I’m sharing a quick take on Breakfast Meal Prep: Sausage Egg and Cheese Breakfast Roll-Ups that pack savory sausage, scrambled eggs, and melted cheese into a soft tortilla designed for busy mornings.

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I make these Sausage Egg And Cheese Breakfast Roll-Ups when mornings are short and I’m not fully awake yet. Packed with savory breakfast sausage and rolled into soft flour tortillas, they feel like a little victory even on chaotic days.

Theyre perfect to stash in a bag or your jacket pocket and behave like a real Grab And Go Breakfast Sandwich, only better because every bite has that melty, craveable thing going on. I keep telling myself theyre simple but everytime someone tries one they want the recipe, so yeah youre gonna want to try this soon.

Ingredients

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Savory, high in protein and fat, adds saltiness and spice, not the healthiest choice.
Eggs bring protein, vitamin D and richness, they bind everything and give fluff.
Sharp cheddar gives tang, melty fat and calcium, boosts savoury flavor and gooeyness.
Soft carbs that provide structure and carbs for energy, mild and slightly sweet.
Adds golden crust, richness and extra fat, helps frying and flavor, use sparingly.
Onion or pepper add crunch, subtle sweetness and brightness, veggies add fiber.
Bright, acidic kick that cuts richness, adds heat and fresh tomato notes.

Ingredient Quantities

1 lb breakfast sausage (bulk or removed from casings)

6 large eggs

2 tablespoons milk or heavy cream

1/2 teaspoon kosher salt

1/4 teaspoon black pepper

1 to 1 1/2 cups shredded sharp cheddar cheese, divided

6 large flour tortillas, about 8 inches each

1 tablespoon butter or vegetable oil

Optional: 1/4 cup finely diced onion

Optional: 1/4 cup diced bell pepper

Optional: chopped chives or green onions for garnish

Optional: salsa or hot sauce for serving

How to Make this

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1. Brown the 1 lb breakfast sausage in a large skillet over medium heat, breaking it up with a spatula until no pink remains, about 6 to 8 minutes; if using the 1/4 cup onion and 1/4 cup bell pepper add them when the sausage is almost done and cook until softened, about 3 to 4 minutes, then drain off excess fat leaving a little in the pan for flavor.

2. Whisk 6 large eggs with 2 tablespoons milk or heavy cream, 1/2 teaspoon kosher salt and 1/4 teaspoon black pepper until blended.

3. In a separate nonstick skillet melt 1 tablespoon butter or heat 1 tablespoon oil over medium low heat, pour in the eggs and cook low and slow, stirring gently, until soft curds form but eggs are still slightly moist, 3 to 4 minutes; don’t overcook or they get rubbery.

4. Remove the eggs from heat and stir in most of the shredded sharp cheddar cheese, leaving about 1/2 cup of cheese to sprinkle later; the residual heat will melt the cheese into creamy eggs.

5. Fold the cooked sausage and veggies into the cheesy scrambled eggs, taste and adjust salt and pepper if needed, keep the mixture warm.

6. Warm the 6 large flour tortillas so they are pliable either by wrapping them in a damp paper towel and microwaving 20 to 30 seconds or heating each briefly in a dry skillet about 10 to 15 seconds per side.

7. Divide the sausage egg and cheese mixture evenly among the tortillas, sprinkle the reserved cheese over the filling, fold the sides in and roll tightly seam side down so they hold together.

8. To seal and get a little crisp, heat the skillet over medium, add a touch of butter or oil and toast the roll ups seam side down until golden then flip to brown the other side, about 2 to 3 minutes per side; or bake on a sheet pan at 350 F for 8 to 10 minutes to melt everything and warm through.

9. Garnish with chopped chives or green onions if you like and serve with salsa or hot sauce; to meal prep wrap cooled roll ups in foil and refrigerate up to 4 days or freeze, then reheat from frozen at 350 F for about 20 to 25 minutes.

Equipment Needed

1. Large skillet, 10 to 12 inch, for browning the sausage and toasting the roll ups
2. Nonstick skillet, 8 to 10 inch, for cooking the soft scrambled eggs
3. Sturdy spatula for breaking up sausage and folding eggs (metal or heatproof silicone)
4. Whisk and a medium mixing bowl to beat the eggs with milk, salt and pepper
5. Chef knife and cutting board for onion, bell pepper and chives
6. Cheese grater or a measuring cup if you buy pre shredded cheese
7. Measuring spoons and a 1 cup liquid measuring cup for the milk and seasonings
8. Tongs or a fork plus paper towels or a plate to drain excess fat from the sausage
9. Rimmed baking sheet and aluminum foil for oven finishing and for wrapping leftovers, or microwave for quick tortilla warming if you prefer

FAQ

Q: Can I make these ahead and freeze them? A: Yes. Cook and cool the rolls, wrap each tight in foil and freeze up to 2 months. Reheat from frozen in a 350°F oven 20 to 25 minutes or microwave a few minutes then finish in a skillet for a crisper outside. Thawing overnight in the fridge gives the best texture.

Q: Whats the best way to reheat so they dont get soggy? A: Use a 350°F oven or toaster oven, unwrap and heat 10 to 15 minutes until hot. Microwaving is faster but can make the tortilla limp, so zap in short bursts then crisp in a hot pan if you can.

Q: Can I swap ingredients for dietary needs? A: Sure. Turkey sausage or plant based sausage works, use egg whites or fewer yolks if you want less fat, and swap cheddar for pepper jack or swiss. Gluten free or low carb tortillas work but they sometimes tear easier.

Q: How do I keep the tortillas from splitting when I roll them? A: Warm the tortillas a few seconds in the microwave or in a dry skillet so they bend. Dont overfill, leave about 1/2 inch border, fold the sides in then roll tight. A toothpick can hold them closed while searing.

Q: Can I skip stovetop scrambled eggs and do something easier for a crowd? A: Yes. Whisk eggs with milk and bake in a greased dish at 350°F about 12 to 15 minutes until set, then chop or slice the baked eggs and assemble. Its much easier when you're making a bunch.

Q: How long will leftovers last in the fridge and are they safe? A: Store cooled rolls in an airtight container up to 4 days. Reheat until steaming hot. If they smell strange or look slimy toss them out.

Sausage Egg And Cheese Breakfast Roll Recipe Substitutions and Variations

Breakfast sausage: swap for ground turkey or chicken (same weight), or crumbled plant based sausage, or diced ham or Canadian bacon if you like less fat.
Eggs: use 6 large egg whites for a lighter roll, or a liquid vegan egg replacer measured to equal 6 eggs per package instructions, or about 1 to 1 1/4 cups crumbled silken tofu, seasoned and cooked.
Sharp cheddar cheese: replace 1 to 1 1/2 cups with Colby jack, Monterey Jack, or pepper Jack for a little kick, or use an equal amount of vegan shredded cheddar.
Flour tortillas: swap the 6 8 inch flour tortillas for whole wheat or spinach tortillas, large burrito size wraps, or thin lavash flatbread; low carb wraps work too but warm them so they dont crack.

Pro Tips

– Cook the sausage till it’s nicely browned, then drain most but not all of the fat — leave a spoonful in the pan for flavor. Break the sausage into small pieces so every bite has meat, and if you like a touch of sweetness a tiny drizzle of maple or honey while it’s finishing can be awesome.

– For ultra creamy eggs, cook them low and slow and take them off the heat when they’re still a little shiny because they’ll keep cooking from residual heat, stir in the cheese off the heat so it melts without making the eggs greasy. Overcooking is easy, so less heat and patience wins.

– Warm the tortillas until they’re just pliable, not scorching hot, otherwise they’ll crack when you roll. Stack them under a clean towel after warming to keep them soft while you assemble.

– Don’t overfill the tortillas, fold the sides in first then roll tight so they hold together; sprinkle a bit of the reserved cheese in the center to act like glue while toasting. Toast seam side down first to seal everything shut, use a little butter or oil for a crisp outside.

– For meal prep cool completely before wrapping or freezing or they’ll get soggy. Reheat from frozen in an oven at 350 F until hot through to keep the wrap crisp, microwaves work fast but you lose the crunch unless you finish in a skillet.