Quick Description
These High-Protein Sausage, Egg & Cheese Breakfast Roll-Ups are the perfect grab-and-go morning meal. Packed with protein from eggs and lean sausage, plus melted cheddar inside a warm crescent dough or tortilla wrap, they make for a filling breakfast or post-workout option. They’re easy, customizable, and meal-prep friendly.
Servings & Timing
Makes: 4 roll-ups
Protein (per roll-up): ~40–45g if using high-protein tortillas or multiple roll-ups combined
Prep Time: 10 minutes
Cook Time: 12–15 minutes
Total Time: ~25 minutes
Ingredients List
- 1 can refrigerated crescent dough or 4 high-protein tortillas
- 6 large eggs
- 2 tbsp milk (any kind)
- 1 lb breakfast sausage, cooked & crumbled
- 1 cup shredded cheddar cheese
- Salt & pepper to taste
- Optional: hot sauce, green onions, or salsa
Instructions
1. Cook the Sausage
- In a skillet over medium heat, brown the breakfast sausage until fully cooked.
- Drain excess fat and set aside.
2. Scramble the Eggs
- In a bowl, whisk together eggs, milk, salt, and pepper.
- Pour into a greased skillet on medium heat.
- Gently scramble until soft and fluffy (don’t overcook — they’ll bake later).
- Remove from heat.
3. Assemble the Roll-Ups
If using crescent dough:
- Unroll dough and separate into large triangles.
- Add a spoonful of sausage, scrambled eggs, and cheddar cheese onto each.
- Roll from the wide end toward the tip, tucking sides in slightly to keep filling secure.
If using high-protein tortillas:
- Warm tortillas slightly to make them flexible.
- Add fillings down the center, roll tightly, and tuck edges in.
4. Bake
- Preheat oven to 375°F (190°C).
- Place roll-ups seam-side down on a parchment-lined baking sheet.
- Bake for 12–15 minutes, or until golden and heated through.
- If using tortillas instead of dough, bake 8–10 minutes just to melt the cheese.
5. Serve
Serve warm with optional toppings like:
- Hot sauce
- Salsa
- Greek yogurt
- Ketchup
- Jalapeños
Nutrition (per roll-up)
(Varies depending on tortillas vs. crescent dough; using high-protein tortillas gives the highest protein count.)
Calories: 330–420
Protein: 32–45g
Carbs: 20–28g
Fat: 16–22g
Fiber: 2–8g
Benefits
- High-Protein: Eggs, sausage, and cheese deliver a powerful, satisfying protein punch.
- Meal-Prep Friendly: Make ahead and freeze for fast weekday breakfasts.
- Customizable: Swap meats, cheeses, or add veggies.
- Portable: Perfect for busy mornings.
Dietary Notes
- High-Protein: Yes
- Low-Carb Option: Use low-carb or keto tortillas
- Gluten-Free Option: Use gluten-free wraps
- Dairy-Free Option: Use dairy-free cheese and milk substitutes
Make-Ahead & Storage
- Refrigerate: Store in an airtight container for 3–4 days.
- Freeze: Wrap individually and freeze up to 2 months.
- Reheat: Air fryer 3–5 minutes, toaster oven 5 minutes, or microwave 1 minute.
FAQs
Can I use turkey sausage instead?
Yes! It reduces fat and keeps protein high.
Can I add veggies?
Absolutely — bell peppers, onions, or spinach work great.
Can I make this without crescent dough or tortillas?
Yes, fill protein wraps or lavash bread instead.
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Give these High-Protein Breakfast Roll-Ups a try next time you want a fast, hot, protein-packed breakfast that keeps you full for hours!
