These melty sausage egg cheddar roll-ups are the ultimate low-carb breakfast fix—hearty, cheesy, and ready in minutes with no tortilla required. Packed with protein and flavor, they’re the perfect grab-and-go meal for busy mornings or post-workout fuel.

Why You’ll Love This Recipe

If you’re looking for a breakfast that’s both satisfying and low in carbs, these roll-ups are exactly what you need. With no bread or tortillas, they offer all the flavors of a classic breakfast in a convenient, gluten-free format.

Low-carb, high-protein option
Great for keto and gluten-free diets
Easy to prep and assemble in under 20 minutes
Customizable with your favorite meats and cheeses
Portable and perfect for on-the-go mornings

ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

4 large eggs
4 breakfast sausage links (or 1/2 pound ground sausage)
1 cup shredded cheddar cheese
1 tablespoon milk or cream
Salt and pepper to taste
Fresh chopped parsley or chives for garnish

directions

In a bowl, whisk together the eggs, milk (or cream), salt, and pepper.
Heat a nonstick skillet over medium heat. Pour in a thin layer of the egg mixture to form an omelet-style wrap. Cook for 1–2 minutes on each side. Repeat the process until you have 4 egg wraps.
In a separate pan, cook the sausage until browned and fully cooked. If using sausage links, slice them in half lengthwise.
Lay each egg wrap flat and sprinkle with shredded cheddar cheese.
Add the cooked sausage on top and roll each wrap tightly, seam side down.
Place the roll-ups on a plate and sprinkle additional cheddar cheese on top.
Microwave for 30 seconds or until the cheese is melted.
Garnish with chopped parsley or chives. Serve warm.

Servings and timing

Servings: 4 roll-ups
Prep Time: 10 minutes
Cooking Time: 10 minutes
Total Time: 20 minutes
Calories: Approximately 290 kcal per roll-up

Variations

Vegetarian: Replace sausage with sautéed mushrooms or veggie crumbles.
Spicy: Use spicy sausage and add sliced jalapeños or a dash of hot sauce.
Different Cheese: Try Swiss, mozzarella, pepper jack, or feta.
Turkey Sausage: Use turkey sausage for a leaner option.
Add Veggies: Include diced bell peppers, spinach, or onions in the egg mixture or as filling.
Creamier Wraps: Add a touch more cream to the egg mix for softer egg wraps.
Mini Roll-Ups: Use less filling and make bite-sized versions for appetizers or kids.

storage/reheating

Storage: Cool completely and store in an airtight container in the refrigerator for up to 3 days.
Freezing: Wrap individually and freeze for up to 1 month. Thaw overnight in the fridge before reheating.
Reheating: Microwave for 30–45 seconds or until heated through.

FAQs

Are these roll-ups keto-friendly?

Yes, they are high in protein and fat, and very low in carbohydrates—ideal for keto diets.

Can I make these ahead of time?

Absolutely. They can be prepped in advance, stored in the fridge, and reheated quickly for busy mornings.

What’s the best way to prevent the egg wraps from tearing?

Use a nonstick skillet and don’t overfill the pan with egg. Flip gently and allow each side to cook fully before handling.

Can I add vegetables to the filling?

Yes, sautéed spinach, mushrooms, or diced peppers make great additions without adding many carbs.

Do I have to microwave them at the end?

Microwaving helps melt the cheese on top, but you can skip it or use a broiler briefly for a melty finish.

Can I use egg whites only?

Yes, substitute 8 tablespoons of egg whites for the 4 whole eggs for a lower-fat version.

What kind of sausage works best?

Pork, turkey, or plant-based breakfast sausage all work well. Choose one that suits your dietary needs.

How do I store leftovers?

Cool the roll-ups completely, store in an airtight container, and refrigerate for up to 3 days.

How long do they last in the freezer?

When individually wrapped and stored properly, they can be frozen for up to 1 month.

Are these roll-ups gluten-free?

Yes, there are no gluten-containing ingredients, making them naturally gluten-free.

Conclusion

Sausage egg cheddar roll-ups are a simple yet flavorful low-carb breakfast that combines all your favorite morning ingredients into a convenient, cheesy package. Whether you’re meal prepping for the week or looking for a quick and hearty start to your day, these roll-ups deliver taste, nutrition, and satisfaction—all without the carbs.

Sausage Egg Cheddar Roll-Ups

Print Recipe

5 Stars 4 Stars 3 Stars 2 Stars 1 Star

No reviews

These melty sausage egg cheddar roll-ups are the ultimate low-carb breakfast fix—hearty, cheesy, and ready in minutes with no tortilla required!

Author: Mari
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Yield: 4 roll-ups 1x
Category: Breakfast
Method: Stovetop
Cuisine: American

Ingredients

Units Scale

4 large eggs
4 breakfast sausage links (or 1/2 pound ground sausage)
1 cup shredded cheddar cheese
1 tablespoon milk or cream
Salt and pepper to taste
Fresh chopped parsley or chives for garnish

Cook Mode Prevent your screen from going dark

Instructions

In a bowl, whisk together the eggs, milk, salt, and pepper.
Heat a nonstick skillet over medium heat and pour a thin layer of egg mixture to make an omelet-style wrap. Cook 1–2 minutes per side. Repeat until you have 4 egg wraps.
In a separate pan, cook sausage until browned and fully cooked. If using links, slice in half lengthwise.
Lay each egg wrap flat, sprinkle with cheddar cheese, then add sausage.
Roll up tightly, seam side down, and place on a plate.
Sprinkle extra cheddar over the top and microwave for 30 seconds or until cheese is melty.
Garnish with chopped parsley or chives and serve warm.