Golden, melty, and packed with protein — these sausage roll-ups are comfort food without the carb crash. Perfect for breakfast, meal prep, or a high-protein snack that actually keeps you full.
🧀 Why You’ll Love This Recipe
- Very high protein (great for weight loss & muscle support)
- Low-carb / keto-friendly
- No flour, no dough, no nonsense
- Crispy outside, juicy sausage inside, stretchy cheese wrap
- Works for breakfast, lunch, or dinner
These taste like something you’d order at a diner… but smarter.
🕒 Servings & Timing
- Servings: 4 (2 roll-ups per serving)
- Prep Time: 10 minutes
- Cook Time: 15 minutes
- Total Time: ~25 minutes
🛒 Ingredients
Main Ingredients
- 8 high-protein sausage links
- Chicken, turkey, or lean beef sausage recommended
- 8 slices cheddar cheese (or mozzarella / Colby Jack)
- 1 tablespoon olive oil or butter (for pan)
Optional Flavor Boosters
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- Black pepper to taste
- Fresh chives or parsley (for garnish)
Optional Dipping Sauces (High-Protein Friendly)
- Greek yogurt + mustard
- Sugar-free honey mustard
- Cottage-cheese ranch (blended)
🔥 Step-by-Step Instructions
Step 1: Cook the Sausage
- Heat a skillet over medium heat and add oil.
- Add sausage links and cook until deeply browned on all sides.
- Internal temperature should reach 165°F (74°C).
- Remove sausages and set aside.
👉 Tip: Browning adds flavor — don’t rush this step.
Step 2: Melt & Wrap with Cheese
- Reduce heat to medium-low.
- Lay one slice of cheese flat in the skillet.
- Let it melt until bubbly and slightly golden around edges.
- Place one sausage at the edge and roll tightly using tongs or spatula.
- Cook seam-side down for 30–60 seconds to seal.
Repeat for all sausages.
Step 3: Finish & Garnish
- Sprinkle with black pepper, paprika, or herbs.
- Let rest 1–2 minutes before serving (helps cheese set).
🧠 Protein Upgrade Options
Want to push protein even higher?
- Use extra-lean turkey sausage
- Add a thin layer of whipped cottage cheese before rolling
- Serve with high-protein yogurt dip
- Pair with egg whites or a cottage-cheese side bowl
🥗 Nutrition (Approx. Per Serving – 2 Roll-Ups)
- Calories: ~320
- Protein: ~30–35 g
- Carbs: ~3–5 g
- Fat: ~20 g
(Depends on sausage & cheese brand used)
🍳 Variations & Add-Ons
Spicy Version
- Use spicy sausage
- Add chili flakes or jalapeño slices
Breakfast Version
- Serve with scrambled egg whites
- Add a drizzle of sugar-free maple syrup
Oven Method (Meal Prep)
- Wrap cooked sausages in cheese.
- Bake at 400°F (200°C) for 8–10 minutes.
- Broil 1–2 minutes for crisp edges.
🧊 Storage & Meal Prep
- Fridge: Up to 4 days (airtight container)
- Reheat: Skillet or air fryer (best texture)
- Freezer: Not recommended (cheese texture changes)
