A protein-packed and delicious way to start your day, Turkey Sausage, Egg, and Cheese Breakfast Roll-Ups are quick, easy, and satisfying!
What Are Turkey Sausage, Egg, and Cheese Breakfast Roll-Ups?
Turkey Sausage, Egg, and Cheese Breakfast Roll-Ups are a delightful morning treat that combines fluffy scrambled eggs, savory turkey sausage, and melted cheese, all wrapped in a warm tortilla. These roll-ups are perfect for busy mornings, meal prep, or even a grab-and-go breakfast.
Why You’ll Love This Recipe
- Nutritious and protein-rich – Packed with lean protein from turkey sausage and eggs.
- Quick and easy – Takes less than 20 minutes to prepare.
- Customizable – Can be made with different cheeses and veggies.
- Great for meal prep – Perfect for make-ahead breakfasts.
Learn more about the benefits of eating protein-packed breakfasts and why they keep you full longer.
Ingredients You’ll Need
- 4 turkey sausage links, cooked and crumbled
- 4 large eggs, beaten
- 1/4 cup milk (optional, for fluffier eggs)
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 1/2 teaspoon garlic powder
- 1/2 teaspoon paprika
- 1/2 cup shredded cheddar cheese (or any cheese of your choice)
- 4 whole wheat or flour tortillas
- 1 tablespoon butter or oil, for cooking
For additional healthy breakfast ideas, check out this guide to balanced morning meals.
Step-by-Step Instructions
1. Cook the Turkey Sausage
- Heat a skillet over medium heat.
- Add the turkey sausage and cook until browned.
- Remove from the pan and set aside.
2. Scramble the Eggs
- In a bowl, whisk together the eggs, milk, salt, black pepper, garlic powder, and paprika.
- Melt butter in the same skillet over low heat.
- Pour in the egg mixture and cook, stirring frequently, until eggs are just set.
- Remove from heat and stir in the cooked turkey sausage.
3. Assemble the Roll-Ups
- Warm tortillas in a pan or microwave for a few seconds to make them pliable.
- Divide the egg and sausage mixture evenly among the tortillas.
- Sprinkle shredded cheese on top.
- Roll each tortilla tightly and place seam-side down.
4. Toast the Roll-Ups
- Lightly grease a skillet and place the roll-ups seam-side down.
- Cook for 1-2 minutes on each side until golden and crispy.
- Remove from heat and serve warm.
Tips for the Best Breakfast Roll-Ups
- Use fresh ingredients for the best flavor.
- Don’t overcook the eggs to keep them soft and fluffy.
- Add veggies like spinach, bell peppers, or onions for extra nutrition.
- Try different cheeses like mozzarella, pepper jack, or feta for variety.
Variations and Substitutions
- Low-carb option: Use low-carb tortillas or wrap in lettuce.
- Dairy-free: Use a dairy-free cheese alternative.
- Spicy twist: Add hot sauce or diced jalapeños.
- Vegetarian option: Swap turkey sausage for plant-based sausage.
Pairings and Accompaniments
These roll-ups pair well with:
- Fresh fruit like berries or sliced bananas.
- A smoothie packed with greens and protein.
- A cup of coffee or herbal tea for a refreshing breakfast experience.
Storage and Reheating
- Refrigerate: Store leftovers in an airtight container for up to 3 days.
- Freeze: Wrap each roll-up individually in foil or plastic wrap and freeze for up to 2 months.
- Reheat: Warm in the microwave for 30-45 seconds or in a skillet over medium heat.
Frequently Asked Questions
How do you make sausage, egg, and cheese roll-ups?
Simply cook the sausage, scramble the eggs, layer them with cheese on a tortilla, roll it up, and toast it in a skillet.
Are eggs and sausage a good breakfast?
Yes! They provide protein and healthy fats, keeping you full and energized.
How many calories are in a turkey sausage, egg, and cheese English muffin?
A typical serving contains around 300-350 calories, depending on ingredients used.
How much protein is in a sausage, egg, and cheese on a roll?
This meal provides approximately 20-25 grams of protein per serving.
Suggested Recipes
For more savory recipes you can also check my friend Alicia’s blog here.