Kickstart your morning with these delicious High-Protein Breakfast Rolls featuring egg, cheese, and sausage. Perfect for boosting energy and supporting a healthy lifestyle, this meal is not only tasty but also highly nutritious. Whether you’re in need of quick breakfast ideas, high-protein meals, or budget-friendly recipes, these rolls check all the boxes. Plus, they’re easily customizable to meet your specific dietary goals, from whole grain options to leaner sausage choices.
Why You’ll Love These Breakfast Rolls
Protein-Packed Goodness
Eggs and sausage are excellent protein sources, crucial for muscle repair and maintaining overall health.
Energy-Boosting Carbs
The dough provides complex carbohydrates that keep you energized throughout the morning, making it ideal for active individuals.
Customizable and Healthy
Swap out regular sausage for turkey or chicken sausage, or use whole wheat flour to make these rolls even more nutritious.
Meal Prep Friendly
These rolls are perfect for meal prepping. Make a batch, freeze them, and have a quick, healthy breakfast option ready for busy mornings.
Ingredients You’ll Need
For the Dough:
- ½ cup warm water – Activates the yeast, ensuring the dough rises well.
- ¼ teaspoon instant yeast – Helps the dough achieve a light, fluffy texture.
- ½ cup full-fat sour cream – Adds richness and essential fats.
- 4 cups bread flour – Provides a sturdy base of complex carbs.
- ½ teaspoon fine sea salt – Enhances flavor and balances electrolytes.
- ¼ cup canola oil – A healthy fat that supports heart health.
- 1 tablespoon sugar – Adds a touch of sweetness without spiking blood sugar levels.
For the Filling:
- Sausage – Opt for lean turkey or chicken sausage to keep it heart-healthy.
- Eggs – High in protein and loaded with essential vitamins like B12.
- Cheese – Choose a lower-fat variety to reduce calories while maintaining bone-healthy calcium.
For the Sausage Gravy:
- 1 pound sausage – Provides rich flavor and additional protein.
- 3 to 4 tablespoons vegetable oil – Use olive oil for heart health benefits.
- 3 tablespoons flour – Thickens the gravy without unnecessary calories.
- 4 to 5 cups milk – Rich in calcium and vitamin D for strong bones.
- Salt and pepper to taste – Essential for seasoning.
- Cornstarch slurry (optional) – For thicker gravy, without adding fat or calories.
Step-by-Step Guide to Making Breakfast Rolls
Preparing the Dough:
- Activate the Yeast: Mix ½ cup warm water with ¼ teaspoon instant yeast. Let it sit until foamy.
- Combine Ingredients: Add 4 cups bread flour, ½ teaspoon sea salt, ¼ cup canola oil, and 1 tablespoon sugar to the yeast mixture. Stir until a dough forms.
- Knead and Rise: Knead the dough until smooth and elastic. Let it rise in a warm spot until doubled in size.
Preparing the Filling:
- Cook the Sausage: Brown the sausage, choosing a lean option for better health.
- Scramble the Eggs: Prepare the eggs and grate the cheese for the filling.
Assembling the Rolls:
- Preheat Oven: Set to 350°F (175°C).
- Roll Out Dough: Roll the dough into a rectangle on a floured surface.
- Add Filling: Evenly spread sausage, scrambled eggs, and cheese.
- Shape and Cut: Roll into a log and slice into individual rolls. Place on a greased baking sheet.
- Bake: Cook for about 25 minutes, or until golden brown.
Making the Sausage Gravy
- Cook Sausage: Brown 1 pound of sausage.
- Prepare Roux: Add 3 to 4 tablespoons oil and 3 tablespoons flour to form a paste.
- Add Milk: Gradually stir in 4 to 5 cups of milk, letting the gravy thicken. Season with salt and pepper. For a thicker consistency, add cornstarch slurry.
Serving Suggestions
Top the Rolls: Spoon warm sausage gravy over the freshly baked rolls.
Enjoy: Serve immediately for a hearty, satisfying breakfast that keeps you fueled all day.
FAQs
Can You Freeze These Rolls?
Absolutely! Individually wrap and freeze them. Reheat in the oven or microwave for a quick, healthy breakfast.
How Do You Control Portions?
Use a pizza cutter to evenly slice the dough, ensuring balanced portions.
Final Thoughts: A Nutritious, Delicious Start to Your Day
These Breakfast Rolls with Egg, Cheese, and Sausage are a versatile and nutritious way to start your morning. Packed with protein and energy-boosting carbs, they’re ideal for those focusing on a balanced diet or heart-healthy meals. Perfect for meal prep, they save time and support your health goals. Happy cooking!
