cheesy, golden on the outside, juicy in the center — these sausage roll-ups are pure comfort food, but built to be high-protein, lower-carb, and incredibly filling. They’re perfect for dinner, meal prep, or even a protein-packed snack when cravings hit.
This is one of those recipes that looks indulgent but fits beautifully into a high-protein lifestyle.
⭐ Why You’ll Love This Recipe
- High protein, very satisfying
- Crispy outside + melty cheese pull inside
- Easy skillet or oven method
- Family-friendly & meal-prep friendly
- Customizable (low-carb or classic)
⏱️ Servings & Timing
- Servings: 4
- Prep Time: 10 minutes
- Cook Time: 15–18 minutes
- Total Time: ~30 minutes
🛒 Ingredients
🌭 Sausage Filling
- 8 high-protein sausages
(chicken, turkey, or lean beef work best) - ½ teaspoon black pepper
- ½ teaspoon garlic powder
- ½ teaspoon paprika (optional)
🧀 Cheese Layer
- 1½–2 cups shredded mozzarella or cheddar
- Optional: ¼ cup parmesan for extra flavor
🌯 Wrap Options (choose one)
- Low-carb tortillas (high-protein preferred)
- OR thin egg wraps
- OR thin cheese wraps for ultra low-carb
🛢️ For Cooking
- Non-stick spray or 1–2 teaspoons olive oil
- Fresh parsley or chives (optional garnish)
🔥 Step-by-Step Instructions
Step 1: Cook the Sausages
Heat a skillet over medium heat.
Cook sausages until fully browned and cooked through, turning often (about 8–10 minutes).
Remove from heat and let cool slightly so they’re easier to wrap.
Step 2: Assemble the Roll-Ups
Lay a tortilla or wrap flat.
Sprinkle:
- A thin layer of shredded cheese
- A pinch of seasoning
Place one sausage at the edge, roll tightly, and seam-side down.
Repeat with remaining sausages.
Step 3: Pan-Sear Until Golden
Heat a clean skillet over medium heat with a little oil.
Place roll-ups seam-side down first.
Cook, turning gently, until:
- Cheese is fully melted
- Outside is golden and crisp
(About 2–3 minutes per side)
Cheese will melt and slightly ooze — that’s perfect.
Optional Oven Finish
For extra melt:
- Transfer to baking dish
- Bake at 375°F / 190°C for 8–10 minutes
🍽️ Serving Suggestions
- Serve with Greek yogurt ranch
- Low-sugar marinara
- Mustard or spicy aioli
- Side salad or roasted veggies
🥗 Nutrition (Approx. Per Serving)
(Using turkey sausage + low-carb wraps)
- Calories: ~350–420
- Protein: ~30–38 g
- Carbs: ~6–10 g
- Fat: ~18–22 g
Very filling and great for muscle support.
🔁 Variations & Protein Boosts
Extra High-Protein
- Add shredded chicken inside before rolling
- Use protein tortillas
- Add a light egg wash before pan-searing
Low-Carb / Keto
- Skip tortillas, wrap sausages in cheese only
- Bake until cheese forms a crust
Flavor Swaps
- Pepper jack cheese for spice
- Italian sausage + mozzarella
- Chicken sausage + cheddar
🧊 Storage & Meal Prep
- Fridge: 3–4 days in airtight container
- Reheat: Skillet or air fryer for best texture
- Freezer: Yes — wrap individually, reheat from frozen
