High protein breakfast ideas are a never ending pursuit around here. My current breakfast fixation happens to be homemade low fat breakfast sausage crumbles made with ground turkey or chicken. These roll-ups combine the crumbles with cheesy scrambled eggs then roll the duo in flour tortillas that are toasted in a pan until crispy golden brown.

sliced sausage egg and cheese breakfast roll-ups on a plate

Each one of these crunchy wraps has 30 grams of protein! And the recipe can be customized with different types of cheese, tortillas, and egg/egg white blends for different calorie needs. I’ve included macros for all the different combinations in the notes section of the recipe card below.

You can serve them straight out of the pan, or you can slice them in half or even smaller bite size rolls (pictured above) on a breakfast platter with fruit and other goodies. Slice or no slice, dunking them in maple syrup is the way to go.

holding a sliced sausage egg and cheese roll-up

If you love these breakfast roll-ups, I would encourage you to check out more creations with the turkey sausage. My breakfast sausage protein bowls and sausage muffins should be your next stops.

Or if you need ideas for other meals, check out my ground turkey meal prep collection.

Until we roll together again. – Mason

High Protein Breakfast Roll-Ups

Turkey sausage crumbles and cheesy scrambled eggs rolled in crispy flour tortillas.

5 from 1 vote

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Prep Time: 10

Cook Time: 20

Total Time: 30

Servings: Roll-Ups

Calories: 300kcal

Author: Mason Woodruff

Ingredients

1 pound Turkey Breakfast Sausage Crumbles recipe for homemade in notes below or use an alternative
3 large Eggs
½ cup (120g) Liquid Egg Whites
8 oz Shredded Sharp Cheddar OR Reduced Fat Cream Cheese
8 Flour Tortillas I used Mission Carb Balance

Instructions

Prepare the sausage crumbles by browning and fully cooking one pound of extra lean ground turkey. Add the seasoning blend from the notes below and reduce until the sauce thickens.
Whisk the eggs and egg whites together before scrambling in a nonstick pan over medium-low heat.
Turn off the heat and add the sausage crumbles and cheese to the eggs. Fold everything together until the cheese begins to melt.
Wrap the tortillas in a damp paper towel and microwave for 30 seconds or heat in a pan until pliable.
Add about 100g or 3.5 oz of filling to each tortilla and tightly roll to seal. Place the tortillas seal-side-down in a pan and toast until golden brown on all sides.
Serve with maple syrup, if desired.

Notes

Homemade Sausage Seasoning

1 teaspoon black pepper
1 teaspoon red pepper flakes
1 teaspoon kosher salt
1 teaspoon smoked paprika
1/2 teaspoon ground sage
1/4 teaspoon allspice
1/4 cup (60g) maple syrup
1/4 cup (60g) water or chicken broth

You can also use a pre-made turkey breakfast sausage, reduced fat pork sausage, or other proteins.

Nutrition Facts Options (per roll-up)

With sharp cheddar: 300 calories, 30g protein, 27g carbs, 15g fat
With reduced fat cream cheese: 250 calories, 26g protein, 28g carbs, 11g fat
With (1 cup) egg whites only and cheddar: 285 calories, 29g protein, 27g carbs, 13g fat
With (1 cup) egg whites only and cream cheese: 235 calories, 25g protein, 28g carbs, 9g fat

Nutrition

Serving: 1Roll-Up | Calories: 300kcal | Carbohydrates: 27g | Protein: 30g | Fat: 15g