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.
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
