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
